Breathing plays a vital role in our body's health and state of being. It helps to regulate blood pressure, heart rate, digestion and circulation. It is unique because it is the only bodily function that can occur both voluntarily and involuntarily. Learning to control and deepen your breath in a classroom setting can help reduce stress and relax your nervous system.
Samavrtti Breath
Samavrtti, which means "same action," is a basic breathing technique in yoga that can be easily used in a classroom. According to "Yoga Journal," you will want to find a comfortable place to sit with your spine straight. Start by observing the flow of your breath as you inhale and exhale. Is it smooth or erratic? Take a few minutes to observe your breathing rhythm. Begin to make every inhalation the same length and texture as your exhalations. Make them as smooth as possible, with the inhales easily leading into the exhales. Breathe into the corners of your lungs, allowing your chest cavity to fill and fall naturally with each breath cycle.
Abdominal Breathing
The American Medical Student Association suggests trying an abdominal breathing technique whenever your mind feels unsettled or your body feels discomfort. This is another technique that can be easily done in a classroom. Place one hand on your chest and one on your abdominal region while sitting upright in a chair. Inhale into you belly region, making sure your stomach expands out with each inhalation and your chest does not move much. Exhale through your mouth and inhale through your nose to the count of seven. At the next cycle of breath, exhale through your mouth to the count of eight. Try to exhale all the air out of your chest cavity. Repeat this five times, trying to breathe one breath cycle every 10 seconds. Begin to build up until your exhalations are twice as long as your inhalations.
Bellows Breathing
The Bellows Breathing technique can be used to stimulate energy, according to the American Medical Student Association. With your spine straight in a chair and your mouth gently closed, breathe in and out of your nose as quickly as possible. Each inhalation and exhalation will be equal in length and at a rapid pace. You will feel effort in your abdomen, neck and chest. Do not attempt this for longer than 15 seconds in the beginning. Slowly build this practice by lengthening every session by 5 seconds, but be sure not to extend it past a minute long. Doing it too long can cause hyperventilation.
Ujjayi Breathing
Ujjayi means "victorious breath" and is another breathing technique practiced in yoga. It is just like samavrtti technique except that there is slight closure at the root of your throat. This technique helps to give your breath a voice. Listen to the voice of your breath with each inhalation or exhalation. Notice if it is smooth in rhythm and tone. Practice this technique in a chair or, if the classroom allows, lying down.
