IT’S ALL ABOUT HEALTH

Breathing is very important part of our life.  Our life starts with breathing.  It is an involuntary action.  The breathing exercise in Yoga is known as Pranayama.  It is one of the eight limbs of yoga.  We can only control the style of breathing.  Yoga’s breathing technique improves our health. 

The breathing techniques (pranayama)can be divided into calming pranayama and vigorous pranayama. 

CALMING PRANAYAMA: 

1.       THREE PART BREATH:  This pranayama is practiced in a comfortable seated position, lying or cross legged position.  You lie down on your back in a completely relaxed state.  Inhale and exhale naturallyand practice breathing without thinking of anything else.  Now, start inhaling through the nose deeply.  Inhalation of air will make your belly swell like a balloon.  Now exhale through the nose by blowing out all the air from the lungs.  Do this process five times.  Now inhale air and as the belly is filled up, expand your rib cage by drawing a little more air.  Next, exhale the air from the rib cage, then from belly till our  naveltouches our spine. Carry on this breathing exercise in your own style.  Do this exercise 10 times.

The benefit of three part breathing is that it trains us how to empty and fill the lungs completely. 

2.      EQUAL BREATHING:  For starting this technique, you can sit comfortably in cross-legged position with pads under your seat.  Try to focus on your natural breathing pattern.  Start counting 1,2, 3, 4 while inhaling.  Then count upto 4 while exhaling.  It is a method of matching the duration of breathing in and out.  You can count 6 or 7 but the counting should be same for both inhalation and exhalation.   In this way, carry on breathing for several minutes.

The benefit of equal breathing is that it focuses our mind and makes us calm.  It will help children to focus on their studies before exam and adults on their work.

3.      ALTERNATE NOSTRIL BREATHING:  For starting this breathing technique, you sit in a comfortable cross legged position.  Please move your pointer and middle finger towards the palm and keep your thumb, forefinger and pinky pointing out in various directions. This is known as Vishnu Mudra.  Now making the Vishnu Mudra in right hand, the thumb is used to close the right nostril.  Start taking air through the left nostril.  Now by closing the left nostril using the ring finger, breathe out through the right nostril.  Now start inhaling through the right nostril.  The right nostril is closed with our thumb.  Breathe out through the left nostril, then start inhaling through the left nostril.  Continue this breathing method alternately through each nostril 5 to 10 times.

The alternate nostril breathing helps to balance our mind, relax it from stressin daily life and make our mind calm.

4.      COOLING BREATH:In the cooling breath technique, you sit comfortably in a cross-legged position.  To start with, breathe in and out twice or thrice deeply through the nose.  Make your tongue in tube shape by rolling it like a paper.  Protrude the end of your tongue from your mouth.  If you are unable to roll your tongue, make an “O” shape in the mouth.  Breathe in through the tube of your tongue and breathe out through your nose.  You will feel the effect of cooling down.  Practice this breathing technique 5 to 10 times. 

The benefits of Cooling Breath technique is thatit cools down the body.  The best time to do it is in summer season.  You can also do it after doing yoga exercises vigorously.

VIGOROUS PRANAYAMA

1.       LION’S BREATH:  In this vigorous pranayama, you kneel down.  It can be done in any pose.  You start breathing in through the nose.  You breathe out through your mouth.  You create a “ha” sound during exhalation by opening your mouth wide and keep your tongue far away towards the chin.  Try to keep your attention towards the center of your forehead.  Inhale and make your face neutral.  Do this breathing technique 3 to 5 times. 

The benefit of Lion’s Breath is that it relieves the tension in our face. 

2.       OCEAN BREATH:  This method involves breathing in and out through the mouth.  While breathing out, try to constrict the back of your throat and do the same while inhaling.  It creates the sound of ocean.  After controlling it, start breathing through nose.  A loud noise is created during inhalation and exhalation, which is called the Ujjayi Breath. 

The benefits of Ocean Breath is that it helps in concentrating and controlling the breath which helps during yoga postures.

3.       SKULL SHINING BREATH:  This breathing technique involves forceful exhalation of air from the body.  But the inhalation is done passively.  You sit in a comfortable position.  You inhale comfortably and exhale forcefully through the nose.  You draw your belly while inhaling air.  Then increase the pace of breathing in and out.  Practice this technique in three rounds of thirty breaths each.  You come back to deep breathing in and out phases in between the sets.  You can resume normal breathing if you feel lightheaded.

The benefit of Skull Shining Breathing is that it clears our internal organs, provides us with a lot of energy, warms our body, preventsus from physical ailments and allergies.

You should learn the advanced breathing techniques from an expert yoga practitioner.  The vigorous breathing techniques are going to warm your body and clear your nasal passages.