Try these deep breathing techniques to calm your feelings next time you feel stressed or anxious. These exercises, which are practiced by yoga practitioners and known as pranayama, can also be called simple breathing exercises. These exercises, which can be simple or difficult, are designed to control and stimulate the Nadi energy channels in your body. By changing your breathing, you can change the flow of energy and improve mood, focus, and energy. As with many other exercises, it takes practice to master these breathing techniques. But once you do, your health will improve dramatically.
Video Deep Breathing Exercises
1. Yogic Breath
When you begin your deep breathing exercise, start with the yogic breathing. This is also called diaphragmatic breathing or belly breathing. This is a fundamental breathing technique that will form the foundation for other pranayamas. It is best to distinguish between abdominal and chest breathing. While the former allows the lungs to expand horizontally while the latter does so vertically. Place your hands over your chest and stomach, and breathe slowly and consciously. Feel each area filled with air. You can combine the two breathing techniques once you have mastered each. The pranayam can be used by beginners. Five to ten minute sessions per day will help you control your mind and improve concentration.
2. Dirga Pranayama
Dirga Pranayama is another deep breathing exercise that builds on the three-part breath. This breathing technique builds upon yogic breath to improve lung capacity and increase awareness of your breath. As you breathe deeply, fill your belly, ribs and chest. You can visualize your stomach expanding like a ball as you breathe. Imagine the air expanding your lungs, flaring your ribs, and then spreading into your shoulders and chest, making you taller and more open. Slowly and fluidly exhale in the opposite directions, starting from your chest ribs diaphragm. This pranayama can help you unplug your brain and calm it down.
3. Ujjayi pranayama
Ujjayi is a great deep breathing technique if you want to calm down and yet be energized. This is a common practice in the vinyasa and ashtanga styles of yoga and it can help improve concentration and focus. Also known as the ocean-sounding or victorious breath. It’s an audible breath, with an inner sound not unlike Darth Vader. It’s easiest to inhale cool air through the nose and exhale hot air with an open mouth, making a sound similar to “haaa”, as if you were trying to fog a mirror. If you succeed, repeat the process with your mouth closed, while keeping your jaw relaxed. If you feel hissing at the back of your neck, then it is working. This audible breathing can be used to connect your breath with your yoga movements.
4. Sama Vritti Pranayama
Sama Vritti pranayama helps you find balance. The basic breathing technique, which is also known as box breathing, has equal counts of inhaling and exhaling. You can visualize yourself in a box while you are doing this. It is a deeply relaxing method, which makes it ideal to relieve stress and anxiety. (Even the Navy SEALs have used this technique!) Sit comfortably, and pay attention to your breathing. This exercise uses diaphragmatic breath to improve airflow in the lungs. Empty your lungs and then inhale for four counts. Exhale four times, then breathe in for four. Continue the pattern from five to ten times. You can increase the timing as you get more practice.
5. Nadi Sodhana Pranayama
Nadi Sodhana Pranayama, or alternate nostril breaths is an excellent way to bring harmony and balance back to your energy channels if you feel out of balance. Once you have mastered the basic breathing exercises, you can add this intermediate exercise to your practice. Use your thumb and ring fingers in Vishnu Mudra as you alternately plug your nostrils. This is the pattern: close the left nostril and breathe into the right nostril. Then, stop, block the right nose, then exhale to the left. Repeat the process on the opposite side. Breathe in through the left nostril, pause to close that side and then exhale on the right. This exercise can be a bit tricky to master, but it is incredibly effective for reducing anxiety and rejuvenating your nervous system.
6. Bhramari Pranayama
Bhramari pranayama (or buzzing bee breathe) is another practice that’s suitable for beginners. This practice can calm nerves as well as relieve headaches and tension in one minute. The traditional way is to place the thumbs of both ears on the tragus. Your index fingers will then be placed on either your eyes or forehead, middle fingers over your nose, ring finger on your lips and your pinkies under your chin. Inhale slowly and deeply, then gently place your thumbs in your ears to block them. Close your lips and make a buzzing sound when you exhale. You can change the sound and pitch to get a good feeling. Concentrate on the sensations you feel in your nose, head and spine. Five slow, deep breaths should last around a minute.
7. Udgeeth Pranayama
Add the Om Chant to deep breathing exercises using Udgeeth Pranayama. This can eliminate negative thoughts and clear your mind. It will also improve focus. AUM is similar to how the Om sounds. You should be able to feel vibrations in your entire body as you say the words. You will feel the vibrations more in your stomach, your chest and your head. Close your eyes and sit comfortably. Inhale deeply and diaphragmatically into your abdomen. As you breathe out, start your chant. It is important to exhale as deeply as possible, allowing the vibrations and sound to last as long as you feel comfortable. This sequence should be repeated for two to 10 minutes. Take a few moments of silence at the end to integrate what you have experienced.
8. Kapalabhati Pranayama
Kapalabhati, also known as Skull Shining Breath is a deep breathing technique. This exercise gives you an energy boost, and it clears your head. However, only perform this after you have mastered basic breathing techniques. The stomach is used as a forceful, quick exhalation. As you relax your abdominal muscles, passive inhalation occurs. You can choose anywhere between 30 and 120 exhales, depending on how much you have practiced. Complete three rounds. Choose a pace that is comfortable for you and do not push yourself to discomfort. Deep breathing takes time. Each round should be finished with an exhale. Then, inhale fully and hold it for several counts.
