Seven Yoga Breathing Techniques for Beginners

There are three main stages in yoga breathing; inhalation (puraka), exhalation (rechaka) and retention of breath (kumbhaka). The proportion of inhalation, retention and exhalation should be in the ratio of 1:4:2. That means if we inhale for a second hold the breath for 4 seconds and exhale it within 2 seconds.

For all these positions sit erect. Practice these breathing techniques on a mat. If you cannot do it on a mat, sit in a comfortable chair and practice it.

Concentrate on breathing (Sukha Pranayama)

Method:

1. Keep the palms on knees in gyan mudra (mudra of knowledge)
2. Concentrate on the breathing for a minute
3. Give a gap of 10 - 20 seconds
4. Repeat this process for 5 minutes

Specialty:

As you concentrate only on breathing, you will forget all other things at this time. This increases the concentration.

Benefits:

1. It enhances the efficiency of nervous system
2. It relieves stress and hypertension

Bee breathing (Bhramari)

Method:

1. Inhale slowly and thoroughly through the nose
2. Let the inhalation touch the throat
3. Now close your eyes
4. Gently plug the ears with the respective index fingers
5. Exhale slowly producing a long and humming sound

Specialty:

This process resembles the bee sound, hence the name bee breathing. Deep inhalation and exhalation strengthens both the lungs and heart.

Benefits:

1. It increases the efficiency of vocal cards
2. It increases the efficiency of lungs and heart
3. It is very much beneficial for pregnant women

Teeth pressing (Sitkari)

Method:

1. Press the sides of the tongue against the teeth
2. Close your lips and draw the air thoroughly as if you are sipping air
3. Exhale

Specialty:

In this process sound is caused when tongue is pressed against the teeth. This cools the mouth and upper respiratory tract.

Benefits:

1. It cools the nervous system and total body
2. It regulates blood pressure

Vigorous breathing (Bhastrika)

Method:

1. Close the right nostril with right thumb
2. Exhale through left nostril and immediately inhale forcibly
3. Close the left nostril with right ring finger and exhale through the right nostril
4. Repeat this process vice versa
5. Repeat the total process increasing the speed of the inhalation and exhalation
6. Contract and expand the abdominal muscles while inhalation and exhalation
7. Slowly return to initial speed after you did as much as you can

Specialty:

As this process includes high speed it is very good for respiratory tract and diaphragm.

Benefits:

1. It tones the abdominal structure
2. It improves the function of digestive system
3. It relieves you from allergies

Cleansing breathe (Kapalabhati)

Method:

1. Exhale through both nostrils while contracting lower and middle abdominal regions
2. Slowly inhale without releasing the contractions
3. Release the contractions with another forcible exhalation
4. Now inhale passively without effort
5. Increase the duration of inhalation
6. Take a deep breath and now exhale

Specialty:

This process mainly strengthens the skull and brain. So the correlation and coordination increases.

Benefits:

1. It improves abdominal function
2. It enhances the efficiency of the brain
3. It fights against diabetes, allergies, asthma and bronchitis

Tongue breathing (Sitali)

Method:

1. Keep the palms on your knees in gyan mudra (mudra of knowledge)
2. Draw out the tongue
3. Roll it up from the sides to form a tube like structure
4. Slowly inhale through it and fill the lungs
5. Withdraw the tongue and close the mouth after full inhalation
6. Hold the breath for some time
7. Now exhale slowly through the nostrils

Specialty:

You can repeat the process as many times as you can. But don't practice it too many times first as this process involves holding the breath.

Benefits:

1. It cools body by reducing tension
2. It reduces high blood pressure and purifies blood

Alternate nostril breathing (Anuloma Viloma)

Method:

1. Close your right nostril with thumb
2. Inhale through left nostril
3. Close the left nostril with ring finger
4. Hold the breath for a second
5. Now exhale the air with right nostril
6. Repeat this process vice versa

Specialty:

In this process you can hold the breath. Extend the holding of breath gradually. Remember that the holding or retention of breathing should be in the same proportion as mentioned above.

Benefits:

1. It increases the efficiency of respiratory tract
2. People with nasal allergies, cold and cough will get benefit from it
3. In reduces anxiety and worries

Consult your doctor before practicing if you are suffering from respiratory problems, heart problems or any other serious health hazards. For breathe holding techniques like alternate nostril breathing and tongue breathing, don't hold your breath for a long time right from the beginning. You will be able to hold it for a long time with some practice.