Breathing exercises, also known as pranayama in the yogic tradition, teach you to control your breath. Regular practice of breathing exercises can reduce your stress, improve your sleep and relax your internal and external organs. Consult with your health care provider before practicing pranayama.
Conquest of Energy Breath
Conquest of Energy Breath, also known as Ujjayi Pranayama in Sanskrit, helps loosen and relax the lungs, making them open and ready for deep breathing. To perform Ujjayi Pranayama, start by sitting or lying down comfortably. Inhale and exhale naturally, putting all your attention on your breath. Each time you take a breath, make it deeper. Relax your throat and allow your breaths to become audible. Practice this breathing exercise for three minutes daily.
Bellow's Breath
To perform Bellow's Breath, or Bhastrika Pranayama, start in a comfortable seated position. Inhale naturally through your nose and on the exhale, snap your stomach muscles in forcefully. Keep the rest of your body still, only the stomach should be moving. Continue breathing this way for 30 seconds, gradually increasing the pace. According to yoga master B.K.S. Iyengar, Bellow's Breath relaxes the digestive organs.
Shining Skull Breath
Shining Skull Breath, or Kapalabhati Pranayama, can help relax the liver, spleen and pancreas. To perform this exercise, start in a seated position. Inhale slowly through your nose, then exhale quickly forcing all of the air out. Now pause for two seconds and inhale slowly again then repeat the forceful exhale. Continue this breathing pattern for three minutes.
Whole Body Breath
To perform Whole Body Breath, start by lying on your back. Allow your legs and arms to fall out naturally to each side and close your eyes. Take a deep inhale, imagining your whole body is breathing. Now fully exhale, allowing your entire body to relax into the floor. Continue this breathing exercise for up to five minutes. Whole Body Breath feels like a massage for your internal organs, fully relaxing them.
References
- "Light on Pranayama"; B.K.S. Iyengar; 2006
- "Yoga Journal"; Breathing for Relaxation; Claudia Cummins;
