Histamines are released by your immune system in an attempt to fight off allergens that your body has been exposed to, according to Familydoctor.org. It is the histamines that cause uncomfortable cold-like symptoms, which are often fatigue, runny nose, sneezing, scratchy throat and watery eyes. Yoga breathing exercises can ease respiratory congestion and help to counteract the histamines, acting in an antihistamine manner. Contrary to over-the-counter antihistamines, yoga breathing exercises can also help to increase your energy and alertness rather than cause sleepiness or drowsiness. Kapalabhati Pranayama, a traditional internal cleansing yoga breathing technique, consists of short, explosive exhales that purify the nasal passages and the lungs.
Kapalabhati Pranayama (Skull Brightener Breath)
Step 1
Sit in a comfortable crossed leg position or on your shins with your feet tucked under your glutes on the floor. It is best to sit on a yoga mat or a blanket for comfort. Make sure your upper body is straight and tall in proper posture rather than slumped or concaved in any way. This will help the air to pass more easily from your abdomen and lungs.
Step 2
Place one hand on top of the other on your lower belly. Yoga Journal reports this is where the movement originates from and pressing into your stomach with your hands on the exhales can help you to get into the rhythm of the breath and exercise.
Step 3
Inhale through your nose slowly. Take enough of a breath in to completely fill your lungs.
Step 4
Pump short breaths, which originate from the stomach, out of your nose. Each exhale should be generated from contracting your lower abdominal muscles. This exercise takes practice to execute correctly; if you feel you are having trouble with the abdominal movement, think of it like a core muscle exercise where you pull your lower abs in toward your lower back. The only difference is that during the breathing exercise that pulling in and releasing is done in very quick movements rather than holding it for any length of time.
Step 5
Inhale through the nose passively. The inhale should take place naturally without much thought after every time you exhale. If you find you are not taking any breath in or that you are gasping for air at any time, stop the exercise completely or try to slow it down until you are more comfortable with the technique.
Step 6
Complete approximately 25 exhales. Increase your time as you become stronger.
Tips and Warnings
- It takes practice to comfortably execute this exercise. If you feel dizzy during this exercise, stop and breathe comfortably for a few minutes.
