In Sanskrit breathing is called pranayama. I found that pranayama is one of the main essences while doing yoga. Among many breathing techniques in yoga, I am currently practicing three types of BREATHING while doing my daily yoga:

Ujjayi Pranayama to Energize: This breathing technique is also known as ocean or victorious breathing where you do deep inhale and exhale. You are hissing in and out for this breathing technique. Here is a simple step that you can practice on your own:

  • Sit erect with neck and shoulder relaxed.
  • Inhale deeply through the nose and slowly exhale through your mouth, constricting your throat, making an AH sound.
  • Once you are comfortable, close the mouth as you exhale and make the same sound.

Kapalbhatti Pranayama (Skull-cleansing breath): Kapal = forehead; bhati = shining; pranayama = breathing technique. This breathing or pranayama is great for cleansing but it can be challenging if you are new to it. I am slowly practicing this breathing in the morning. It has a lot of great benefits for you. For more details, you can visit the link which guides you through techniques and also emphasizes its benefits.

Techniques of practicing Kapalbhatti Pranayama:

  • Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.
  • Take a deep breath in.
  • As you exhale, pull your stomach. Pull your navel in the back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
  • As you relax the navel and abdomen, the breath flows into your lungs automatically.
  • Take 20 such breaths to complete one round of Kapal Bhati Pranayama.
  • After completing the round, relax with your eyes closed and observe the sensations in your body.
  • Do two more rounds of Kapal Bhati Pranayama

Anulom Vilom Breathing:  This is also known as nostril breathing which is a controlled breathing technique in yoga. It has many benefits for you. I found it was best to practice the first thing in the morning since you are supposed to practice on an empty stomach or you can also practice during the day preferably 4 hours after you have eaten.

How to practice anulom vilom pranayama:

  • Choose a meditation sitting pose and keep your spine, and neck straight with your eyes closed.
  • Be in the present moment
  • Start with your outer wrists resting on your knees
  • Using your right hand, fold your middle and index fingers toward your palm
  • Place your thumb on your right nostril and your ring finger on the left nostril.
  • Close your right nostril with your thumb and inhale through your left nostril, slowly and deeply until your lungs are full. Stay focus on your breathing.
  • Next, release your thumb and close your left nostril with your ring finger and exhale slowly through the right nostril.
  • Now do it in reverse, this time inhaling through the right nostril and exhaling through the left.

 

Credits: Photo by Fabian Moller on Unsplash