"Breathing in, I calm my body and mind. Breathing out, I smile. Dwelling in the present moment, I know this the only moment." – Thich Nhat Hanh
Breath is our primary life source. It keeps our internal systems healthy and functioning whether we’re running errands, working, or sleeping. It’s something we don’t have to think about. Yet, our body knows how to sustain a perfect equilibrium thanks to the help of our autonomic nervous system. However, as it is controlled almost automatically, stress or anxiety can invite the parasympathetic division to take over our breath and create many issues without realizing it.
Take into account your breath right now. Is your breath rate fast or slow? As you breathe, are you inhaling in through your chest or in through your diaphragm? Is your posture allowing you to inhale in full or shallow breaths? As you continue reading, I would like you to keep all these questions in mind.
Oftentimes, as we experience stress or anxiety, our bodies kick into fight or flight mode. As such, we unknowingly start a habit of shallow breathing or half breathing. Shallow breathing prevents a healthy oxygen supply, so it is essential to be mindful throughout the day and train your body back into a habit of deep belly breathing. The Ayurvedic practice uses many conscious breathing techniques to help you heal the body through a holistic mind-to-body connection. One such approach is called Pranayama, prana meaning “breath, breath of life” and ayama meaning “stretching, extension.”
What is Pranayama?
Pranayama is essentially breathing in a specific sequence to find a connection between your mind, body, and soul. If you’ve ever participated in yoga or meditation, it is similar to techniques you may have already used. There are many exercises in the practice; however, today, we will explore five techniques with which to be familiar.
Kapalabhati (Skull Shining Breath)
Ujjayi (Ocean Breath)
Nadi Shodhana (Alternate Nostril Breathing)
Sitali Breath (Cooling Breath)
Bhastrika (Bellows Breath)
Before you Begin...
Make sure to find a comfortable place to sit.
Watch your posture and allow your spine to stand tall.
Relax your muscles starting from the top of your head down to the soles of your feet.
Close your eyes if you feel comfortable or safe.
Start slowly with a few deep belly breaths.
Maintain a central rhythm through each exercise.
Kapalabhati (Skull Shining Breath)
1. Inhale through your nose and begin to fill your chest and diaphragm as full as possible.
2. Exhale forcefully through your nostrils without straining yourself by pulling your abdomen towards your spine.
3. Allow yourself to inhale passively through your nostril and repeat the forceful exhale.
4. Begin with 20 repetitions. As you begin to master the technique and feel strength in your abdomen, you may feel comfortable increasing to 50 or 100 repetitions.
The Benefits of Kapalabhati
Detoxes the lungs
Clears sinus cavities
Cleanses and improves circulation of blood
Helps with energy and alertness
Helps with memory and focus
Enhances sensory perception
Improves abdominal toning
Ujjayi (Ocean Breath)
1. Inhale through your nose and into your diaphragm.
2. As you exhale, constrict the muscles in the back of your throat so that you make a “Hah” sound. (Try to sound like Darth Vader.)
3. Inhale and exhale continuing to constrict the throat muscles and release the same sound.
4. Repeat this practice for 5-10 cycles or as many cycles as you feel comfortable.
The Benefits of Ujjayi
Improves concentration
Relieves muscle tension
Improves sleep function
Regulates body temperature
Regulates blood pressure
Nadi Shodhana (Alternate Nostril Breathing)
1. Place your right thumb onto your right nostril and press down so that you may only breathe through your left nostril and inhale.
2. Lift your right thumb and press your right ring finger onto your left nostril.
4. Exhale out of your right nostril and hold for a few seconds.
5. Slowly inhale through your right nostril.
6. Place your right thumb back onto your right nostril and release your ring finger.
7. Exhale out through your left nostril and repeat the cycle 5-10 times.
8. The cycle should be as such: breathe in through the left nostril, breathe out through the right nostril, breathe in through the right nostril, breathe out through the left nostril.
The Benefits of Nadi Shodhana
Maintains hormonal balance
Aids with digestion
Improves concentration
Relaxes nervous system
Helps with stress and anxiety management
Helps clear respiratory allergies
Balances right and left-brain function
Sitali Breath (Cooling Breath)
1. Begin by sticking your tongue out of your mouth and forming an “O” shape with your lips.
2. Gently curl your tongue into a “U’ shape or if you are unable to do this, continue to hold the “O” position with your tongue out.
3. Inhale deeply through your tongue into your diaphragm and hold.
4. Draw your tongue inside your mouth, close your lips, and exhale slowly through your nostrils.
5. Stick out your tongue, curl it back into the “U” shape, then repeat the cycle 26 times.
The Benefits of Sitali Breath
Lowers body temperature in case of fever
Aids with digestion
Helps release negative emotions
Helps to reduce nicotine cravings
Performs a full body detox
Strengthens nervous system
Bhastrika (Bellows Breath)
1. Raise your hands to your shoulders and form a loose fist keeping your elbows parallel to your waist.
2. As you inhale through your nose, lift your hands high above your head and open your palms.
3. Exhale forcefully through your nose as you quickly bring your arms back into the closed fist position. The movement of the arms should mirror the force of your exhale.
4. When you become more comfortable, begin using your body movements to reflect your breaths. With each inhale, tilt your body forward and open your chest. With each exhalation, tilt your body backward and allow your chest to cave in.
5. This practice is all about using kinetic energy alongside the breath, so incorporate whatever movements feel comfortable to you as you repeat for 5-10 cycles.
The Benefits of Bhastrika
Burns out toxins
Detoxes the lungs
Strengthens heart and lungs
Clears sinus cavities
Tones digestive system
Helps with circulation
What to Take Away
Whether you take two minutes or a couple of hours out of your day to practice these breathing exercises, your body will thank you. It all begins with simple practices that help you become more mindful. As you continue your journey, you’ll notice yourself becoming a breathwork master. Our breath is life, so why not fill yourself to the fullest and start practicing today.
References
“Bhastrika Pranayama.” Banyan Botanicals, Banyan Botanicals, 21 Oct. 2020, www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/bhastrika-pranayama/.
Butler, Head. “Thich Nhat Hanh (1926 - 2022): 'Breathing in, I Calm My Body. Breathing out, I Smile. Dwelling in the Present Moment, I Know This Is a Wonderful Moment.'.” The Good Men Project, 29 Jan. 2022, goodmenproject.com/featured-content/thich-nhat-hanh-1926-2022-breathing-in-i-calm-my-body-breathing-out-i-smile-dwelling-in-the-present-moment-i-know-this-is-a-wonderful-moment/.
Frothingham, Scott. “Ujjayi Breathing for Relaxation and Relief.” Healthline, Healthline Media, 18 Dec. 2019, www.healthline.com/health/fitness-exercise/ujjayi-breathing#how-to-do-it.
“Kapalabhati Pranayama.” Banyan Botanicals, Banyan Botanicals, 17 Apr. 2020, www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/kapalabhati-pranayama/.
“Nadi Shodhana Pranayama.” Alternate Nostril Breathing Instructions | Nadi Shodhana Pranayama | Banyan Botanicals, Banyan Botanicals, 27 Apr. 2021, www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/nadi-shodhana-pranayama/.
“Sitali Pranayam.” Lotus Yoga Centre, 31 Aug. 2016, www.lotusyogacentre.com/sitali-pranayam/.