Breathing exercises, also known as pranayama in Sanskrit, have been practiced in ancient holistic healing methods, such as yoga and ayurveda, for more than 5,000 years. Breathing exercises are used to cure and relieve ailments from digestive problems to mood swings. While pranayama may help you feel better, it is best to discuss health issues with your doctor for professional diagnosis and treatment advice.
Relieve Anxiety
One breathing exercise often used to reduce anxiety is called buzzing breath. While in a comfortable seated position, close your eyes and inhale naturally through your nose. On the exhale, keep your mouth closed and exhale through the nostrils as you make the sound of the letter M. The humming sound should sound similar to that of a buzzing bee. Dr. Timothy McCall, medical editor for "Yoga Journal" magazine, explains that this breathing exercise can help blunt negative symptoms of anxiety.
Reduce Stress
A breathing exercise known as centering breath can help ease the stress of a tough day at work, for example. While lying down on your back, inhale and exhale naturally a few times. On the next breath, inhale as deeply as possible, then exhale as deeply as possible. Return to normal breathing for a few moments. Continue this breathing cycle for at least five minutes, focusing on releasing stress with every exhale.
Combat Depression
To combat depression and boost your self confidence, try a breathing exercise called conquest of energy, recommended by yoga master B.K.S. Iyengar. Start by lying face up with your shoulder blades on a yoga block in the lowest position and your head on a block in a medium position. Relax your arms naturally out to each side and stretch your legs out in front of you. Inhale and exhale naturally for a few breaths. Inhale deeply, fully expanding your chest. On the exhale, keep your chest lifted while you push the air from the stomach and lungs first, allowing the chest to fall last. Repeat this exercise for up to 20 cycles.
Promote Exhilaration
Bhastrika pranayama, also known as bellows breath, can lift your mood by giving you an overall feeling of exhilaration, Iyengar writes. While in a seated position, inhale naturally through your nose. On the exhale, open your mouth and forcefully exhale while snapping your stomach muscles in. Repeat this breathing pattern for up to 30 seconds, gradually increasing the pace.
References
- "Yoga Journal" magazine; Buzz Away the Buzzing Mind; Rachel Brahinsky
- "Yoga, the Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Light on Pranayama"; B.K.S. Iyengar; 2006
- "Relax and Renew"; Judith Lasater, Ph.D., P.T.; 1995
