Breathing is involuntary and essential. The body, whether it is awake, sleeping, or even actively exercising, no matter what, our lungs will perform its act of breathing. It is a vibrant function of everyone’s life. In yoga, we can perform some exercises referred to as pranayamas for a fresh and healthy breath.
The word “pranayama” is a translation for the healthy control of life. So there is no surprise in the research showing that a regular yoga or controlled breathing practice can help decrease the effects of stress from our body and thus increase overall physical types of Breathing Techniques (pranayama)
Breathing is involuntary and essential. The body, whether it is awake, sleeping, or even actively exercising, no matter what, our lungs will perform its act of breathing. It is a vibrant function of everyone’s life. In yoga, we can perform some exercises referred to as pranayamas for a fresh and healthy breath.
The word “pranayama” is a translation for the healthy control of life. So there is no surprise in the research showing that a regular yoga or controlled breathing practice can help decrease the effects of stress from our body and thus increase overall physical and mental health.
Table of Contents
Nadhi Sodhana or Anuloma Viloma
Nadhi sodhana alternative known as nostril breathing is very relaxing for balancing breath used to calm our nervous system and aid in insomnia. By increasing the amount of fresh oxygen consumed in the body, it’s believed that our breath can even purify our blood, thus, reduces stress and promotes concentration. Nadhi sodhana can be done by lying down and filling in all the air from your lungs.
Then, with the thumb of your hand, block the right nostril and inhale with your left nostril only and release your thumb to exhale through with the right nostril only. Repeat the activity and perform up to ten cycles of it and notice the response of your body. You will feel more relaxed, stress-free, and calming with both your mind and body.
Kapalabhati Pranayama
Kapalabhati is considered as a skull shining breath. It is a prevalent pranayama exercise that helps in the cleansing technique. Specialists of kapalabhati also believe that the breath consumed while performing this pranayama will help you clear the mucus in the air passages, relieve congestion by reducing bloating, and improve lung capacity. Kapalabhati is a revitalizing breath activity that can build heat in the body.
You can start it by sitting somewhere in a comfortable seat with a tall, straight spine, and thus, exhale it completely. Inhale the air briefly through both nostrils and then sharply exhale like when meditating. The exhalation of the air is short and quick but is also very active. Perform one round of 30 along with counting exhalations, and then rest for a minute with deep calming breaths in between. Repeat the process.
Ujjayi Pranayama
Ujjayi means the triumphant breath and is also referred to as a calming ocean breath due to the soulful and relaxing sound. This breathing exercise is often used in many asana practices of yoga, especially in ashtanga. Ujjayi pranayama also encourages the full expansion of the lungs and focusing the attention just on your breath to assist in calming the mind. Firstly, find a peaceful place where one can sit much comfortably with a straight spine.
Then, take a steady, calming breath with both nostrils. Inhale until the air reaches your lung capacity and maintain a tall spine. Then, hold your breath for one second, and constrict some of the breath at the back of your throat, as if one is about to whisper any secret, and then exhale slowly with both of your nostrils. This exhalation of the air will sound like a soulful ocean wave or a gentle rush of the air. Repeat the practice up to 20 times.
Sitali Pranayama
Sitali pranayama means cooling the breath, which can also explain the effect this exercise can have on your mind and body. This breath encourages clearing all the damaging heat with the coolness of positivity. This practice is expressly helpful during summer with hot air. To perform this activity, you need to roll up your tongue until the outer edge of the tongue forms a tube.
If one can’t curl up their tongue, they can make up an oval shape with their mouth, keeping their tongue flat. Next, inhale the air through your mouth, consuming all the fresh air that you can. After inhaling the air, bring the tip of your tongue up on the roof of your mouth and then seal up your lips. Feel up the coolness of your inhalation in the month and then exhale with your nose. Repeat the practice five to ten times.
Conclusion
Breathing is one of the powerful tools gifted to us that can enable us to create more balance in our lives. Taking up its time to focus on the breath also allows us to pauses the negativity from daily stresses and emotions that have effects taken all over the mind.
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