Most yoga techniques and postures develop around breathing. Pranayama, which can be roughly translated as "expansion of the life force", is the yoga art of breathing. When done correctly, breathing control has been found to be helpful in improving mood, reducing anxiety, stress, and helping people suffering from PTSD. However, when this technique is applied incorrectly, it could cause discomfort in the lungs, diaphragm, and trigger a stressful response. It is important to practice yoga carefully; if you have any doubts about positions or breathing rhythms, you should contact a qualified master. Learning the basics of Pranayama helps to feel better and to take the first steps in the practice of yoga.
Steps
Method 1 of 5: Learn Dirga Pranayama
Step 1. Inhale using three parts of the abdomen
This practice is also known as "three-step breathing" as it focuses on inhaling and exhaling through three distinct abdominal regions. It might seem simple, but it is quite complicated to be able to perform it perfectly.
- Inhale through the nose in one long, fluid motion.
- Bring the breath into the first abdominal sector, the lower part of the belly.
- Always with the same breath, reach the second goal: the lower part of the chest at the base of the rib cage.
- Continuing with the same inhalation, bring the breath to the third section: the lower part of the throat; you should feel it just above the breastbone.
Step 2. Breathe out in reverse order
When the inhaled air has reached all three sectors, it begins to take it out. Always focus on the three abdominal goals, but respecting the opposite sequence.
- Exhale through the nose in a long, fluid motion, just like you did with the inhale.
- First, focus on the lower part of the throat, then feel the air moving to the base of the chest and finally into the lower abdomen.
Step 3. Practice
It is not easy for beginners to learn to inhale and exhale with the three abdominal zones; when you are a beginner, it is best to isolate each section. You can do this by using your hands to trace the path of the breath.
- Place one or both hands on each abdominal part; focus your breathing on each of these and feel your hands rise and fall with each breath.
- When you have learned to direct your breathing separately to each area with the support of your hands, practice doing it without touching your abdomen.
- When you master the exercise even without the help of your hands, connect the various steps and go through the whole process as a series of fluid breaths.
Method 2 of 5: Practice Bhramari Pranayama
Step 1. Inhale deeply
Bhramari Pranayama is often called "bee breathing" and focuses on a deep inhalation through the nose and a buzzing exhalation through the nose.
Inhale slowly and deeply from both nostrils
Step 2. Breathe out with a guttural sound
As you expel the air, you should exercise your throat to make a prolonged, whispering sound, similar to that of the letter "e"; by doing so, you produce the characteristic hum that is associated with "bee breathing".
- Slowly exhale through both nostrils.
- Start with a quiet, gentle "eee" hum, gradually increasing volume as you become familiar with this breathing routine; do not strain the throat, the buzz must be somehow natural.
Step 3. Add some variations
When you have acquired a good command of bee breathing, you can integrate some changes; in this way, you can reach a deeper state of calm as Bhramari Pranayama is perfected.
- Extend your fingers and use the thumb of your right hand to close the right nostril.
- Perform the same breath as described above, but let all the air pass through the left nostril.
- Switch sides using your left hand and closing the corresponding nostril; let all the air pass through the right nostril.
Method 3 of 5: Learn Ujjayi Pranayama
Step 1. Whisper an "h"
Ujjayi Pranayama is often called the "victorious breath" or the "breath of the ocean", because the goal of the practice is to reproduce the sound of the waves breaking on the shore. To do this, you need to contract your vocal cords until you can make the steady, aspirated sound of the "h".
You should feel a slight twitch in your throat as you whisper this sound, but you shouldn't feel any pain or discomfort
Step 2. Breathe through your mouth
Suck in air through curled lips in a long, continuous motion; focus on contracting your vocal cords as you inhale to make a soft, ocean-like sound.
Step 3. Breathe out through your mouth
As you exhale with parted lips, maintain control of the vocal cords to produce a continuous sound ("h") typical of this practice.
When you have perfected the technique through the mouth, try to exhale through the nose. With a little experience you should be able to make sound through your nose as well, just like you do with your mouth
Method 4 of 5: Perform the Shitali Pranayama
Step 1. Roll up your tongue
Instead of breathing through the nostrils, this yoga practice involves breathing through a "tube" made with the tongue. If you can't roll it up perfectly, try to shape it into the best cylindrical shape possible.
- Form a tube or cylinder with your tongue; push the tip out of your lips.
- If you can't get it to roll by itself, you can "shape" it with your hands.
Step 2. Inhale through the "tube"
Inhale the air slowly and deeply; try to wrap it with your lips as tightly as possible to force the air through this obligatory "duct".
- As you inhale, tilt your head forward and rest your chin on your chest.
- Feel the air entering your lungs and hold your breath for about five seconds.
Step 3. Exhale through the nose
Push the air out of your nostrils in a slow, controlled motion; try to perform a technique similar to that of Ujjayi Pranayama. Bring attention to the chest and contract the vocal cords as the air leaves the body from the nose.
Do not perform Shitali Pranayama without physically warming up. Some yoga masters believe that this technique cools the body and can therefore prove dangerous in the winter or if you are cold
Method 5 of 5: Practice Kapalabhati Pranayama
Step 1. Inhale through the nostrils
Proceed in a slow, fluid motion; make sure your breathing is deep enough, as the expiratory phase requires a constant supply of air.
Step 2. Practice with active exhalation
As you get rid of the air, you should push it with a quick, intense squeeze. For beginners it is useful to place a hand on the abdomen and feel the belly actively pushing.
- Exhale in short, controlled exhalations (without making any sound) through the nose; it may help to imagine that you want to blow out a candle with your breath.
- Practice making quick, silent "puffs" in a quick sequence; novices should try to exhale about 30 times in 30 seconds.
- Maintain a steady and controlled rhythm of intermittent exhalation, try to achieve consistency of execution, before committing yourself to increasing the number of "puffs".
Step 3. Gradually increase the speed
It is best to start slowly, but when you can push the air 30 times in 30 seconds without difficulty, you can increase the number of exhalations. Go slowly until you reach 45-60 puffs in half a minute, but don't overdo it and don't go too fast. It is best to start with two or three cycles of breathing at a pace that you can sustain, before trying to increase the number of exhalations.
Advice
- You should complete each breath within several seconds; choose a pace that suits your needs, but the deeper and slower the breathing the better.
- It is not easy to do these exercises at first, but imagining your breathing as a circle can help. During each act, the chest and abdomen rise and fall in a smooth, seamless motion.
Warnings
- If you have any doubts about yoga breathing techniques, ask a teacher for advice.
- If you start to feel dizzy or experience some strange phenomenon, stop exercising immediately. Yoga breathing should make you feel relaxed and regenerated, it should never cause discomfort or pain.
