Pranayama, or yogic breathing, is the fourth out of the eight limbs of yoga described by Patanjali. Breathing is the essence of life, the rhythmic pumping of our lungs keeps us alive, yet most of our breathing happens unconsciously, without us noticing it.
But paying conscious attention to the breath and learning how to “manipulate“ it with the help of specific breathing exercises is one of the most effective, yet undervalued practices, to lower stress and improve overall well-being. In the following, we have compiled five different yogic breathing techniques that help you to relax better, gain more focus, mental strength and become a happier you. These breathing techniques all have different physical, mental and spiritual benefits. Most breathing techniques are accessible for everyone, no previous knowledge is needed to master them. Just keep an open and curious mind, some patience and determination and you will become a master yogic breather in no time!
Ujjayi - Victorious Breath/Ocean Breath
One of the most common pranayamas, this breathing technique is practiced in every Ashtanga and most Vinyasa and Hatha classes in combination with the asanas. The Ujjayi breath guides the movement and the postures and allows for deeper alignment and settling into the asanas. Ujjayi breath has the ability to calm the mind and the nervous system both on and off the mat. Therefore it allows for deeper relaxation and cooling down.
It gets its name ‘ocean breath‘ from its soft, soothing sound that can be compared to the sound of breaking waves in the ocean make.
To try Ujjayi, focus your attention on your breath during your physical asana practice or also during any kind of activity you are performing during the day. Inhale and exhale through the nose. Try to make a “HA“ sound on your exhale, but with your mouth closed. You will hear the signature ocean sound and feel the air traveling up through your throat.
Kapalabhati - Skull Shining Breath
Kapalabhati is a very energizing and rapid breathing technique, that can kickstart your day or your yoga practice when you feel lethargic. It is also great to enhance focus, for example, if you are experiencing brain fog. Kapalabhati is known to cleanse the mind for more focus but it also cleanses the body from toxins. The result is more energy and an overall improvement in your well-being.
However, the Skull Shining Breath is not advisable for people that are already under stress, as Kapalabhati activates the sympathetic nervous system, which is also responsible for our stress response and can lead to fueling up even more stress. Also, be careful if you are pregnant. Kapalabhati is not recommended for pregnancy as deep, quick and forceful breaths are not advised and could lead to dizziness and light-headedness.
To practice Kapalabhati, take a deep, full breath before you begin, in through your nose and out through your mouth. Then inhale deeply through your nose, filling your belly with air about ¾ way full. Then, forcefully and quickly exhale the air from your lungs out through your nostrils and draw your navel towards your spine. The primary movement comes from your diaphragm, forcing the air out. Your inhalation will be passive and comes almost naturally between each active, quick exhalation. Continue for at least 25–30 exhalations.
Kumbhaka - Breath Retention
Kumbhaka is a central pranayama practice in traditional Hatha. There are different types of breath retention: either after the inhale or after the exhale or breath retention unaccompanied by breathing - meaning holding your breath for as long as the practitioner wishes.
Benefits include clearing of thoughts and reaching a better level of concentration, supporting purification, activating prana, our life force energy and developing the capacities of the respiratory system.
To practice, inhale as much air as possible, inflating the lungs. Hold the breath for 10 seconds and then inhale a little bit more. Then hold for as long as possible for you.
One note: Breath retention can be difficult or scary for anxious people. It is suggested that people struggling with anxiety around holding the breath start very slow, with only holding the breath for a few seconds or as long as comfortable and then work their way up slowly.
Nadi Shodhana - Alternate Nostril Breathing
As the name suggests, in Nadi Shodhana you alternate your inhales and exhales between the left and the right nostril. This form of yogic breathing is believed to unblock the nadis, the yogic energy channels that carry life force through the body (similar to the meridian system in Traditional Chinese Medicine).
Nadi Shodhana is a great breathing exercise to practice when you are stressed and feel imbalanced, as it can help to restore you back to your center. It is also great to be practiced before meditation to prepare the body and mind for a period of resting.
To practice, sit comfortably with a straight spine. Bring your right palm in front of your face.
Close your eyes and take a deep breath in and out through your nose. Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily. Then, close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale. Inhale through the right side slowly.Hold both nostrils closed (with ring finger and thumb). Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom. Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.
We know, this sounds more complicated than it actually is. If you are unfamiliar with Nadi Shodhana, we recommend watching a short video that demonstrates the practice or visit one of our many breathwork classes.
Sitali - Cooling Breath
Sitali, or cooling breath is in essence the opposite of the breath of fire that activates our agni or inner fire. Sitali has the ability to calm and cool the body down. It is often used in Kundalini practices or in Ayurvedic medicine to balance pitta dosha. It is a great breathing technique to practice after a sweaty yoga session or on a hot summer day, to cool the system down.
To practice, simply curl up your tongue into a tube-like form and breathe into your mouth, filling your lungs with air. If you cannot curl up your tongue, just purse your lips instead, making an „o“ shape with your mouth. To exhale, close the mouth and exhale through the nose. Repeat this at least 5-10 times for a cooling effect.
Contributor: Clara Malzer
Want to read more?
Mantas ''yoga of the mind'' contain words, syllables or phrases which are used during meditation. The aincent Sanskrit letters, hold a frequency which activates our Chakras; helping to heal, clear and soothe our bodies and mind.