Yoga teaches you breath awareness. The benefits of breathing exercises include optimizing the flow of oxygen-enriched blood and, according to the National Institutes of Health, improving your mood, expanding the lungs and relieving stress, anxiety, depression and insomnia. To do any of the yoga breathing exercises, sit in a comfortable seat -- either with crossed legs in Easy Pose or by kneeling and then sitting back on your heels in Thunderbolt Pose -- and gently close your eyes.
Diaphragmatic Breathing
According to a 2000 study published in "Progress in Brain Research," many people breathe more with their chest muscles than with the diaphragm. To find out if you properly use your diaphragm, place one hand above your navel and see if it moves outward when you inhale. Then, place your hands on the sides of your ribs to see if they expand outward when you inhale. Practice taking deep, slow and comfortable breaths.
Alternate-Nostril Breathing
Nadi Shodhana, or alternate-nostril breathing, helps you balance your body and brain. On your right hand, use either your ring finger or your thumb to close one nostril and breathe through the other. According to Doug Keller, author of "Refining the Breath," begin by exhaling then inhaling through your left nostril to cool down, or by exhaling then inhaling through the right nostril to energize. Then, exhale and inhale through the opposite nostril and continue through as many as 10 full cycles. To finish, inhale through your nostril on the side you started and exhale through both nostrils. Return to your natural breathing.
Bee Breath
The vibration of brahmari, or bee breath, soothes your body and mind and alleviates stress, anxiety, depression and anger. Bee breath gets its name from the humming sound you make as you exhale. This sound's vibration and your longer exhale "maintains a healthy level of carbon dioxide in the blood, which helps you relax," says Dr. Timothy McCall, author of "Yoga as Medicine: The Yogic Prescription for Health and Healing."
Cooling Breath
A great way to cool down when you're feeling overheated is with sitali, or cooling breath, also known as "nature's air-conditioning system." For this breath, you stick out your tongue and curl up the sides to create a "straw." Notice the cool air that you inhale. Then, close your mouth and exhale through your nostrils. Continue for 30 seconds to one minute.
Considerations
The best way to learn yoga breathing exercises is with a professional yoga teacher. Be sure and inform your teacher if you have any health issues, including pregnancy, before practicing.
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