Breathing Techniques forum: Yoga Breathing
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| Breathing Techniques Generally speaking most of us are use to breathing in a shallow manner. Proper breathing during yoga practice is an important aspect of keeping the muscles oxygenated, and for moving in and out of poses. It will also help you to move deeper into poses. The proper Yoga Breath is to expand the lungs and stomach when breathing in and to allow the stomach and lungs to deflate (gently pull in) when exhaling. When doing yoga poses or movements you should inhale when you are lengthening or opening the body. When you are closing, folding, or relaxing the body you should be exhaling. Try to keep this in mind during your yoga practice; it will become more natural to you as you do it. Work regularly to improve your breathing habits for the full benefit. There is a lot more to breathing technique then using it during yoga practice. Different techniques offer a variety of benefits to your health and well-being, here are a few: revitalize the body and mind, aid meditation, clear your sinus, improve your complexion, and keep you healthier in general. When practicing different breathing techniques make sure if at any time you start to feel dizzy, light headed or uncomfortable, that you return to normal breathing for a few breaths and then go back to the breathing technique. You may also want to decrease the number of breaths until you are more comfortable with the technique. Click on a breath technique to go to it: Sipping Breath ** Alternate Nostril Breath ** Complete Breath ** Breath of Fire ** Stimulating Breath ** 4-7-8 Breath or Relaxing Breath ** Fanning the Fire Please bring your comments and questions to this thread: Comments and Questions Thank you! |
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| Sipping Breath This breath relieves tension, purifies the respiratory system by getting rid of stale air in your lungs, and improves concentration. Prepare by sitting comfortably and inhale and lengthen the body, exhale and allow the shoulders to relax down while maintaining the length in your spine. When you are ready take your next breath slowly sipping in air (as though you are using a straw) completely filling the lungs and expanding the stomach. Hold the breath and "sip" in two additional breaths. Hold the breath for a few seconds, then slowly and completely exhale all the air from your lungs with your lips in the same position as "sipping". When your lungs are empty force out two more "sips" of air. Do this 5 times hint: Return to normal breathing before standing up after this pose. |
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| Alternate Nostril Breath This breath can help relieve sinus discomfort and is said to balance the energy of the body. Regular practice recommended for prevention and relief of cold symptoms. Prepare by sitting comfortably and inhale and lengthen the body, exhale and allow the shoulders to relax down while maintaining the length in your spine. Place the thumb from your right hand on your right nostril and inhale slowly through your left nostril. Hold the breath and place your inner finger on the left nostril - take your thumb off the right nostril and slowly exhale your breath through the right nostril. Do this 5 times, as you become comfortable with this exercise you can increase the number of times you do it - up to twenty. Then alternate to your left hand. Place your thumb from your left hand on your left nostril and inhale slowly through your right nostril. Hold the breath and place your inner finger on the right nostril - remove your thumb from your left nostril and slowly exhale your breath through the left nostril. Do this 5 times. hint: When you are done return to normal breathing before standing up.  |
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| Complete Breath This breathing technique relaxes the body, relieves tension and calms emotions, purifies the respiratory system by completely expelling the air in lungs and preparing the lungs to fully fill with fresh air. Sit comfortably on the edge of a folded blanket for good posture. Inhale and lengthen the spine upward. Exhale and allow the shoulders to relax down while maintaining the length in the spine. Start the Complete Breath by slowly and fully inhaling - allowing the stomach and chest to expand. Hold the breath 3 to 5 counts - then slowly exhale. Exhale all of the air out of the lungs allowing the stomach to pull comfortably inward and the chest to relax - do not breath 3 to 5 counts. Then start the breath over again on your next inhale. Return to normal breathing for at least 5 counts before standing up again - or do child pose with normal breathing for a few breaths. |
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| Breath of Fire This breathing technique will warm the body and increase oxygen in your entire body. Some people practice this breath on a daily basis and say it prevents colds. As a regular practice it is also said to improve concentration, alertness, and, in a meditative state is said to provide an overall sense of well being. Sit comfortably and inhale through your nose until you can not take in any more air - allow the stomach and chest to expand. Then - sharply pull in your abdomen, contracting the diaphragm muscle located under your ribs, and force the air through your nose. Repeat these contractions up to 20 times. You can expand this practice to doing 3 sets of 20 but breath normally in between sets. When you are done make sure to return to normal breathing before standing up. hint: This breathing technique can be done gently or forcefully - if you become dizzy back off either/or both number of breaths and the force. |
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| Stimulating Breath benefits: When done properly this breath can increase energy and alertness/heightened awareness. Start in a relaxed seated position either on the floor or in a chair. Keep your mouth closed but relaxed. You will be inhaling and exhaling rapidly through your nose. Your inhales and exhales should be as short as possible and both of the same duration. A breath in and out is one cycle, 3 cycles in a second is the goal. Your breath in and out should be noisy, your diaphragm and shoulders should move up with each inhale and down with each exhale. When beginning this breath - breathe this way for 5 seconds and then take a normal breath, then another 5 seconds and a normal breath, then another 5 seconds and then a normal breath. Work up your breathing in subsequent practices up to 10 seconds and then 15. The goal is to work up to 1 minute. With any new breathing exercise you should pace yourself as needed to become acclimated to the technique. Lightheadedness or dizziness are signs to back off in speed and/or duration. hint: Learn and get comfortable with this breath, and then use it when you need an energy boost (maybe instead of reaching for a soft drink, coffee, or chocolate?). |
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| 4-7-8 Breath or Relaxing Breath Benefits: This exercise is said to be a natural tranquilizer for the nervous system. It may be subtle when you first try it but with practice the benefits will increase. Do at least twice a day. It is suggested that for the first month you only do four breaths. Later, if you wish, you can extend it to eight breaths. Sit comfortably on your yoga mat making sure that your spine is straight and your shoulders are relaxed down. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth. Keep your tongue in this position the entire exercise. Exhale completely through your mouth, around the tongue, making a whoosh sound. Gently close your mouth and inhale quietly through your nose to the count of 4 (count silently). Hold your breath to the count of 7. Exhale completely through your mouth making a whooshing noise (tongue still in place at the roof of the mouth) to the count of 8. This is one breath. Repeat 3 more times. When you count each phase of your breath count at the same speed. When learning the technique you may want to count fast to avoid losing your breath or becoming lightheaded. As you get use to the technique you can slow your counting down, but always keep the ratio of 4-7-8. hint: Use this breath to calm yourself when feeling tense, before becoming upset. Also a useful tool for falling asleep. |
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| Fanning the Fire This breath massages the internal organs in the abdomen and stimulates the digestive system - both actions, while being used with deep breathing, help to increase the metabolism. Stand with feet hip width apart and pointed forward. Place one hand on top of the other over your abdomen. Inhale and feel your abdomen expand. Exhale and feel your abdomen press gently toward your spine. Take another inhale and on the exhale push the hands into the abdomen - forcing the air out. Continue this inhale and "pushing" the palms into your abdomen to force the air out. Do not think about the inhale - it will happen naturally. Practice this breath for 30 seconds. As you get use to this pose allow your breaths to become more rapid and for a longer duration. hint: If you feel dizzy during this breath you can either slow the breath down, or try practicing the breath while seated on the floor. |
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