Hatha yoga can involve any of the physical postures and asanas of yoga. Hatha yoga uses various forms of breath work in order to connect the mind with the body and to promote the positive flow of energy. Breathing techniques in yoga are also referred to as pranayama. Pranayama helps to increase awareness and cultivates mindfulness.
Deep Breathing
This basic deep breathing technique is the one most frequently used by beginners because it is a simple, natural way to breathe. In this method of breathing, you simply cultivate an awareness of your breath, focusing on abdominal breathing. You can try this technique even if you're sitting in an office chair. Place your hands on your abdomen and close your eyes. Inhale and feel your belly rise beneath your hands. Pause, then exhale all of the air out of your belly, then your chest. Try to lengthen your inhalations and exhalations. Breathe like this for several minutes.
Alternate Nostril Breathing
Alternate nostril breathing, also known as anuloma viloma, is another yogic breathing technique. It is slightly more advanced than the deep breathing exercise. This breathing method helps to restore balance and the natural flow of energy in your body. Sit in a comfortable, crossed-legged position. Practice deep breathing for a few minutes. Bring your right hand to your nose, and close your right nostril with your thumb. Slowly inhale and exhale through your left nostril. Pause, and open your right nostril while you close your left nostril with the middle finger of your right hand. Inhale and exhale through your right nostril. Continue to breath through alternate nostrils for approximately 10 breaths.
Skull Brightener Breath
The skull brightener breath technique, also known as kapalabhati pranayama, helps to relax the mind and detoxify the body. To perform this technique, sit in a cross-legged position. Place your hands on your abdomen. Alternate short, forceful exhalations with long, deliberate inhalations. Contract your abdomen when you exhale, then quickly release to allow the inhalation to flow in naturally. Repeat this cycle 10 times.
Breath of Fire
The breath of fire is one of the most difficult hatha yoga breathing techniques to perform. In this method, you breathe in and out through your nostrils as rapidly as you can, while simultaneously pulling your abdomen in and out. Pull your abdomen in as you exhale and in as you inhale. You should be making audible breathing sounds while you practice this technique. Start by practicing this method for one minute and then alternating with deep breathing. Over time, you will be able to increase the duration of the breath of fire to five minutes or more.
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