Breathing Techniques

Breathing techniques are used for breath control and breath extension, also known as Pranayama. There are many techniques helping to calm the mind, thereby lowering the blood pressure. Some techniques improve the expansion and capacity of the lungs, thereby bringing in more oxygen into the blood and body. Breath retention on inhales and exhales are used for lung capacity expansion and in creating this space, the stillness will inevitably creating a more peaceful state in the mind and body.

Ujjayi

Also referred to as ocean sound, activates the energy flow.

Technique

Inhale and exhale through the nose,
making a slight rasping sound,
with a light constriction of the throat.

Breath Retention

Also known as Kumbhaka Pranayama.
Holding your breath increases pressure inside the lungs,
giving them time to fully expand,
increasing their capacity.
As a result, blood travelling to the heart,
brain, and muscles will be more oxygenated.

Technique

Inhale fully,
Hold 10 seconds,
Inhale a bit more.
Slowly release with a gentle and steady exhale.

Box Breathing

Also known as Sama Vritti or equal
breathing used for calming the mind.

Technique

Inhale 4, Hold 4, Exhale 4, Hold 4, continue

Step Breathing

Step breathing is like climbing up steps,
from top to bottom or bottom to top.

Technique

Inhale 2, Hold 2,
Inhale 2, Hold 2,
Inhale 2, Hold 2,
Exhale 6, Repeat

Example:

Navel, Inhale 1-2, Hold 1-2,
Chest, Inhale 1-2, Hold 1-2,
Throat, Inhale 1-2,Hold 1-2,
Exhale 6, Repeat

or
Lower Abdomen, Inhale 1-2, Hold 1-2,
Upper Abdomen, Inhale 1-2, Hold 1-2,
Lungs, Inhale 1-2, Hold 1-2,
Exhale 6, Repeat

or REVERSE

Inhale 6,
Throat, Exhale 1-2, Hold 1-2,
Chest, Exhale 1-2,Hold 1-2,
Navel, Exhale 1-2, Hold 1-2, Repeat

or
Inhale 6,
Lungs, Exhale 1-2, Hold 1-2,
Upper Abdomen, Exhale 1-2,Hold 1-2,
Lower Abdomen, Exhale 1-2, Hold 1-2, Repeat

Reverse Counting

Navel, inhale 27, exhale 27, inhale 26, exhale 26, inhale 25, exhale 25...
Chest, inhale 27, exhale 27, inhale 26, exhale 26, inhale 25, exhale 25...
Forehead, inhale 27, exhale 27, inhale 26, exhale 26, inhale 25, exhale 25...

Nadhi Shodhana

Alternative nostril breathing with breath retention.

Technique

Inhale Left 4, Hold 16, Exhale Right 8, Pause briefly,
Inhale Right 4, Hold 16, Exhale Left 8, Pause briefly,
Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.

Anulom Vinom

Alternative nostril breathing.

Technique

Close the right nostril, inhale left slowly to fill up your lungs,
Close left nostril, exhale slowly through the right nostril,
Repeat 60 times or for 5 minutes. You can do this any time of the day.

Kapalabhati Pranayama

Also known as Breath of Fire or Shining Skull Breath.

Technique

Take a full, deep inhalation and exhale slowly.
Inhale again, and exhale air until the lungs are a quarter full,
Pull in lower abdominals and exhale through the nose in short fast spurts,
Your inhalation will be passive between each active, quick exhalation.
Continue for 25 to 30 exhalations.