Breathing exercises have been used as part of yoga practice for thousands of years to nourish the body with oxygen, calm the mind and the nervous system, and to control one's energy. Breathing exercises in yoga are called pranayama. The exercises are easy to do and require little physical effort. A few minutes of breathing exercises daily can improve your focus, emotional stability and strengthen the lungs, according to the Yoga for Beginners website.
Basic Breathing Exercise Sequence
Step 1
Sit in a quiet place where you won't be disturbed. Use a pillow or cushion so you don't get distracted by the discomfort of sitting on the floor. Cross your legs. Place one hand under your belly button and relax the other on your knee. Breathe in deeply through your nose, feeling your stomach expand. Keep the breath just in the stomach without bringing any into your lungs. Breathe out through your nose and feel your stomach contract. Do 10 breaths, taking your time to breathe in and out slowly.
Step 2
Bring your hands to the sides of your ribs. Breathe in through your nose, this time breathing into your ribs and not your stomach or your lungs. You will feel your ribs expand and stretch against your hands. Breathe out through your nose and feel your rib cage contract. Take in five deep breaths.
Step 3
Combine the two exercises to breathe into your stomach and ribs for five deep breaths. Place one hand on your stomach and one on your ribs. Inhale through your nose and fill your stomach with air first, then continue to inhale into your ribs and upper chest. Exhale out through your chest, ribs and then your stomach. Be sure to exhale completely and inhale again smoothly without pausing between breaths. Keep your shoulders relaxed and pulled down throughout your breathing exercise.
Ujjayi Breath
Step 1
Sit on the floor on a cushion in a quiet place where no one can hear you. Cross your legs or bend your knees and sit on your heels. Pull your shoulders back and down and sit up straight.
Step 2
Breathe in through your nose and close your throat to restrict the flow of air. This will be easier to feel as you breathe out, but once you get it you can do it easily.
Step 3
Breathe out through your nose with your throat still closed so that the breath makes a hissing sound as it comes out.
Step 4
Do five breaths with an even tempo of exhale to inhale. Try breathing in and out for two seconds and then work up to five seconds.
Step 5
Do this exercise every day after the basic breathing sequence. Try to extend your exhales to double the time of your inhales. For example, do a five-second inhale followed by a 10-second exhale.
Tips and Warnings
- Breathing exercises are a great way to prepare for meditation. Do your breathing exercises for a few minutes and then simply sit and watch your breath for five to 20 minutes daily. Meditation is relaxing and offers many of the same benefits as breathing exercises.
