Are you missing out on alternate ways of breathing?

In my previous post, I gave briefly only two examples of breathing techniques: one basic, with which you simply observe your breathing pattern; and “nadi shodhana” translated from Sanskrit as the channel-cleaning breath and which I mentioned as being one of my favorite. But there is much more to breathing techniques than just those two which is why I decided to expand on this detail and make it the topic of my second blog post.

Being a yogini, I owe much of what I am writing about in this post to the yoga tradition, which has taught me the tool of pranayama among many other things that I consider blessings in my life and for which I am joyfully grateful.

As I previously explained, the Sanskrit term “pranayama” means control or extension of breath which is the source of our life force. According to yoga tradition, certain breathing practices induce calmness and relaxation whereas others are invigorating and arousing. Overall, these practices are intended for optimum health. As you get to practice the following 6 types of pranayama, some might feel funny or silly or awkward. Do it any way. Embrace the fun part! You will experience the difference yourself and later you can choose which ones work best for you.

In a comfortable seated pose (legs crossed but if you have knee problems, you may opt to  sit on a chair. Your pose should feel as comfortable as possible. Your back as aligned as comfortably possible and your head slightly tilted forward), enjoy experimenting with these six pranayamas.

PLEASE NOTE

If you suffer from breathing problems, please consult with your doctor before you do any of the following exercises.

Nadi Shodhana (nah-dee show-DAH-nah):  also translated as alternate nostril breathing. Use this technique to clean blocked energy channels, find clarity and balance, lower heart rate and reduce stress and anxiety.

1.     Make “mrigi” hand gesture: Hold your right hand up and curl your index and middle fingers toward your palm as in the picture. 

©yogapedia

2.     Close your right nostril with your thumb. Inhale slowly and deeply through your left nostril, then close it with your ring finger. Open and exhale slowly and deeply through the right nostril. Repeat this cycle 3 to 5 times.

3.     Then switch nostrils: close your left nostril with your ring finger. Inhale slowly and deeply through your right nostril, then close it with your thumb. Open and exhale slowly and deeply through the left nostril. Repeat this cycle 3 to 5 times.

4.     Pause and breathe normally.

Traditionally, the practice includes breath retention and fixed ratio breathing. For example, 5 seconds count inhale, 5 seconds count breath retention and 5 seconds exhale. 
In my practice I often opt out the fixed ratio breathing and focus instead on retaining my breath for 5 seconds in between my slow and full inhalation and exhalation.

For beginners, it is best to focus only on the inhales and exhales.

Ujjayi (oo-jy): translated as the conqueror and victorious breath. Practice this to quiet the mind, find your strength, increase your focus, slow down and smooth the flow of your breath.

1.   Make soft hissing sounds by directing your inhalation and exhalation through your nose and over the back of your throat. You should sound like Darth Vader in Star Wars! Be careful not to tighten your throat during this breathing practice.

3.     Inhale through your nose, then exhale slowly through a wide-open mouth. Direct exhalation slowly across the back of your throat with a drawn-out HA sound. Then repeat several times.

4.     Close your mouth. Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat.

5.     Start practicing this for 4 to 8 minutes and challenge yourself over time for 10 to 15 minutes.

Kapal bhati (kah-pah-lah-BAH-tee): translated as skull shining. Practice this to gain clarity and insight.

In this breathing technique, you will be alternating short powerful exhalations and slightly longer passive inhalations. Exhale by contracting your lower belly, which will push air out of the lungs. Inhale in response to the contraction and fill your lungs back with air.

1.     Gently press one or two hands on your lower belly to activate it.

2.     Contract (pump your hand against) your lower belly as you push a burst of air out of your lungs. Then release quickly the contraction to suck air into your lungs.

3.     Repeat 8 to 10 times at about one exhale-inhale cycle every second or two.

4.     Slowly increase your pace to about two exhale-inhale cycle every second.

5.     Imagine the exhale sweeping out or lightening the inner lining of your skull.

6.     Do the cycle for 25 to 30 times. 

Remember to challenge yourself and increase the number next time you practice.

Bhastrika (bah-STREE-kah): known as the breath of fire. It is a powerful and energetic breathing exercise. Practice this to fight low blood pressure, allergies, asthma, respiratory diseases, tonsil, thyroid, and purify the blood, detox the body, and heat it up.

Precautions: People with heart ailments, hypertension, high BP, fever, vertigo, pregnancy, menstrual cycle, intestinal disorders, spinal abnormalities and eye ailments, e.g. like a detached retina, glaucoma should avoid practicing this breathing exercise at all costs. Practice this with an empty stomach, after evacuation in the morning.

Both inhalation and exhalation in Bhastrika are forced. The movement of the belly along with every breath is an optional variation. Bhastrika Pranayama is all about inhaling and exhaling in a complete rhythmic and controlled manner.

1.     Breathe in and out forcefully through the nose and from your stomach (make strong nasal sounds during inhalation and exhalation).

2.     Immediately breathe in and out with the same force, deeply and thoroughly, using the diaphragmatic muscles with vigor. You will notice your abdomen moving out during inhalation, while the diaphragm descends.

3.     Repeat the cycle 8 more times (10 cycles = 1 round).

It is recommended to practice 3 rounds per session, with pauses in-between rounds.

Sheetali & Seetkari:

Practice these two pranayamas to cool the body and release toxins from it, reduce stress, anger and anxiety, lower blood pressure, relieve a variety of stomach and lower-abdominal ailments, and cure insomnia.

Precautions: Avoid these methods during the extreme cold days of winter (unless your body heat is excess). People suffering from asthma, cold, cough and congestion, and/or if you have history of chronic constipation, should not do these breathing techniques.

Sheetali (shitaali): known as the cooling breath.

©treehome.fr

1.     Bring the tongue all the way out and roll it in the shape of a tube (curling the sides in towards the center to form a tube). If you have problem doing this method, then skip and try Seetkari Pranayama as described below. If you can’t roll your tongue, just purse the lips making a small “o” shape with the mouth.  

2.     Inhale through the tube of the tongue and at the end of inhalation, lower the chin to the chest and hold the breath for 6 to 8 seconds.

3.     When ready to exhale, lift the chin up, close the right nostril with the right thumb. Using Ujjayi breath, exhale slowly through the left nostril. This completes one round.

4.     Repeat this process for 5-10 times. Best way is to start with 5 times a day and slowly increase it to 10 times per day.

  

Seetkari (sitkari): known as the hissing breath.

1.     Open the lips and bring the teeth together lightly.

2.     Take a long deep inhalation through the gap between the teeth.

3.     At the end of inhalation, lower the chin to the chest and hold the breath for 6 to 8 seconds.

4.     When ready to exhale, lift the chin up, close the right nostril with the right thumb. Using Ujjayi breath, exhale slowly through the left nostril. This completes one round.

5.     Repeat this process for 5-10 times. Best way is to start with 5 times a day and slowly increase it to 10 times per day.

There are other awesome pranayama breathing techniques, which are best practiced with the guidance of an experienced practitioner. 

Voilà!

If you like this post, please like and share! Feel free to leave a comment.