Deep breathing techniques are one of the most effective ways to calm your mind and to put your entire body into harmony. Breath control is often referred to as Pranayama in the yoga world. It is an essential component of yoga that promotes physical and mental well-being. ‘Prana’ means life energy in Sanskrit, and ‘Yama’ means control. Pranayama is the practise of breathing techniques in various patterns.
While we are all familiar with Alternate Nostril Breathing (Anulom Vilom), certified yoga instructor Shynee Narang just drew attention to other forms of breathing techniques (Pranayama) via her social media page. These, according to the professional, are everyday vital breathing techniques that are appropriate for all body types.
Use these breathing exercises to enhance overall well-being:
You can learn to create harmony in your body by developing the skill of controlling your breath. Some of the fundamental daily breathing techniques (Pranayama) are:
Alternate Nostril Breathing (Anulom Vilom Pranayama)
Alternate Nostril Breathing (Anulom Vilom Pranayama ) enhances concentration, control, and patience. Additionally, it provides relief from problems like stress and anxiety.
How do you perform Alternate Nostril Breathing (Anulom Vilom Pranayama )?
• Fold the right hand’s middle and index fingers in the direction of your palm. Put your ring finger on the left nostril and your thumb on the right.
• Once your lungs are full, squeeze your right nostril shut with your thumb and take a deep breath through your left nostril. Take your thumb back and use your ring finger to firmly seal your left nostril.
• Take a deep breath out through your right nostril.
• Now try it the other way, inhaling through your right nostril and exhaling through your left.
• One round is finished with a left-sided exhalation.
• Perform as many reps as possible.
Cobra breathing (Ujjayi Pranayama)
Cobra breathing (Ujjayi Pranayama) enhances psychic sensitivity while calming the nervous system and mind. In addition to lowering blood pressure and heart rate, it aids those who suffer from insomnia.
How is Ujjayi Pranayama performed?
• Begin by closing your mouth to tighten the glottis, which is the throat.
• After exhaling, begin inhaling slowly in sync with one continuous, uninterrupted inspiration.
• Next, allow the air to pass through your tightened throat, creating a sound similar to friction.
• Continue inhaling until your chest feels filled to the brim.
• Hold the air you just breathed in for a few seconds.
• Exhale now naturally and slowly, avoiding jerky or hasty movements.
Bee breath (Bharamri Pranayama)
Through releasing cerebral tension, this type of breathing technique reduces blood pressure, improves sleep quality, and calms the nerves in addition to treating stress.
How is Bee breath (Bharamri Pranayama) performed?
• To begin, close your mouth and leave a small gap between your teeth.
• Use your fingers to close your eyes and your thumbs to cover your ear.
• Make an om-like sound while exhaling through the nose to produce a humming sound.
• Do this 8–10 times, then take a break.
How to effectively perform breathing exercises
To increase the effectiveness of your regular Pranayama, follow these straightforward guidelines.
• Always choose a sitting position that is comfortable for you (you can add some padding beneath your hips if necessary).
• Keep your eyes closed, your neck and spine in a straight position.
• Maintain a clean nose (try Jal neti) and relax your facial muscles.
• Remain present-focused and mindful while avoiding all outside-the-moment decluttering.
• Breaths in and out should be rhythmic, long, uninterrupted, and free of jerks.