DEEP BREATHING TECHNIQUES
Beyond the practice of simple deep breathing , the ancient yogis described different types of rhythmic deep breathing techniques that can have differing effects on the mind and body . In fact , many studies document the beneficial effects of yogic breathing in treating depression , anxiety , PTSD ( posttraumatic stress disorder ), COPD ( chronic destructive pulmonary disease ), and asthma . ( 3,4,5 ) There are also theories that support the notion that by slowing down and controlling the breath , we can improve our longevity .( 3 )
The basis for all deep breathing practices originates in the science of yoga , specifically the branch of yoga known as pranayama . The word pranayama is derived from two Sanskrit words : prana ( life force ) and yama ( control ). By controlling the breath , you can influence every aspect of your life . You can train yourself to breathe in a way that has a positive influence on your health .
Each of the following simple yogic breathing techniques has specific effects on the mind-body physiology .
Complete Belly Breath : With one hand on your belly , relax your abdominal muscles , and slowly inhale through the nose , bringing air into the bottom of your lungs . You should feel your abdomen rise . This expands the lower parts of the lungs . Continue to inhale as your rib cage expands outward , and finally , the collar bones rise . At the peak of the inhalation , pause for a moment , then exhale gently from the top of your lungs to the bottom . At the end of exhalation , contract your abdominal muscles slightly to push residual air out of the bottom of your lungs .
Alternate Nostril Breathing : When you are feeling anxious or ungrounded , practice Alternate Nostril Breathing , known as Nadi Shodhana in the yogic tradition . This will immediately help you feel calmer .
Hold your right thumb over your right nostril and inhale deeply through your left nostril . At the peak of your inhalation , close off your left nostril with your fourth finger , lift your right thumb , and then exhale smoothly through your right nostril . After a full exhalation , inhale through the right nostril , closing it off with your right thumb at the peak of your inhalation , lift your fourth finger and exhale smoothly through your left nostril . Continue with this practice for 3 to 5 minutes , alternating your breathing through each nostril . Your breathing should be effortless , with your mind gently observing the inflow and outflow of breath . Ocean ’ s Breath : When you feel angry , irritated , or frustrated , try a cooling pranayama such as Ocean ’ s Breath , or Ujjayi
( pronounced oo-jai ). This will immediately soothe and settle your mind .
Take an inhalation that is slightly deeper than normal . With your mouth closed , exhale through your nose while constricting your throat muscles . If you are doing this correctly , you should sound like waves on the ocean . Another way to get the hang of this practice is to try exhaling the sound “ haaaaah ” with your mouth open . Now make a similar sound with your mouth closed , feeling the outflow of air through your nasal passages . Once you have mastered this on the outflow , use the same method for the inflow breath , gently constricting your throat as you inhale . Energizing Breath : When you are feeling blue or sluggish , try Energizing Breath or Bhastrika . This will give you an immediate surge of energy and invigorate your mind .
Begin by relaxing your shoulders and take a few deep , full breaths from your abdomen . Now start exhaling forcefully through your nose , followed by forceful , deep inhalations at the rate of one second per cycle . Your breathing is entirely from your diaphragm , keeping your head , neck , shoulders , and chest relatively still while your belly moves in and out . Start by doing a round of ten breaths , then breathe naturally and notice the sensations in your body . After 15 to 30 seconds , begin the next round with 20 breaths . Finally , after pausing for another 30 seconds , complete a third round of 30 breaths . Beginners are advised to take a break between rounds .