Yogic breathing is called pranayama, or Sanskrit meaning "breath control." Traditionally, your teacher or guru would lead you through physical postures or asanas and later teach you the more advanced practice of pranayama. Yogis believe that a regular pranayama practice contributes to physical health and a prelude to meditation. Abdominal breathing is any kind of breathing where the main inhalations and exhalations are felt in the belly. You can learn different types of pranayama techniques to help reduce stress.
Breath Awareness
Stress is the No. 1 reason people complain of chest pain or difficulty concentrating at work or school or sleeping. Stress management is the most common reason people find yoga and pranayama. Practice a very simple breathing exercise to experience what breath control feels like. Sit straight and place on palm on the lowest party of your belly and the other on the sternum, in the center of the collarbones. Inhale through the nose and bring your breath to the top hand. Keep it lifted with your breath as you exhale through the nose and feel your bottom hand drop with the bottom of the exhale. Do three to five rounds. This can help bring more oxygen into the lungs and expel toxins.
Nadi Shodhana: Alternate Nostril Breathing
Alternate nostril breathing or nadi shodhana is one of the first types of pranayama taught as it is accessible for most people and can be practiced at any time of day or night. Nadis are energy pathways throughout the body that yogis believe can be cleared and "purified" through pranayama practice. Sit tall and, closing the eyes, inhale through your left nostril while placing your thumb over your right nostril; then put your ring finger over your left nostril and exhale through your right nostril. Reverse the process and repeat for three to five rounds. Sit quietly for several normal breaths, inhaling and exhaling through both nostrils.
Kalabhati: "Skull-Shining" Pranayama
If you are a coffee drinker, consider doing this "activating" pranayama one afternoon instead of having that 3 o'clock caffeine or sugar fix. Sit tall and inhale through the nose, exhaling until you feel your lower belly draw in. Do three times more comfortably. Next, inhale through the nose and holding your breath without strain, exhale by sharply drawing the belly button in toward the spine, three to five times. Pause briefly and exhale through the nose slowly. Do once more. Rest by breathing normally through the nose, mouth closed. This is a simplified version of kalabhati, or "skull-shining breath." Do not practice while you are pregnant or are on menstrual cycle.
Anulom Pranayama: "Three-Part" Breathing
Three-part breath or anulom pranayama is a more advanced breathing technique that is appropriate if you are able to do the other breathing exercises. Sitting tall, place one hand on the lower belly and the other on the top of the chest. Inhale through the nose so that you feel your breath filling the lower belly, pause. Inhale to the mid-belly, pause. Inhale to the top hand, pause for a moment. Exhale to the mid-belly, feeling your lungs slowly "deflate," and continue to exhale to the bottom hand. Pause briefly before doing three to five more times. Rest by breathing normally through the nose and mouth closed. Three-part breathing is often done before a sitting meditation.
