Your breath is pretty much your built-in BFF. Closely linked to your physiology, emotions and mental stateBreath is a force that can bring your body and mind into better balance. Therefore, becoming familiar with simple breathing exercises can improve your mental state and overall quality of life.
Breathing exercises are more than a simple accompaniment to yoga and meditation. Even if you practice it alone, a well-chosen breathing technique has the power to clear your mind, relieve your stress, and calm your mind. symptoms of anxiety. If you’ve practiced breathwork, you can probably attest to the rapid and dramatic shifts that are possible: after just a few minutes, your world can seem like a calmer yet more alive place.
There is a lot of talk about it in yoga pranayamaa Sanskrit term that translates to ‘control of breathing’. Prana means ‘life force’, while ayama translates to “to pull out” (en yama means ‘control’). Breathwork is as fundamental to yoga as asanas (poses) and meditation. It is through breathing that your practice becomes clear and vital, and that you become truly present.
One of the best parts of breathwork? It is accessible to everyone and always. The key is choosing the right technique for you.
5 breathing exercises to try today
Most breathing techniques work best in a seated meditation position, which allows maximum airflow, although you can choose any comfortable sitting position with a straight spine, such as Easy Pose or Thunderbolt (aka kneeling with your hips on your heels). Exceptions include Ujjayi and Lion’s Breath, both of which can easily be incorporated into your yoga flow.
1. Even breathing
Yes, even breathing is exactly what it sounds like: matching your inhale with your exhale.
How: Count along with your deep inhalation. When you are ready, exhale on the same count. Repeat as many times as you need.
2. Alternate nostril breathing
In the yoga tradition, alternate or single nostril breathing is thought to unblock the energetic pathways research suggests that this method can even reduce high blood pressure if practiced regularly.
How: Place your index finger on your forehead and use your thumb to close your left nostril. Breathe in through your right nostril. Release your left nostril and close your right one with your little finger as you exhale. Breathe in through your left nostril and then close your left nostril to breathe out through your right nostril. Repeat this cyclical pattern for 1-3 minutes.
3. Box breathing
Box breathing, or Sama Vritti Pranayamais about relying on structure to find liberation.
How: Imagine that you are creating a four-sided shape by counting your breaths. Inhale for 4, hold for 4, exhale for 4, hold for 4. If a shorter or longer count seems like a better choice for you, feel free to adjust; the important thing here is the even length and smooth, purposeful repetition.
4. Ujjayi breathing
Ujjayi, also known as Victorious Breath, is a long, smooth, slightly audible breath that grounds you in the moment and energizes your being.
How: Imagine your breath is a crashing ocean wave. Start by creating a gentle constriction at the opening of your throat, creating a subtle resistance to your natural inhalations and exhalations.
5. Lion’s breath
This breathing asks you to leave your inhibitions and self-judgments at the door. You’re going to make a funny face and breathe audibly, all to perfect your own attentive roar.
How: It’s simple: take a deep breath through your nose and when you’re ready to exhale, stick out your tongue and sigh it all out of your mouth with a “ha” sound. One lion’s breath may be enough, but if not, repeat until you feel as energetic and powerful as possible.
#breathing #exercises #energize #ease #mind