Breathing Techniques in Yoga: How to Use Breath to Enhance Your Practice
Breath and breathing are the main elements in yoga. Breathing techniques in yoga, also known as pranayama, refers to controlled and conscious breathing – and helps to keep one relaxed and calm. Scientific studies suggest that regular practice of yoga helps in the following:
- Regulate blood pressure
- Decrease the symptoms of anxiety and depression
- Improve energy levels
- Reduce pain
- Relaxes the muscles and improves flexibility
- Lowers stress induced cortisol levels
Types of breathing techniques in yoga
There are nine techniques of yogic breathing or pranayama. These yoga techniques are used to calm the mind as well as to energize the body. All breathing techniques or pranayama involve three stages: inhalation, retention of breath, and exhalation. The techniques differ from each other in terms of the depth of inhalation, the be practiced at home, it is always safe to perform them under supervision of a qualified yoga teacher.
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Nadi Shodhana or Alternate Nostril Breathing:
Nadi Shodhana is a breathing technique that helps you to calm down whenever you feel anxiousness or agitation. It involves inhaling deeply through the left nostril, while you hold and close your right nostril with your right thumb. Alternately, close your left nostril with your left thumb and exhale through your right nostril. After you exhale, continue by inhaling through the right nostril and close it when you reach the peak of your inhalation. Now lift the finger from your left nostril and exhale completely. Continue this process, alternately breathing through each nostril and practice it for up to 3 to 5 minutes or as comfortable. Make sure that you are breathing effortlessly and focus on the process of inhalation and exhalation. The above method can be performed by beginners. An advanced version of pranayama includes breathing (inhaling, exhaling and breath retention) for a particular time or count. A more advanced type of yogic breathing (known as Rajadhiraja system) combines alternate nostril breathing along with focusing on certain chakras while chanting a mantra.
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Ujjayi or Ocean’s Breath
Ujjayi pranayama is often referred to as a cooling pranayama, as it helps to soothe and calm the mind when you feel irritated, frustrated or angry. This involves inhaling slightly deeper than normal and then exhaling through the nose while closing the mouth and constricting the muscles of the throat. It is called as Ocean’s breath, as this breathing technique when performed correctly produces sounds like the waves of the ocean. For practice, one can try making the sound ‘haaaaah’ by exhaling keeping the mouth open. Similarly it can be practiced to produce a similar sound with the mouth closed and flowing out the air through the nasal passage. With consistency and practice, one can practice the same method while inhaling, gently constricting the throat as you inhale. Ujjayi pranayama technique helps to improve the energy levels and with regular practice improves the breathing.
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Shiitali Kumbhaka or the cooling breath
This yoga breathing technique helps to reduce pitta (heat) in the body and improves digestion. This technique is practiced by folding the tongue lengthwise and inhaling deeply through the fold. Then closing the mouth, hold the breath on a count of eight and then exhale through the nose. Continue this for eight breaths, sustain for a maximum of eight minutes. This yogic breathing technique should be avoided by people suffering from asthma, bronchitis and chronic constipation.
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Siitkari Kumbhaka or the hissing breath
This technique is somewhat similar to Shiitali Kumbhaka and has the same benefits. This involves inhaling through the nosae, holding the breath for eight seconds and then exhaling through the mouth – while resting teeth on the tongue and making a sound s-s-s with the tongue. In addition to the benefits of reducing pitta (heat), this yogic breathing technique also purifies the senses. The contradictions are similar to that of Shiitali Kumbhaka, and the practice of both the Shiitali and Siitkari should be avoided for a period of one hour before and after the practice of meditation.
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Brahmari or the humming breath
Brahmari, also known as the humming breath involves inhalation technique similar to that of ujjayi and during the exhalation the person has to hum like a bee. The humming sound results in a resonating vibration in the head and the heart. Take ten deep breaths and then ten deep Brahmari breaths while closing both the ears during the exhalation process, which helps to enhance the resonating effect and the benefits. Brahmari helps to balance the vata (circulation or flow) and also improves both mental and emotion awareness. This technique should always be practiced in a sitting (upright) position.
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Bhastrika or the bellows breath
This is an advanced yogic breathing technique and hence must be performed under supervision only. This breathing technique is performed by closing the right nostril and inhale twenty rapid bellows-like breaths through the left nostril. Perform twenty more bellows breath through the right nostril while keeping the left nostril closed. Repeat the same process with alternate nostril. Bhastrika helps to bring prana into the mind and the body, and thus clears mental, emotion and physical blocks.
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Surya Bhedana or the solar breath
As practiced in Nadi Shodhana, Surya Bhedana also involves inhaling through the right nostril and exhaling through the left nostril. Repeat this process for a minimum of six breaths and maximum of ten breaths or as per comfort. This yogic breathing technique helps to balance the vata in the body by including heating and warming breaths. Surya Bhedana should not be performed by people suffering from heart disease, hypertension, epilepsy, hyperthyroidism, peptic ulcer and acidity.
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Chandra Bhedana or the lunar breath
Chandra Bhedana is performed by inhaling through the left nostril and exhaling through the right nostril for a minimum of six breaths and being consistent for a period of ten minutes. This breathing technique creates a colling effect and helps to reduce pitta. Chandra Bhedana should not be practiced by people having mental disturbances, excess mucus and a disturbed digestive system.
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Active Yogic Breathing
Active yogic breathing technique involves practicing long, slow and deep breathing, in and out through the nose while you walk at a moderate pace. Slowly try to extend the inhalations and exhalations as you walk. Count the steps taken during each full inhale and exhale. Aim to take five to ten more steps for next inhales and exhales. This technique benefits by calming the breathing along with having an active lifestyle.
Yogic breathing or Pranayama is an ancient practice which people have been practicing of thousands of years. It involves conscious and mindful breathing techniques corresponding to various yogic postures. Although some researches do mention the benefits of practicing yoga, but more work needs to be conducted. Although yoga techniques are simple and safe to practice at home, but it is always recommended to do it under the guidance of a trained yoga teacher.
