In yoga the breath, or prana, represents the life force, one of the five principles of yoga. In Sanskrit, prana translates to life force or life energy, yama translates to discipline or control and ayama means expansion, non-restraint or extension. As such, pranayama breathing exercises are techniques to control the breath. Along with health benefits, controlling the breath prepares you for meditation.
Ujjayi Pranayama
Ujjayi Pranayama breathing calms and quiets the brain, slows down the breath and smooths the flow of the breath, according to Yoga Journal. During Ujjayi Pranayama, the breath makes a soft hissing sound compared to that of the wind or the ocean. Inhale slowly through your nose and exhale out of your mouth. On the exhale, direct the breath to the back of your throat and release it while making a "ha" sound. Keep your mouth shut during subsequent exhales and repeat the process as you inhale and exhale slowly through your nose. Practice for five to eight minutes, increasing your time as you improve.
Kapalabhati Pranayama
Kapalabhati Pranayama consists of short, explosive exhales that purify the nasal passages and the lungs. Since the exercise is executed from the lower belly, your abdominal muscles get a workout as well. Sit in a comfortable position on the floor and focus on your lower stomach area. Take a long slow breath in through your nose and quickly pump short breaths out of mouth, with the movement originating from the lower stomach. Each quick exhale is generated from contracting your lower abdominal muscles or quickly pulling your lower abs in towards your lower back and then releasing. The inhale through the nose is passive, taking place between the sharp exhales. Start with about 25 exhales and increase as you become stronger. Stop and breathe normally if you begin to feel dizzy or that you can't catch your breath.
Nadi Shodhana Pranayama
Nadi Shodhana Pranayama is designed to reduce stress, slow heart rate, calm anxiety, synchronizing the two hemispheres of the brain and clear the sinus and nasal passages. Sit in a comfortable position on the floor. Press your thumb against your right nasal passage to gently hold it closed. Inhale fully through your left nasal passage and then press that side closed with your ring finger. Hold the breath for a moment and then release the right side and exhale. Repeat the process, this time starting with inhaling through the right nasal passage and after the full round exhale through the left. Begin the next round inhaling through the left nasal passage. Complete at least 10 rounds, more if you prefer.
