How many times has someone told you breathing will help to calm you down? “Just take a deep breath,” they’ll say, or “try to focus on being present.” We’ve all heard that breathing can help you cope with anxiety and stress, but it’s easier said than done. It’s important to find the right breathing technique or Pranayama exercise that works for you and allows you to relax. And like with any new practice, it takes time and a concentrated effort before it becomes part of your regular routine. If you’re new to Pranayama and looking to explore what technique might be best for you, try the three exercises below. Observe your body and how you feel afterwards, and let us know what worked for you in the comments below!
Anuloma Viloma: Alternate Nostril Breathing
Anuloma Viloma, also known as Alternate Nostril Breathing, is known to calm the body and mind, reduce stress, bring balance to your body and aid in a good night’s sleep. It’s often the first practice of pranayama that people learn.
Start by finding a comfortable seated position. Sit tall and seal your lips. Curl your right index and middle fingers into the palm of your hand, and close your right nostril with your thumb. Inhale through your left nostril, imagining your breath traveling up through the left side of your body. Pause for a moment. Then use the ring and pinky fingers on your right hand to close your left nostril as you exhale your breath through your right nostril, imagining your breath moving down through your body. After completing the exhale, pause for a moment. Keeping your left nostril closed, inhale through your right nostril, imagining your breath filling up the right side of your body. Pause, then close your right nostril with your thumb, open your left nostril and slowly exhale.
This completes one round of Anuloma Viloma. Repeat this process five to ten times and notice how your body feels. As a guide, start by inhaling for four counts, pausing for five counts and exhaling for four counts.
Kapalbhati: Skull Shining Breath
Kapalbhati, or Skull Shining Breath or Breath of Fire, is known to build heat in the body and is a great warm-up to other pranayama exercises or even a yoga practice. It is a detoxifying breathing exercise that helps to clear the energy channels throughout your body, and can help when you’re feeling congested or bloated.
Find a comfortable seated position and sit tall. Imagine mimicking a dog panting through short, forceful exhales and short, natural inhales that serve as responses to the exhales. You’re going to replicate this type of breathing with your lips sealed and through your nose. Inhale through your nose and exhale forcefully, pulling your navel in toward your spine. With each brief inhale and exhale through your nose, you should see your navel softening and tightening. You may find it helpful to place your hand on your lower belly to feel the contraction and softening of your muscles as your forcefully exhale and naturally inhale.
Repeat this process 10-20 times, with one full cycle taking place every second or two. If you find yourself winded, stop, rest and try again. Your stamina will increase the more you practice. Avoid this practice if you have a full stomach, are pregnant, suffer from heart conditions or high blood pressure or are menstruating.
Ujjayi: Victorious Breath
Ujjayi breath, or what many refer to as victorious breath, is one you may have heard before if you practice at Bright Heart. This breath is often used when practicing asana (poses) as a way to expand the lungs, calm the mind and build heat in the body. The ocean sound you make when practicing ujjayi pranayama makes it a great exercise to do to help you connect your movements to the sound of your breath.
This breathing exercise can be done seated or lying on your back. Imagine you are fogging up a mirror on a cold day, by constricting your throat and exhaling through your mouth. Now seal your lips. Take a deep inhale through your nose and pause for a moment. Then constrict your throat as you exhale deeply, mimicking the sound of the ocean.
Start by practicing for five minutes, and work your way up to as long as you’d like. Explore what this feels like seated, lying down and with asana and determine what works best for you. When finished, return to your normal breath and consider lying down in Shavasana for two to three minutes to complete your practice.
Practice your Ujjayi breath with us in one of our classes. Click here to find a class that works for your schedule!