According to the Yoga Journal, the practice of pranayama in yoga is learning how to control life energy with conscious action. Control of the breath helps the mind focus on the present moment, and allows the body to go into relaxation response and unwind from stress. Paced breathing can become a tool to use when running, walking, or during any other form of exercise. Proper and focused breathing can help to provide more oxygen for the circulatory system.
Deep Breathing
HelpGuide.org suggests deep breathing into your abdomen to get as much oxygen as possible. Deep breathing can be practiced anywhere and is a foundation for stress relief. Begin by sitting with your back straight and your legs in a comfortable cross-legged position. Place one hand on your belly and one on your chest. Inhale deeply through your nose into your belly and notice your hand moving. Your chest hand should not move very much. Exhale through your mouth fully, again with your belly hand moving and chest hand not moving much. Continue to inhale through your nose and out through your mouth. Pace yourself slowly, breathing in and out in equal amounts. Once this feels comfortable for you, do this exercise while walking. If any of this is too difficult, try laying on your back first, slowly making your way to sitting and then walking.
Same Turning Breathing
In yoga, samavritti breathing means "same turning" or "same action" breathing. Begin by laying down flat on the floor in a comfortable position. Let your arms fall naturally by your sides, with your palms face up. Separate your heels. This pose is called savasana. Notice your breath without judgment. See if it seems hurried or erratic. Begin to breath into your belly and allow each exhalation to come naturally. Pace your breath by taking a slight pause at the top of each inhalation and exhalation. Begin to count the length of each inhalation, and match it in time with each exhalation. Allow it to become a smooth and easy rhythm. This is the basis for all pranayama and all yoga exercises can be done while practicing samavritti.
Breath of Fire
Breath of fire, or kapalabhati, is a rapidly paced breath in and out of the abdominal region. It consists of allowing short and strong exhalations out the nose making inhalations as a natural response. Sit in a comfortable position and place both hands on your belly. Quickly push air out of your belly, contracting the muscles. Release the contractions so that air naturally fills your lungs with each inhalation. Repeat this process eight to 10 times. Gradually increase the cycles as you feel more comfortable. If you feel lightheaded or dizzy at any point, discontinue.
