3 Yoga Breathing Techniques

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Hello everybody and welcome to this week’s blog! I thought it would be fun to share some breathing techniques that I’ve learned in my yoga teacher training course. There are so many different ways to manipulate the breath and each way comes with its own benefits (e.g. decreasing stress, regulating the central nervous system, increasing immunity, promoting mindfulness, improving the quality of sleep, etc.). So today, I’d like to give you all three simple ways you can incorporate intentional breathing into your daily routine. All of these practices can be done in about 5 minutes, though you can absolutely spend longer on them if you wish :)

The following are three breathing methods that I find the easiest to incorporate into my daily routine. I will also list their accompanying benefits. Hope you all find these helpful and start incorporating them into your schedule :)

1. Ujjayi breath. “Ujjayi comes from the Sanskrit prefix ud, which means “bondage” or “binding” as well as “upward” and “expanding.” This prefix is combined with the root ji, which means “to conquer” or “acquire by conquest.” In other words, ujjayi pranayama is about obtaining freedom from bondage” [1]. Some of the benefits of practicing this technique include:

  • Slows the pace of the breath, which is said to improve longevity

  • Cleanses and refreshes the nadis (subtle channels of the body)

  • Infuses the mind-body with fresh prana (vital life force)

  • Promotes mental clarity and focus

  • Enhances memory

  • Bolsters the immune system

  • Improves skin color and complexion

  • Soothes and rejuvenates the nervous system

  • Promotes sound sleep

  • Supports proper fluid balance in the tissues

  • Fosters a profound sense of calm and relaxation in the mind and body

I find this one particularly useful during my yoga practice though I also use it to calm my mind before sleep or when I’m feeling stressed/ overwhelmed. 

How to perform ujjayi: 

      • Exhale all of the air out of the lungs. Inhale for a count of 6 seconds, hold for 3, exhale for 6 seconds, hold for 3 seconds. Repeat this cycle as many times as you’d like but a minimum of 7 times is recommended. 

2. Kapalabhati pranayama. “‘Kapal’ means forehead, ‘Bhati’ means shining, and ‘pranayama’ means breathing technique” [2]. Some of the benefits of this practice include [2]:

  • Kapalbhati generates heat in your body, dissolving toxins and other waste matter

  • It improves the function of the kidneys and liver

  • It enhances blood circulation and digestion

  • The method increases your metabolic rate, thus aiding rapid weight loss

  • It stimulates your abdominal organs and is thus helpful for diabetic patients

  • It rejuvenates your brain and energizes your nerves

  • The process calms you and uplifts your mind

  • It eliminates acidity and gas-related problems

  • Kapalbhati strengthens your lungs and increases their capacity

It’s important to perform Kapalabhati first thing in the morning on an empty stomach as it stimulates the abdominal organs. It is also quite energizing so it’s a nice way to gently wake up the body after a deep night’s sleep.

How to perform Kapalabhati: 

      • Inhale and exhale all of the air in the lungs. Inhale slightly and then forcefully exhale, simultaneously contracting the stomach muscles inward. Repeat this process for 12 breaths. The exhale is forceful and the inhale is spontaneous. After the 12 exhales/inhales are complete, take a deep inhale expanding the belly as you breathe in and full exhale. Repeat the cycle of 12 breaths 3-4 times. 

3. Bhastrika pranayama. “The Sanskrit word “bhastrika” means “bellows” mostly used by blacksmiths to melt metal. Like the bellows fan the fire, similarly Bhastrika Pranayama surges the flow of air into the body to produce heat at both the physical and subtle level-stoking the inner fire of mind and body” [3]. Some of the benefits of this practice include [3]:

      • Removes blockages from the nose and chest

      • It is suitable for asthmatic patients and removes inflammation of the throat

      • Increases the gastric fire

      • Improves appetite and digestion capacity

How to perform Bhastrika breathing:

      • To be performed after Kapalabhati pranayama. Inhale and exhale completely. Both the inhale and exhale of this one are forceful. As you inhale the belly expands and on the exhale the belly contracts- like the blacksmith’s bellows. Repeat both inhale and exhale for a total of 12 times. Once the 12 breaths are complete, inhale deeply and fully and exhale completely. Repeat the cycle of 12 breaths 3-4 times. 

What do you all think? Do you already have some kind of breathing practice in your routine? Do you consider any of these techniques meditative? I hope that you found this useful and that you start incorporating some of these pranayamas into your life.

I will be uploading a YouTube video this Thursday showing how to perform all of these techniques. You can find my channel here and I hope that the video clarifies any questions you may have with respect to these breathing methods. I upload new videos every Thursday so stay tuned :)

Thanks for reading and until next week!

Xoxo,

Alexandra 

Sources:

1. “Ujjayi Pranayama.” Banyan Botanicals, 2019, www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/ujjayi-pranayama/  

2. Achanta, Ramya. “How To Do Kapalbhati Pranayama And What Are Its Benefits?” STYLECRAZE, IncnutIncnut, 23 Oct. 2017, www.stylecraze.com/articles/kapalbhati-pranayama-steps-and-benefits/#gref  

3. https://theyogainstitute.org/what-is-bhastrika-pranayama-and-its-benefits/