The thyroid gland in the throat at the base of the voice box releases hormones that regulate your metabolism. When the thyroid gland produces too little hormones, the condition is known as hypothyroidism. Medications can assist patients suffering from low thyroid production. Breathing exercises like those found in yoga practice may also be beneficial for you if you have hypothyroidism.
Bhramari
Bhramari, or "humming breath" in English, is a yoga pranayama breathing exercise that is beneficial for people with low thyroid. Other benefits associated with bhramari include mood elevation, lower blood pressure, reduced anxiety and improved blood circulation. To perform bhramari, sit comfortably on the floor with your legs crossed in easy pose. Breathe in through your nose and then breathe out through your mouth as you hum and make a buzzing sound. Close your ears with your thumbs as you exhale. You should feel your chest and upper back vibrate as you hum. Start with three to five breaths and increase over time.
Kapalabhati
Kapalabhati is translated as "skull cleansing" or "skull brightener breath." This breathing exercise works your abdominals as you breathe out forcibly. Sit with your legs crossed on the floor and place your hands on your lower abdomen, with one on top of the other. This will help you keep your attention on your abs and do this exercise correctly. It is difficult for some people to contract their lower abs, but placing your hands on your stomach will help you isolate these muscles. Begin by breathing in through your nose and then quickly press the air out of your nose. Use your hands to press your abs in to assist with pressing the air out. Inhale again quickly. Start with 25 to 30 breaths and work up to 100. Ultimately, you should be able to complete two complete breaths per second.
Ujjayi
Ujjayi is a pranayama technique translated as "victorious breath," but is often referred to as "ocean breath" because of the noise produced during the exercise. As you breathe in and out, tighten your throat slightly so you make a sound like the ocean during this exercise. To begin, sit cross-legged on the floor. Constrict your throat just enough to make a soothing noise and no more, or your throat will make a grating noise instead. Breathe through your mouth. Inhale slowly as if you have a straw in your mouth. Exhale gently and slowly the same way. You can do this breathing exercise by itself or continue to breathe this way during yoga practice.
References
- Whcchealthinnovations.org; Overview (Seven Basic Pranayama Techniques)
- YogaWiz: Yoga For Hypothyroidism: Hypothyroid Breathing Exercises And Cleansing Techniques
- YogaJournal.com: Skull Brightener Breath Kapalabhati Pranayama
- YogaJournal.com: Easing Ujjayi Breathing
- Nlm.nih.gov: Hypothyroidism