9. Bhastrika pranayama
After you’ve mastered Kapalabhati Pranayama you can move on to Bhastrika Pranayama (also known as Bellows Breath). It is an intense variation of the deep breathing technique and it should only be taught by a teacher with experience. This warming breath improves circulation, helps to burn toxins and strengthens your nervous system. Kapalabhati involves active exhalations but passive inhales. In Bhastrika you breathe both actively and forcefully. You will feel your abdomen pumping in and out, like the bellows on a blacksmith. Listen to your body. Take it slowly. And acknowledge your limitations. Start with a pace that you are comfortable before increasing it to two breaths every second. Start with 1 to 2 rounds of 15-20 exhalations. Use a more relaxing pranayama like yogic, or Ujjayi in between each round to get the breath back into normal.
10. Sit Cari Pranayama
Hissing Breath or Sit Cari Pranayama can help you beat the summer heat. This breathing exercise can help you cool down your body, reduce high blood pressure and relieve stress. This deep breathing technique requires that you maintain a certain position of your mouth and tongue. Inhale by opening your mouth wide in a gentle smile, with teeth apart but not clenched. Press the tip of the tongue gently against the lower back teeth. When you inhale deeply, the sound should be a hissing noise as air is drawn in by your teeth and tongue. To exhale completely, close your mouth and breathe out through your nose. After a few breaths you will start to notice a cooling sensation in your mouth. At least 10 rounds are recommended.
11. Shitali pranayama
Shitali Pranayama, another deep-breathing exercise to cool down and beat the heat. This exercise cools your body and lowers your blood pressure. It also calms inflammation. Exhale the entire air from your diaphragm and lungs while sitting comfortably. You can inhale by rolling the edges of your tongue to the center. Relax your face, take a deep breath, and then close your lips to exhale through the nose. You can repeat this exercise five or ten more times to feel calmer and cooler. If you’re not able to roll your tongue like others, do the Sit Cari Pranayama or try it.
12. Chandra Bhedana Pranayama
Chandra Bhedana Pranayama only breathes through the left nostril. By placing your hands in Vishnu Mudra you will close the right nasal as you breathe through the left. Exhaling is done by blocking the left nostril and breathing out the right. For ten breaths, continue to inhale through the left side and exhale out the right. The deep breathing will activate the Ida Nadi. This is the calming energy channel, associated with cooling and the moon. This can reduce excess heat, improve menstruation and blood pressure, as well as help to eliminate excessive body heat.
13. Surya Bhedana Pranayama
Surya Bhedana Pranayama is the opposite to left nostril breath, also known as right nostril breathe. The same as before, but you’ll use the Vishnu Mudra for each nostril. You’ll exhale to the left and inhale the other side. Exhale twice as long for whatever count you inhale. Right nostril terminates the Pingala Nadi or energy channel. This is linked to warmth, sun, and the right nostril. The practice increases your energy and helps relieve low blood pressure. It also activates the sympathetic nervous systems.
What is Pranayama?
Pranayama is a deep breathing exercise developed by the ancient Yogis. The word “Prana”, which means “life force energy”, is a combination of “Yama”, meaning mastery and control. Pranayama, then, is a technique of breathing that helps to regulate and enhance the flow energy in your body. By changing the way you breathe, it is possible to change energy flow, quantity, and quality. This can then affect your focus, mood, energy, healing and overall health. This is an essential part of the traditional practice.
How to Boost Your Prana
By adjusting the way you breathe, you can alter your prana or energy of life. It changes the quantity and quality of air that enters your lungs and affects you mentally and physically. Ida (the main energy channel) and Pingala (the secondary Nadi, or channels of the body), both terminate in the nose. Concentrated breathing is the best way to alter and absorb prana. You can then move on to more advanced breathing practices once you have mastered the simpler techniques. It will cleanse the Nadis of impurities, and allow energy to flow freely through all 7 chakras.
What are the effects of Prana?
A lack of concentration and negative emotions can indicate that you have blocked energy channels. Stress, anger, grief, and anxiety are all possible symptoms of blocked energy channels. When prana flows freely throughout your body, it’s more likely that you will experience calmness, concentration, joy, and enthusiasm.
Pranayama: How to practice it
Pranayama requires patience and time, even though breathing may seem like second nature. You’ll first need to learn how to exhale slowly and smoothly. This can be difficult if you are not used to conscious, deep breathing. After you have mastered the exhalation you will work on a slow and smooth inhalation. Retention is the final step, which involves holding your breath. You should also sit with your spine straight and relaxed to help open up the body. Avoid distractions by letting go of thoughts and keeping your eyes closed or soft. You shouldn’t overdo it when pranayama. Take a rest if you feel dizzy or winded. Shavasana is a final meditation that allows you to relax and be mindful.
What is the Best Time to Pranayama Practice?
The best time to do pranayama is in the morning. The different deep breathing techniques are suitable for different times during the day. Your choice depends on your mood. Ujjayi Pranayama and Kapalabhati Pranayama are great for improving energy levels. For nighttime or evening practices, breathing techniques such as Bhramari Pranayama and Sama Vritti Pranayama are excellent. These breathing techniques can also be used in meditation and yoga, and you may incorporate them according to your own tradition.
Pranayama: What to Avoid
As with any new physical or mental exercise, pranayama can be challenging.
- You should learn pranayama with a yoga teacher who is experienced and knows the basics. This way they can provide you with detailed and personalized advice tailored to your experience and skills.
- If you suffer from high blood pressure, or have asthma, it is best to avoid holding your breathe.</