Breathing exercises, also known as pranayama, calm the body and the nervous system, making them a practical treatment for many ailments. Pranayama is usually translated to breath, but according to yoga master B.K.S. Iyengar, pranayama is a form of vital energy, permeating the universe at all levels. Before you practice alternative medicine, consult your doctor.
Tuning In Breath
Come to a seated position on a chair. Sit with your spine erect. Breathe normally, but place all your attention on watching your breath. Do not try to control your breath, but watch your breathing cycles. Notice how many seconds you inhale and how many seconds you exhale. Continue for several minutes maintaining a relaxing frame of mind.
Extended Exhalation Breath
Start by sitting in a chair with your posture erect. Place your hands on your stomach and inhale and exhale naturally. Then inhale for four seconds and exhale for five seconds. Repeat for three cycles. Then inhale for four seconds and exhale for six seconds. Repeat for three cycles. Then inhale for four seconds and exhale for seven seconds. Repeat for three cycles. Then inhale for four seconds and exhale for eight seconds. Repeat for three cycles. Gradually return to normal breathing.
Centering Breath
While in a relaxing position, take a long and slow inhalation through your nose. Follow with a long and slow exhalation also through your nose. Return to normal breathing for a few cycles. Repeat the long and slow inhalation and exhalation. Return to normal breathing again for a few cycles. Continue this pattern of breathing for up to 10 cycles.
Viloma Pranayama
Viloma pranayama brings lightness and ease to the body which can be helpful if you're experiencing an upset stomach. Inhale through your nose for two or three seconds and then hold the breath in a calm fashion for two seconds. Fully exhale. Continue with this breathing pattern, filling your lungs more and more each cycle. Complete 10 cycles and return to normal breathing for several minutes.
References
- "Yoga as Medicine"; Timothy McCall, M.D.; 2007
- "Light on Pranayama"; B.K.S. Iyengar, 2006
- "Relax and Renew"; Judith Lasater, PhD., P.T., 1995
