Have you ever noticed how the way you breathe can affect your yoga practice? Breathing correctly can help you to keep focused and calm.
In yoga practices, the techniques of breathing are collectively referred to as Pranayama. These techniques can boost your flexibility and strength, and at the same time bring feelings of ease to both body and mind.
If you practice certain breathing methods that constitute a part of Yoga, your experience will be enhanced, and you may feel closely connected to both your body and mind.
Why Is Breathing Important in Yoga?
Before we jump into the various methods, let’s get to why breathing matters in yoga. In yoga, you’re not only moving your body; you’re also tuning into your breath.
Taking deep, aware breaths helps you chill, stay in the moment, and maintain the right flow in each pose. Breathing right can:
- Lower stress and worry.
- Boost your focus.
- Up your energy.
- Make your lungs and breathing muscles strong.
- Better your stance.
1. Ujjayi Breath (Victorious Breath)
Ujjayi is a big deal in yoga breathing. It’s also known as the “victorious breath.” It makes you feel strong and sharp while you’re doing yoga. This breath is soft and soothing. Yet, it boosts your energy, too.
How to do Ujjayi breath:
- Find a comfy spot to sit or settle into a simple seated pose like Sukhasana (Easy Pose).
- Keep your mouth shut and take a deep breath through your nose.
- When you breathe out, tighten the back of your throat a bit. Make a sound like the sea. It’s like trying to fog up a mirror, but keep it smooth.
- Breathe slowly and steadily. You can do this in any yoga pose.
Benefits:
- Cools down your mind
- More oxygen gets to your body
- Better focus and sharpness
- Makes a calming beat while you practice
Why Yoga is Necessary for Mind and Body
2. Nadi Shodhana (Alternate Nostril Breathing)
Nadi Shodhana, or switching nostril breathing, is a way to balance your body and mind energy. It lets you relax, clear your mind, and cut down on stress.
How to do Nadi Shodhana:
- Sit comfy with legs crossed or in any spot where your back is straight.
- With your right hand, press your right nostril closed with your thumb and take a deep breath in through your left nostril.
- Then, use your ring finger to close your left nostril and open up your right nostril.
- Breathe in through the right side of your nose. Use your thumb to close it off.
- Now, let the air out on the left side.
- That’s one round. Do it more times, keeping your breathing even and calm.
Benefits:
- Lowers stress and worry
- Makes your mind clearer
- Evens out the body’s energy paths
- Helps you chill out
3. Kapalbhati (Skull Shining Breath)
Kapalbhati is a strong way to breathe that cleans your lungs and wakes up your body.
It’s all about quick, hard breaths out and easy breaths in. This breathing is awesome for kicking your energy up and making your mind clear.
How to do Kapalbhati:
- Sit comfy with your back straight
- Breathe in deep, then push the air out fast through your nose, sucking your belly in.
- Chill your belly, let the air come back in on its own..
- Do this 20 to 30 times, breathing in and out fast. Add more rounds when it gets easier.
Benefits:
- Makes the nose and lung paths clear.
- Helps you think better.
- Gives you more energy and sharpness.
- Makes the belly work better.
A Complete Guide About Restorative Yoga.
4. Bhastrika (Bellows Breath)
Bhastrika, or Bellows Breath, pumps more oxygen to you. You breathe in and out quickly and strongly, like a bellows in a forge. It’s good for heating up before yoga or waking up when sleepy.
How to do Bhastrika:
- Sit up straight and comfy.
- Breathe deep through your nose, fill up those lungs.
- Let it out hard through your nose, make ’em empty.
- Keep going fast – in and out, in and out. Just control it.
- After 10-20 times, stop. Breathe like usual.
Benefits:
- Peps you up.
- Clears your head.
- Big lungs.
- Gets your blood moving.
5. Belly Breathing (Diaphragmatic Breathing)
Belly breathing is easy and soothing. It helps you pay attention to your breath and chill out deeply. Super for new folks, it’s simple, and you can do it in any yoga pose.
How to do Belly Breathing:
- Lie down flat or sit nicely with your back straight.
- Put one hand on your belly, the other on your chest.
- Breathe in deep through your nose, let your belly go up as you breathe in.
- Breathe out slowly through your nose, let your belly go down. Keep your chest still. Focus on your belly going up and down with each breath.
Benefits:
- Cuts down stress and worry.
- Makes your lungs stronger.
- Helps you chill out.
- Makes digestion better.
6. Sitali Breath (Cooling Breath)
Sitali breath is a way to cool down that calms your body and mind, great for hot days or tough times. It’s used a lot to ease anger or annoyance and bring calm to your routine.
How to do Sitali Breath:
- Sit up straight, comfy.
- Stick out your tongue, make it tube-like.
- Breathe in deep through your mouth – feel the cool air.
- Close your mouth. Breathe out through your nose.
- Do it over and over.
Benefits:
- Cools you down.
- Less anger, less stress.
- Calms your nerves.
- Makes you peaceful.
Conclusion
Breathing is key in yoga. Learning and using easy breath tricks can make your yoga better, lower stress, and boost your well-being.
No matter if you’re just starting or already a pro, these tricks keep you sharp, chill, and full of energy as you go.
FAQs
1. What’s Pranayama in yoga?
Pranayama is when you control your breath in yoga. It aims to balance your mind and body while you practice.
2. Why is breathing key in yoga?
Good breathing keeps you calm, sharp, and chill. It boosts your stance and energy too.
3. When should I do breathing exercises?
Try them before, while, or after yoga. Early morning often works great for new energy.
4. Can new folks try out breathing ways?
Yep, newbies can dive into easy breathing tricks. Just take it slow and listen to your teacher.
5. Do breathing tricks cut down on stress?
Yeah, deep and slow breaths soothe your mind. They drop stress levels and make you feel chilled out.
Source:
9 Yogic Breathing Practices for Mind-Body Balance and Healing. (n.d.).
Yoga Anytime. (n.d.). Yoga Breathing 101: Beginner Tips and Practices | Yoga anytime.
Cronkleton, E. (2024, May 17). 10 breathing exercises to try when you’re feeling stressed. Healthline.
