If you ever got sudden, shocking news, you might have noticed your breathing became shallow or sharp. Throughout our normal daily routine, it is normal to breath less deeply. In the yoga tradition, Pranayama — literally meaning “breath control” — is a way to use different breathing patterns to reduce stress, increase digestion or help lower the heart rate. Taking even five minutes a day to do breathing exercises will have a long-term positive effect on your central nervous system, and can help you stay calm no matter what kind of news you receive.
Get medical clearance if you have heart disease, high or low blood pressure, or have any other serious health issues before beginning yoga or any other exercise regimen.
Lion's Breath
Use a variation of lion’s breath, or Simhasana, to release pent-up stress or tension. You can do this anywhere; if you are at work, do it discreetly by holding one hand hovering in front of your mouth.
Inhale through the nose, and, opening the mouth, exhale sharply and briefly, making a “ha” sound. This, practitioners believe, builds heat (or pitta) to encourage Agni, the god of fire, and is related to stoking the metabolism.
To release tension, perform one to three rounds slowly, and return to normal breathing.
Alternate-Nostril Breathing
Alternate-nostril breathing is done to create a balance between ida and pingala, the winding paths of lunar and solar energy that circle the body. Sitting tall with a straight spine, close the right nostril with the right thumb, inhaling through the left nostril. Immediately close off the left nostril, releasing your right thumb to exhale through the right nostril. Repeat five to seven rounds, alternating inhaling through one side and exhaling out the other.
Alternate-nostril breathing is believed to return practitioners to a balanced state, and is often done just before a sitting meditation practice. Beginners can do it for brief periods, up to seven rounds, daily. Add one round every week until you have reached 20 rounds.
Three-Part Breath
Use three-part breath, or Viloma Pranayama, to rid yourself of stress daily. Sitting or lying flat, place one palm on the sternum, the other on the belly. Inhale about one-third of your maximum capacity, filling your lower belly, then pause. Inhale another third to the center of the belly; pause. Inhale another third to the sternum; pause. Exhale slowly, from the sternum, to the belly, to the lower belly. Do three rounds and rest.
