Pranayama Breathing Techniques

Issue No. 5: Stressed Out!
Words - Aarti Patel

Pranayama is a yogic art of breath control. It is Sanskrit consisting of two words- Prana and Ayama. Prana means “life force” and Ayama means “control”. The practice helps cultivate breath awareness and incorporate breathing into our daily life to calm our nervous system. Here are three pranayama practices that can be used to create a more balanced energy in our lives. With all of these practices, it may take some time for your brain and body to get used to them. Don’t worry if your mind wanders or if you can only do each exercise a couple of times in the beginning.

Nadi Shodhana
Alternate Nose Breathing

Purpose: This pranayama technique helps relieve stress and brings the mind to the present moment.

Steps 

• Sit up tall on the floor or in a chair.

• Relax your face and shoulders.

• Using your right hand, fold your pointer and middle finger into your palms, leaving your thumb, ring finger, and pinky sticking up.

• Bring your thumb to the right side of your nose and your ring finger to the left side.

• Close your eyes.

• Close off your right nostril with your thumb and inhale with your left nostril for about 4 seconds.

• Close off your left nostril with your ring finger and release the thumb from the right nostril and exhale completely.

• Inhale through your right nostril.

• Close off your right nostril with your thumb and open & exhale completely through your left nostril.

This is one cycle. 

Dirga Pranayama
Three Part Breath 

Purpose: The three part breath combines deep breathing through the abdomen, diaphragm and chest. When we practice breathing deeply, we can increase the oxygen supply to our body and help decrease stress levels in return.

Steps:

• You can either sit upright or lay completely flat on the floor, as long as your spine is straight.

• Close your eyes gently and relax your face and body. Start to breathe naturally through your nose.

• Optional: Place one hand on your abdomen (can be just below your belly button) and the other on the outer edge of your rib cage.

• Bring attention to your breath as it moves in and out of your body through your nose

• On each inhale, fill the belly up with your breath. Expand the belly with air like a balloon.

• On your exhalation, feel the slight compression of your ribs, followed by the drop of your belly and bringing your navel back towards the spine 

• Next, bring your left hand to the center of your chest. As you inhale, breathe all the way into this are and allow for your chest to rise. Then exhale completely, noting how your chest falls.

• As you continue to breathe, keep your awareness on this three-part movement. As you inhale, your belly lifts, your ribs expand, and your chest rises. As you exhale, your chest drops, your ribs contract, and your belly softens and lowers.

• Continue at your own pace, gradually letting the three parts of the breath flow smoothly without pausing.

• Release your arms and focus your mind on your breath, continuing the three-part breath with full and complete inhalations and exhalations.

• Continue for up to five minutes, or as long as you feel comfortable. 

Sama Vritti
Equal Breath Technique 

Purpose: Taking long, deep breaths can have a relaxing effect on our body. 

Steps:

• You can sit comfortably in a cross legged position, lie on your back, or sit in a chair 

• Gently close your eyes and take note of your natural breath, not changing anything at first. Just observing for 5 breaths or so.

• Next, begin to slowly count to 4 as your inhale. At the top of your inhalation, when your lungs are filled, pause for a moment 

• Count to 4 as you exhale, taking a moment to pause at the end of exhalation.

• Continue this pattern of breathing in, pausing, breathing out, pausing. The goal is to match the lengths of your inhales and exhales.