There are many ways to practice yoga. Traditionally, the physical practice of yoga asanas, or postures, were designed to remove physical tension so you could sit quietly in meditation for an extended amount of time. Generally, beginners are encouraged to have a physical yoga practice of at least three months before breath work and meditation. There are many techniques for pranayama, which means "breath control."
Reduce Stress with Meditation
The tradition of yoga emphasizes the importance of practicing meditation regularly, however briefly, to reap its benefits on the parasympathetic nervous system to override the more reactive sympathetic nervous system. The difference is between allowing mental stress and tension to restrict your breathing to using your breathing as a tool for stress management. The sympathetic nervous system governs the activity of the internal organs and can be prompted to rev up the "fight or flight response," thereby activating large muscles to action. The parasympathetic nervous system governs heart rate and digestion and can be trained to bring the body into a relaxation response. Setting aside five to 10 minutes to quietly sit with eyes closed without external distractions from TV, phones or the computer can help the body move into this parasympathetic functioning to reduce overall stress.
Practice Slow Rhythmic Breathing
Nearly all beginning meditation techniques start by comfortably sitting with a straight spine either while seated in a chair or on the floor. A beginner could start with a simple breathing exercise that leads to a short sitting meditation. Sitting tall, close the eyes and place one palm on the center of the chest and the other palm on the lower belly. Inhale through the nose, bringing the breath to the top hand until it lifts with your breath. While keeping the hand lifted with your breath, exhale to the bottom hand, feeling it sink slightly. Do three to five rounds of breathing. Lower your palms onto the tops of the thighs, while keeping your eyes closed for a few moments.
Alternate Nostril Breathing
Alternate nostril breathing, or nadi shodhana is considered a balancing pranayama that is neither heating or cooling, as other types of breath work can be. Sit tall and close off the right nostril with your right thumb, inhale softly through the left nostril for three counts and then pause. Close off the left nostril with the ring and pinky fingers of your right hand as you lift your right thumb off the right nostril and exhale through the right nostril. Keeping the left side closed, inhale through the right side, pausing before closing off the right side and exhaling through the left. Start with three to five rounds. Finish by breathing normally through both nostrils.
Three-Part Breathing
Three-part breath, or viloma breathing, is a well-known pranayama used during sitting meditation. It is best done after the above inhalation-exhalation breathing exercise is practiced for at least three to four times a week for a month.
Viloma is done sitting with a straight back and eyes closed. Inhale to one-third of your maximum capacity to the level of the middle of your belly and pause. Inhale again to the level of the chest, expanding to the side body and back of the lungs and pause. Inhale once more to the top of the sternum and pause. Without strain, exhale in the same staggered fashion in reverse: from the sternum to the chest and then from the chest to the lower belly. Take several normal breaths.
Designing a Breathing and Meditation Practice
While yoga asana, pranayama and meditation is best learned with a certified yoga teacher, you can start with a simple home practice before taking classes with a teacher. Start by doing the exercise with the palms on the chest and belly. Then, sit for 10 to 15 minutes breathing slowly and rhythmically as if your palms were still on your chest and belly. At the end, slowly open your eyes and rest for two minutes before returning to your day's activities. After practicing this way for at least three times a week, consider doing alternate nostril breathing, or three-part, viloma breathing. If you experience any discomfort, return to a natural pattern of inhaling and exhaling through the nose with the mouth closed.
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