Yoga practitioners use various breathing techniques as part of a well-rounded yoga practice, which involves a balance of physical, mental and breathing exercises. Yogic breathing techniques, or pranayama, serve as self-transformation tool, a form of meditation and a means for mental focus and stress relief. Sanskrit texts contain over 100 breathing practices, which serve various purposes such as building endurance and aiding meditation.
Step 1
Begin by practicing a gentle form of Iyengar-style pranayama breathing, also referred to as samavrtti. Find a comfortable position, such as corpse pose, close your eyes, and simply bring awareness to your breath for a few minutes. Then slowly exhale, letting all the air out of your lungs, and count on the exhalation. Pause briefly at the bottom of the breath, and then inhale for the same length of time as your exhalation. Samavrtti breathing aims to even out your breathing pattern to create a slower breathing rhythm.
Step 2
Try ujjayi breathing, a common yoga breathing technique often referred to as victorious breath or ocean breath, which consists of deep diaphragmatic breathing. Generally practiced simultaneously with yoga postures, ujjayi breath work involves deep inhalation and exhalation through your nose. To practice ujjayi, narrow your throat as you breathe deeply from your diaphragm, not your chest, creating a rushing sound. Try using ujjayi as a tool for relaxation and rejuvenation, in an unhurried and smooth manner.
Step 3
Continue your yogic breathing techniques by trying alternate nostril breathing, or nadisodhana pranayama. Begin by closing your right nostril with your thumb and inhale through your left nostril for a count of four. At the top of the breath, close your left nostril with two fingers and release your right nostril. Slowly exhale through your right nostril for a four-count, and repeat four or five times.
Step 4
Conclude your yogic breathing regimen with bhramari pranayama, or the bumble bee breathing technique. Deeply inhale and allow your lungs to fill with air, keeping your head straight and your mouth closed. Pause briefly at the top of the breath, and then slowly exhale through your nose, making a humming sound that resonates in your head and resembles the sound of a bumble bee. Repeat the pattern three to five times.
Tips and Warnings
- Try practicing a calming breathing exercise at various intervals throughout the day to assist mental focus and lower your stress level. Incorporate yogic techniques into your weekly routine at least three times a week, for 60 to 90 minutes at a time and perform your breath work in a comfortable setting, devoid of distractions.
Things You'll Need
- Comfortable seating
