Proper breathing exercises can restore the body to a state of relaxation and calm, according to Yoga Journal. In yoga, the word "pranayama" means "breath control." The practice of pranayama is meant to provide mental clarity and nurture the body's central nervous system. Developing an optimal breathing pattern while sitting up can allow the body to breath deep into the abdominal region and help to oxygenate the blood. It can also work to cultivate patience and a sense of well-being and is an introduction to the practice of meditation.
Step 1
Put on comfortable clothes so that your belly region is comfortable and able to breath easily. Fold several blankets to make a firm seated cushion 3 to 6 inches high.
Step 2
Place the blanket cushion against a bare wall space. Sit yourself comfortably against the wall in a cross-legged position. Keep your knees are below your hips.
Step 3
Balance your sit bones so you that your body, especially your spine, feels even. Place your palms face down on your knees. Relax your shoulders back and tuck your chin just slightly while keeping a long neck.
Step 4
Notice the breath as it moves up and down the front of your body. Close your eyes and observe it in a neutral way for several minutes. Begin to inhale deep into your abdominal region and follow the breath as it moves down through your torso to the tops of your lungs.
Step 5
Pause slightly at the top of your inhale before you exhale. Allow the body to exhale slowly, again pausing at the bottom of your exhale. Practice this for several minutes.
Step 6
Breathe in and out in equal measures. Count your inhales, pause and exhale for the same duration as your inhale. This breathing practice is called samavrtti, or equal breathing, in yoga.
Step 7
Practice this breathing technique for five to 15 minutes.
Tips and Warnings
- If you find sitting up and practicing this breathing exercise too difficult, start by lying down on the floor or on your bed first, then try sitting up. If you feel chilled during the breathing exercises, wrap another blanket around your body. Do not breathe into your chest region. The American Student Medical Association suggests breathing into the chest is an inefficient means, and abdominal breathing provides more oxygen transfer to the blood. Through practice, it can be learned and eventually done without thinking.
- If you experience any body heat or dizziness, use caution and return to normal breathing. Start slowly and do not push yourself beyond your means.
Things You'll Need
- Blankets
