Breathing exercises have been used for more than 5,000 years in traditions such as yoga, an ancient holistic healing method, and ayurveda, India's traditional medical system. Known as "pranayama" in Sanskrit, breathing exercises can offer many health benefits and relief from ailments like lack of energy or fatigue. Consult with your health care provider before using pranayama for fatigue.
Shining Skull Breath
Shining skull breath, also known as Kapalabhati, is a powerful breathing exercise used in ayurveda to promote heightened energy levels in the body. While seated, place one of your palms on your abdomen. Inhale fully and on the exhale, snap your stomach muscles in to forcefully extract all the air. Repeat for one minute, increasing the pace slowly. Keep in mind that nothing but the stomach should be moving on the exhale.
Conquest of Energy Breath
Conquest of energy breath, also known as Ujjayi pranayama, is a simple breathing technique that may be done while you are sitting or lying down. Relax your throat and inhale as deeply as possible. Then, exhale fully. This breathing technique may create a snoring-type sound in the back of the throat as you go deeper into the breath. As you practice this breath, notice the breath as it fills your abdomen, diaphragm and chest. According to yoga master B.K.S. Iyengar, this breath increases energy in your body by invigorating the nervous system.
Interrupted Breath
Interrupted breath, known as Viloma pranayama, should be performed while seated if the purpose is to increase energy levels. Inhale for two seconds, pause for two seconds, then fully exhale. Inhale again for two seconds, pause for two seconds, inhale deeper for another two seconds, then pause again for another two seconds, then fully exhale. Repeat one more time, adding an additional two-second inhale and hold. Return to normal breathing for a few breaths, then repeat this breathing pattern twice.
Lion's Breath
Lion's breath, also known as Simhasana, should be done in a seated position. Start by inhaling through your nose, and on the exhale, stick your tongue out and forcefully exhale while making a sighing sound. Repeat this pattern for up to 30 seconds. Practicing this breath over time can help your body rid itself of harmful toxins that could be causing fatigue. It is also a good breath to use in times of stress or tension.
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
- "Light on Yoga"; B.K.S. Iyengar; 1976
