When beginning breathing exercises, or pranayama, you learn awareness of the breath. As you advance into more difficult breathing exercises, you learn how to control your breath and heartbeat, according to the late T. Krishnamacharya, in the book, "Krishnamacharya: His Life and Teachings."
Antara Kumbhaka
Yoga master B.K.S. Iyengar advises that you not attempt this breathing technique before mastering deep in and out breathing. Antara kumbhaka, means internal retention. While lying on your back, start by inhaling and then holding your breath for a few seconds. Fully exhale. Repeat and hold your breath for a little longer each time. Make sure the rhythm of the breath stays smooth.
Bahya Kumbhaka
Bahya kumbhaka means retention of breath after complete exhalation. Iyengar says to master the antara kumbhaka breath before practicing bayha kumbhaka breathing. While lying on your back, inhale then fully exhale, holding the breath for a few seconds on the exhale. Then do four normal inhales and exhales and on the final exhale, hold your breath for a few more seconds. Gradually increase your retention time.
Nadi Shodhana
The breathing exercise nadi shodhana is often referred to as alternate nostril breathing. It is best to master single-nostril breathing before practicing nadi shodhana, according to Structural Yoga Therapy founder Mukunda Stiles. In a seated position, with your spine straight, close your right nostril with your right thumb. Inhale through the left nostril, then close the left nostril with the middle finger on your right hand. Fully exhale through the right nostril, then inhale through the right nostril, keeping the left nostril closed. Then close the right nostril and exhale through the left nostril.
Bhastrika
Bhastrika, or bellows breath, is an advanced breathing technique that must be done carefully, preferably under the guidance of a teacher, according to Stiles. In a kneeling position, inhale naturally, and on the exhale, forcefully bring the stomach muscles inward. Continue this breath for 60 seconds and on the last exhalation, take a deep inhalation, bring the chin toward the chest and hold the breath for a few seconds. Exhale and repeat only twice.
References
- "Krishnamacharya: His Life and Teachings"; A.G. Mohan,;2010
- "Light on Pranayama"; B.K.S. Iyengar; 2006
- "Ayurvedic Yoga Therapy"; Mukunda Stiles; 2007
