Breath and life… when we enter this world we take our first breath, and when we leave this world, we take our last. Breathing seems like it is the most natural bodily function, as we don’t have to think about breathing, every second of every day. However, breath controls so much more in our life than we are aware of. Pranayama. In Sanskrit, Prana translates to “vital life force” and Yama translates to “gain control”. In yoga, breath is associated with Prana, and many ancient breath techniques were born which involve learning how to control your breath with different styles and lengths. When we learn more about the art of breathing, we may be able to take more control of our lives, and not just save our peace for the yoga mat.
Pranayama techniques are a staple part of any yoga practice, however, they can also be used at any time - when you wake up, sitting at your desk at work, meditating, feeling stressed or overwhelmed, or even just as another step in your bedtime routine. According to peer-reviewed research from the US National Library of Medicine, utilizing breathing techniques has fantastic positive health benefits. For example, it lowers anxiety, creates an improved body balance, as well as improves overall fitness levels. In addition, learning different breathing techniques can add more oxygen to our bodies, aid digestion; enhance concentration, and so much more.
Here are three breathing techniques you can start on your own:
- Box Breath (also known as Military Breath)
Visualize a square. You’re starting in the bottom left corner. Breathe in steadily through your nose for a count of 3 to 5 (this takes you up the side of the square). Then, with your lungs full of air, hold your breath for the same count (3 to 5 seconds) - this takes you across another side of the box. Next, follow with a controlled exhalation through the mouth; get all of your air out! (This is another side of the square). Lastly, once your lungs are empty, wait for a count of 4 before inhaling again. This is the last side of the box! Repeat the box for a set number of breaths or for a certain amount of time. The more you focus on your breath and not holding tension in the body, the better the effect.
- Alternate Nostril Breathing or Nadi Shodhana
This exercise is great for when you are in need of clarity and focus, for example, right before an exam or before bed when your mind is racing. Start by placing your right middle and pointer fingers in the palm of your hand leaving just your pinkie and ring fingers and your thumb free. Take your right thumb over your right nostril and inhale through the left nostril. Now take your ring finger and place it over your left nostril to exhale through the right nostril. Next, leave your hand as it is and inhale through the left nostril, then switch, placing your thumb over your right nostril and exhaling through the left nostril. Repeat this until you are finished with your breathing exercise.
- Bellows Breath or Bhastrika
This particular technique is a great way to begin your day in an invigorating way or if you need some pep in your step before a long meeting or lecture. Raise your hands up to the sky in little fists, or with the fingers splayed out wide. Inhale through your mouth and with every exhale, drop your elbows into your side body and make a “HA” sound from the bottom of your diaphragm. Don’t be afraid to be loud here!
Life can become crazy as schedules get booked and time feels fleeting, however, we shouldn’t just be saving our peace of mind for when we are able to pencil in a yoga class here and there. Everyone has the capability to breathe, so take advantage of it! These various breathing techniques are a few of the many that are available to you. You can use these techniques, anytime, anywhere. Want to learn more? You can learn more breathing techniques through Southwest Institute of Healing Arts’ Yoga Teacher Training Program. This program gives you the opportunity to study and practice an authentic expression of yoga with a transformational approach that honors a diversity of practices and belief systems. Transform your life today!
