Beginning Pranayama
Yoga breathing exercises are known as pranayama. Pranayama is Sanskrit for controlling the vital breath. Prana is life energy, and the more we breathe in air the more prana we take into ourselves as well. Yoga breathing exercises teach you to breathe deeply and can be used for specific purposes, such as balancing the right and left sides of the brain, increasing concentration and soothing the nervous system.
The basic pranayama exercise is done seated in sukasana or easy pose. Sit in a comfortable position on the floor or a cushion with your legs crossed. Take a few deep breaths in through your nose to fill your belly. Your stomach should expand when you inhale and collapse as you exhale. After a few breaths, begin to fill your belly and then your lungs with air. Exhale the air from your lungs and then out of your belly. Continue breathing easily without force and try to expand the air into the upper chest by the collarbones, too. Breathe slowly, in and out, into all three areas for several minutes. This gives you basic control of your breathing and teaches you how to use your diaphragm to take complete breaths.
Alternative Nostril Breathing
Alternative nostril breathing balances and integrates the right and left hemispheres of the brain. This helps the two sides--one intuitive and emotional and the other logical and objective--to function better together. Breathing through your left nostril nourishes the left hemisphere and has a calming effect on the brain. Breathing through your right nostril nourishes the right hemisphere and has an energizing effect.
Start by sitting in easy pose, or kneel and sit on your heels in Thunderbolt pose. Sit up straight and allow your neck to become a straight extension of your spine. Place your left hand on your left knee. Raise the right hand to your nose. Close your right nostril with your right thumb and inhale with your left nostril slowly. Count to four, or if you can inhale for an entire eight count. Close off your left nostril with your right index and middle finger. Hold your breath for an eight count. Open the right nostril by releasing your thumb and exhale out your right nostril for another eight count. Continue to breathe in and out through opposite nostrils five times.
Ujjayi Breath
The Ujjayi Breath exercise strengthens your immune system and increases your lung capacity, as your lungs must expand to take in a full breath. Taking more air into your body is soothing for your nervous system and is good for releasing stress. Assume a comfortable seated position. You can sit on a cushion if you wish. Take a slow breath in through your nose and tighten the back of your throat. Hold your breath for three to five seconds. Breathe out while again tightening your throat. Contracting the muscles of your throat slows the movement of the breath. You will hear a hissing sound as you exhale if you're doing this exercise correctly. Over time, try to slow your exhale as much as possible so that it's twice as long as your inhale. This is also a good exercise to reduce phlegm in your throat when you're sick.
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