Breathing exercises, an important part of yoga, help you to gain control of the body and quiet the mind. The practice of controlled breath work in yoga is known as pranayama, which translates from Sanskrit as control of the body's life force. Different styles or classes of yoga incorporate various forms of pranayama: Some combine breath work with the movement, while others allow time at the beginning or end of class for separate breathing exercises.
Channel Cleaning Breath: Alternate Nostril Breathing
In alternate nostril breathing, you use the fingers and thumb of your right hand to close off one nostril and then the other. Start with a full inhalation and exhalation through the left nostril and then repeat with the right. According to Yoga Journal, alternate nostril breathing lowers heart rate, reduces stress and anxiety, and purifies the energy channels of the body. You can also engage in selective nostril breathing on one side to activate the opposite side of the brain. A study at the Yoga Research Foundation in Bangalore, India, found that participants were able to complete a left-brain activity more successfully after completing right nostril and alternate nostril breathing.
Deergha Swasam: Three-Part Breathing
Practiced in Integral yoga classes, this breathing exercise involves breathing slowly and deeply while imagining the lungs filling up from the bottom to the top in three stages: first the abdomen, then the middle rib cage and then the upper chest. Yoga Journal reports that when you practice three-part breathing, you can take in seven times more oxygen than in a normal breath.
Kapalbhati: Rapid Diaphragmatic Breathing
Also known as Skull Brightener Breath, Kapalbhati breathing consists of multiple rounds of rapid exhalation with a strong inward contraction of the abdomen. The focus is on the exhalation; the inhalation occurs naturally. Bikram yoga uses two rounds of Kapalbhati breathing at the end of each class to enhance the benefits of the postures. Kapalbhati breathing helps to rid the body of toxins, strengthens the circulatory system and helps to relieve respiratory conditions such as emphysema and chronic bronchitis.
Viloma: Stop-Action Breathing
Stop-action breathing is a technique used in Iyengar yoga classes to improve breath control. In stop-action breathing, you breathe deeply while interrupting the breath with several pauses. According to Yoga Journal, this practice helps you to learn how to direct your breath into specific areas of the chest, build physical control and gain stability.
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