Breathing exercises, also known as pranayama in the yogic tradition, are exercises used to control the breath. With consistent practice, breathing exercises can improve the overall function of your body and can even be used to treat problems with the digestive system, which breaks down and distributes nutrients to the body. Consult your healthcare provider before practicing pranayama.
Bellow's Breath
Bellow's breath, also known as bhastrika pranayama, is a seated breathing exercise used to increase your digestive fire. While in a seated position, inhale naturally through your nose. On the exhale, snap your stomach muscles in to create a forceful exhale. Continue this breathing pattern for 30 seconds gradually increasing the pace. Take a short break and repeat this breathing exercise twice. As you perform bellow's breath, only your stomach should be moving. If this is hard to do, place your palm on your stomach throughout the exercise as a guide.
Shining Skull Breath
Shining skull breath, also known as kapalabhati pranayama, is similar to bellow's breath, but it is slightly gentler and requires a brief retention of air. Start in a comfortable seated position and inhale naturally through your nose. On the exhale, contract your stomach muscles to force a full exhale, and then pause for two seconds before inhaling again. Continue this breathing cycle for up to one minute. Take a rest and repeat the exercise twice.
Cleansing the Fire Breath
Cleansing the fire breath, also known as agnisar dhouti, is recommended for digestive tract disorders by author and creator of yoga method "Structural Yoga Therapy," Mukunda Stiles. To perform agnisar dhouti, begin by standing with your feet slightly wider than hip width. Place your hands on your knees bending your upper body slightly forward. Tuck your chin to your chest and start by inhaling fully allowing your stomach to relax and fall forward naturally. On the exhale, bring your stomach muscles straight back. Repeat this exercise six times.
Additional Tips and Considerations
Pranayama should only be practiced under the guidance of an experienced teacher. Breathing exercises may differ depending on the type of yogic tradition you are practicing. For the best and safest results, it is wise to be consistent with your specific school and teacher. Consistent and dedicated practice of pranayama can have intense effects and changes in your body, so having a community and teacher to support your efforts is important.
References
- "Light on Pranayama"; B.K.S. Iyengar; 2006
- "Ayurvedic Yoga Therapy"; Mukunda Stiles; 2007
- "Gray's Anatomy"; Henry Gray; 1901, 1977
