Breathing exercises have been traditionally practiced in yoga, an ancient system of holistic health, for more than 5,000 years. Often referred to as pranayama, the Sanskrit term for breathing exercises, yogis claim regular practice can bring physical health and mental clarity. Some breathing exercises should always be performed while seated to achieve the highest benefits and for safety reasons. Consult with your health-care provider before practicing pranayama.
Bellow's Breath
Bellow's breath, also known as Bhastrika pranayama, is a breathing exercise best performed while seated. Start by inhaling naturally through your nose and on the exhale, open your mouth and snap your stomach muscles in, forcing a full exhale. Repeat this breathing pattern for 30 seconds, gradually increasing the speed. During this breath, only your stomach should be moving, so place your palm on your stomach if needed to remind you to do so. According to yoga master B.K.S. Iyengar, this breathing exercise can help improve digestion.
Cooling Breath
Cooling breath is a simple breathing exercise that acts as a natural air conditioner for your body. While seated comfortably, stick your tongue out of your mouth and curl up the edges, creating a circular shape with your tongue. Inhale through the circle in your tongue as deeply as possible, then bring the tongue back into your mouth, close your mouth and exhale through your nostrils. Repeat this breath at least nine times to feel the effects.
Alternate Nostril Breathing
Alternate nostril breathing is an exercise that requires some extra focus, so it is best performed while seated. When comfortable, place the thumb and middle finger of your right hand on the outside of your nostrils. Close your left nostril with your middle finger and inhale through your right nostril. Close your right nostril with your thumb and open your left nostril to exhale. Now inhale through the left nostril, close it again and exhale through the right. Continue this breathing pattern for five minutes.
Bumblebee Breath
Bumblebee breath is a breathing exercise used to treat insomnia in yoga, so it is best to practice this pranayama right before bedtime. While seated, lift your palms up in front of your face. Close your ears with your thumbs, your eyes with your index and middle fingers, place your ring fingers on the nostrils and your small fingers under your nostrils. Close the mouth and inhale deeply. On the exhale, make a humming sound as you exhale through the nose. Practice at least nine rounds of this breath and then go to sleep.
References
- "Yoga Journal"; Breathing Lessons; Tony Briggs
- "Yoga, the Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Light on Pranayama"; B.K.S. Iyengar; 2006
