Breathing exercises are traditionally known as pranayama in Sanskrit -- Prana meaning breath and yama meaning regulation of. Pranayama also is practiced in yoga, an ancient system of holistic health. Learning to regulate the breath can have many positive effects on the body, but only if done under the guidance of an experienced teacher. Consult with your health care provider before practicing pranayama.
Cleansing
Regular practice of pranayama, or breathing exercises, can have a positive effect on lung functioning. Over time with consistent practice, pranayama also may be effective at cleansing the lungs and other organs in the body. One breathing exercise in particular -- Bhastrika or bellow's breath -- is performed by forcefully extracting air from your body by snapping your stomach muscles in on each exhale. Bhastrika can promote better digestion and detoxification, and also can improve the functioning of the liver, spleen and pancreas.
Calming
One of the most desirable effects breathing exercises can have on the body is a sense of calmness. Breathing exercises can calm the nerves and bring instant relief to anxiety. Relax and Renew Yoga creator Judith Lasater practices a breathing exercise called centering breath to relax the body and mind. Sit or lay in a comfortable position and inhale as deeply as possible, then exhale as deeply as possible. Each time you inhale and exhale, make your breaths deeper and slower. Perform this exercise for up to 15 minutes.
Balancing
Ayurveda, India's traditional medical system, often prescribes breathing exercises. According to ayurvedic medicine, illness only occurs when there is an imbalance in the body. Based on your unique situation, an ayurvedic physician may recommend specific breathing exercises to help you achieve balance. For those who are experiencing too much fire energy, or excessive heat in the body, known as pitta in ayurveda, Sitali, or cooling breath, is recommended. This breathing exercise can also be helpful during summer season or anytime you are feeling overheated. Consult with an ayurvedic practitioner to determine what breathing exercises you need.
Cautions and Considerations
For maximum benefits, practice pranayama in the morning for 15 minutes each day. Choose a quiet place and empty your bowels and bladder before beginning. Yoga master B.K.S. Iyengar warns that you may harm yourself if you practice pranayama too hastily or forcefully. Iyengar also recommends practicing all pranayama under the guidance of an experienced teacher.
References
- "Light on Pranayama"; B.K.S. Iyengar, 2006
- "Yoga, the Path to Holistic Health"; B.K.S. Iyengar, 2001
- "Ayurvedic Yoga Therapy"; Mukunda Stiles, 2007
- "Relax and Renew"; Judith Lasater, Ph.D., P.T., 1995
