Pranayama is an ancient practice relating to the control of breathing. Research has shown that it is able to relieve asthma symptoms. In addition, it benefits in the treatment of stress-related disorders, such as anxiety and depression. There are, in all, six types of Pranayama, each of which is detailed below.
Steps
Method 1 of 6: Bhastrika Pranayama: Bellows Breathing
Step 1. Inhale deeply from the nostrils
At first, you feel the diaphragm move downwards, allowing the lungs to expand and forcing the abdomen to lower; then, feel how the chest expands, with the collarbones rising last.
Step 2. Quickly exhale through the nostrils
Feel how the collarbones drop, the chest deflates and the abdomen shrinks, while the lungs go down. The exhalation must be faster than the inhalation, almost like a quick deflation.
Step 3. Repeat the process
If you are doing this correctly, your chest expands when you inhale and deflates when you exhale. Keep doing this for 5 minutes.
Step 4. With experience, speed up your breathing
Beginners should always start slowly to avoid hyperventilation, but, over time, it will be possible to transform this into a fast breathing technique.
Method 2 of 6: Kapalbhati Pranayama: the breathing of the shining forehead
Step 1. Inhale through the nostrils normally, until the lungs are filled with air
Keep the inhalation slow, but not forced. At first, feel how the diaphragm moves downwards, allowing the lungs to expand and forcing the abdomen to lower; then, feel how the chest expands, with the collarbones rising last.
Step 2. Breathe out through the nostrils forcefully
In this way, the emphasis of breathing is placed on the exhalation rather than on the (natural) inhalation. Accompany the exhalation by pushing in the stomach muscles to expel the air. The exhalation must last much less than the inhalation.
"Forced" exhalation means that the contraction of the stomach muscles helps push the air out of the body, but it shouldn't give you any kind of discomfort
Step 3. Repeat the breaths for 15 minutes
You can rest for one minute every five.
Method 3 of 6: Anulom Vilom Pranayama: alternating nostril breathing
Step 1. Close your eyes
Focus on your breath.
Step 2. Close the right nostril with the right thumb
Simply put a little pressure with your finger on the nostril to block it.
Step 3. Inhale slowly through the left nostril
Fill your lungs with air. At first, feel how the diaphragm moves downwards, allowing the lungs to expand and forcing the abdomen to lower; then, feel how the chest expands, with the collarbones rising last.
Step 4. Move your thumb away from the right nostril
Keep your right hand close to your nose and your lungs swollen with air.
Step 5. With the middle and ring fingers, close the left nostril
Most people find it easier to keep using the same hand to close each nostril, but you can very well switch hands, depending on which nostril you need to block.
You can change hands even when your arm gets tired
Step 6. Breathe out slowly and completely through the right nostril
Feel how the collarbones drop, the chest deflates and the abdomen shrinks as the lungs go down. When you have finished exhaling, keep your left nostril closed.
Step 7. Inhale from the right nostril
Fill your lungs with air.
Step 8. Close the right nostril and open the left
Step 9. Breathe out slowly through the left nostril
The whole process constitutes a cycle of Anulom Vilom Pranayam.
Step 10. Continue for 15 minutes
You can rest for one minute every five.
Method 4 of 6: Bahya Pranayama: external breathing
Step 1. Inhale deeply through the nose
At first, feel how the diaphragm is lowered, allowing the lungs to expand and forcing the abdomen to lower; then, feel how the chest expands, with the collarbones rising last.
Step 2. Breathe out through the nostrils forcefully
Use the stomach and diaphragm to push the air out of the body. "Forced" exhalation means that the contraction of the stomach muscles helps to push the air out of the body, but it shouldn't give you any kind of discomfort.
Step 3. Touch the chest with the chin and fully suck the stomach in
The goal is to leave a cavity under the rib cage, making it appear that all the muscles of the abdomen are compressed against the back. Hold this position - and hold your breath - for as long as you can.
Step 4. Lift your chin and inhale slowly
Allow the lungs to fill completely with air.
Step 5. Repeat 3 to 5 times
Method 5 of 6: Bhramari Pranayama: the breathing of the bee
Step 1. Close your eyes
Focus on your breath.
Step 2. Put your thumbs in the ears, index fingers under the eyebrows and the remaining fingers along the sides of the nose
Keep the little fingers close to the nostrils.
Step 3. Inhale deeply through the nose
At first, feel how the diaphragm is lowered, allowing the lungs to expand and forcing the abdomen to lower; then, feel how the chest expands, with the collarbones rising last.
Step 4. Use your little fingers to partially close each nostril
Keep your lungs full of air.
Step 5. Breathe out through your nose making a buzzing sound
That sound must come from your throat, it doesn't have to be the result of your partially blocked nostrils.
Step 6. Repeat three times
Method 6 of 6: Udgeeth Pranayama: the sung breathing
Step 1. Inhale deeply through the nose
At first, feel how the diaphragm is lowered, allowing the lungs to expand and forcing the abdomen to lower; then, feel how the chest expands, with the collarbones rising last.
Step 2. Breathe out very slowly while saying OM
Make sure to utter the syllable as slowly as possible. Make the O long and the M short (Ooooooooomm).
Step 3. Repeat three times
Advice
- If you have any health problems, ask your doctor for advice before doing Pranayama. For example, if you suffer from high blood pressure, heart disease, shortness of breath, hernia or other diseases that could be exacerbated by intense, deep or fast breathing, you should modify or avoid some of the proposed exercises.
- Make sure your nose is clear. Breathing from the nostrils is essential in yoga, so if you have a cold, you cannot perform the proposed exercises.
- Sit comfortably with a straight spine. You can sit in the traditional lotus position or just get comfortable in a chair.
- Don't suck your belly in. Unless requested otherwise, it is important to keep the belly muscles relaxed when practicing the yoga breathing exercises; if you hold them tight as if you were wearing a corset, you can't oxygenate your lungs well.
- Always do what suits you best. If any of the exercises bothers you or makes you dizzy, stop or slow down immediately. He often takes breaks, if necessary.
- It is preferable to practice Pranayama in the morning.
- If you prefer to exercise it in the evening, do it on an empty stomach. Allow several hours to pass between meals and the practice of Pranayama.
Warnings
- Pregnant women and people with fever should consult a doctor before practicing Pranayama.
- Children over the age of 5 should do the bellows breathing for only two minutes and the alternating nostril breathing, as well as the shining forehead, for five minutes each.
- People with abdominal injuries, surgical operations, hernia, peritonitis, appendicitis, prolapse of the rectum or uterus or hiatus hernia, as well as women who have just given birth, should completely avoid breathing on the bright forehead.
