Yogic Breathing Exercise
Yogic Breathing Exercise
What is Yogic Breathing Exercise? Yogic breathing, also known as pranayama, is a form of breath control that is commonly practiced in yoga. The word “pranayama” is derived from two Sanskrit words, “prana” meaning life force or breath, and “ayama” meaning control or restraint. Yogic breathing techniques involve controlling the breath through various methods such as inhaling, holding, and exhaling for specific counts, and in certain patterns. The aim of the practice is to balance and harmonize the breath, which can lead to improved physical and mental well-being.
There are many different types of yogic breathing techniques, such as:
- Ujjayi – Also known as “Victorious Breath,” Ujjayi is a diaphragmatic breath that is characterized by a slight constriction at the back of the throat, which creates a soft hissing sound.
- Nadi Shodhana – Also known as “Alternate Nostril Breathing,” Nadi Shodhana is a balance breath that is used to clear and balance the energy channels in the body.
- Kapalabhati – Also known as “Skull Shining Breath,” Kapalabhati is a powerful breath that is used to cleanse and purify the body and mind.
- Bhastrika – Also known as “Bellows Breath,” Bhastrika is a rapid and forceful breath that is used to increase energy and heat in the body.
Yogic breathing can be incorporated into yoga practice or can be practiced on its own. It’s important to note that it’s always recommended to check with your doctor if you have any health concerns before practicing yogic breathing.
How To Do Yogic Breathing Exercise?
Here is a brief explanation on how to practice each of the yogic breathing techniques that I mentioned earlier:
Ujjayi Breathing Exercise
- Sit comfortably, keeping your spine straight.
- Hold your eyes closed and inhale deeply through your nose.
- As you exhale through your nose, slightly constrict the back of your throat to create a soft hissing sound.
- Inhale and exhale through your nose, keeping the constriction at the back of your throat consistent.
- Continue this breath for several minutes, focusing on the sound and sensation of the breath.
Nadi Shodhana Breathing Exercise
- Sit comfortably, keeping your spine straight.
- With your right thumb, cover your right nostril and take a deep breath through your left nostril.
- With your right index finger, cover your left nostril exhale through the right nostril.
- Inhale through the right nostril and then close it after that exhale through the left nostril.
- Continue this practice of inhaling & exhaling through the alternate nostrils.
Kapalabhati Breathing Exercise
- Sit comfortably, keeping your spine straight.
- Take a deep breath in and then exhale forcefully, using your abdominal muscles to push the breath out.
- Allow the breath to come back in naturally, without trying to inhale.
- Repeat this process for several minutes, focusing on the movement of the abdomen.
Bhastrika Breathing Exercise
- Sit comfortably, keeping your spine straight.
- Take a deep breath in and then exhale forcefully, using your diaphragm to push the breath out.
- Inhale quickly and forcefully, filling the lungs with air.
- Repeat this process for several rounds, focusing on the rapid and forceful movement of the breath.
It’s important to note that these techniques may take some time to get used to, so don’t be discouraged if you don’t feel comfortable with them right away. It’s a skill that improves with practice. It is also important to check with your doctor if you have any health concerns before practicing these yogic breathing techniques, especially if you have any respiratory conditions.
Benefits of Yogic Breathing Exercise
Following are the benefits of different Yogic Breathing Exercise:
- Ujjayi – This breath can help to calm the mind and reduce feelings of stress and anxiety. It can also help to improve lung function and increase oxygenation of the body.
- Nadi Shodhana – This breath can help to balance and harmonize the energy channels in the body, which can lead to improved physical and mental well-being. It can also help to reduce feelings of stress and anxiety and improve lung function.
- Kapalabhati – This breath can help to cleanse and purify the body and mind. It can also help to increase energy and heat in the body and improve lung function.
- Bhastrika – This breath can help to increase energy and heat in the body and improve lung function. It also helps to cleanse and purify the body and mind.
In general, these yogic breathing techniques can have a number of potential benefits such as:
- Improved Lung Function
- Increased Oxygenation of the Body
- Reduced Stress And Anxiety
- Improved Physical And Mental Well-Being
- Improved Sleep
- Improved Athletic Performance
- Increased Energy And Heat in the Body
- Improved Heart Health
- Improved Digestion
When To Avoid Doing Yogic Breathing Exercises
- Respiratory Condition – If you have a condition such as asthma or chronic obstructive pulmonary disease (COPD), yogic breathing may not be appropriate. It’s important to consult with your doctor before practicing yogic breathing if you have any respiratory conditions.
- Asthma Attack – Yogic breathing may be difficult to do during an asthma attack. If you’re experiencing difficulty breathing, it’s important to follow your asthma action plan and use your rescue inhaler.
- After Abdominal Surgery – If you’ve recently had abdominal surgery, yogic breathing may be uncomfortable or even painful. It’s important to check with your doctor before practicing yogic breathing after surgery.
- During Pregnancy – Some yogic breathing techniques may not be appropriate during pregnancy, as it may lead to increased pressure on the uterus, which can cause discomfort or even be harmful to the baby. It’s important to consult with your doctor before practicing yogic breathing during pregnancy.
- Panic Attack – During a panic attack, yogic breathing can be difficult to do because of the hyperventilation which causes a panic attack. If you’re experiencing a panic attack, it’s important to use other coping mechanisms such as grounding techniques and seeking professional help.
- High Blood Pressure – Some breathing techniques such as Bhastrika can increase the blood pressure, so it’s important to avoid these techniques if you have high blood pressure and check with your doctor.