Breathing – a technique so simple, yet so important for proper function of the body. Breathing is the only way through which our body can receive oxygen that is vital for the cells to carry out its function. Breathing exercises on the other hand help enhance our overall health and keep diseases away or in control.
Anulom vilom, also known as alternate nostril breathing increases your overall health. It regulates your metabolism and helps in keeping diabetes in check. Anulom vilom also aids in good sleep and reducing hypertension.
- Sit in a comfortable position with your spine erect
- Observe your breath for a few seconds and regularize your breathing
- Inhale deeply and close your right nostril using your right thumb
- Breathe out through your left nostril
- Breathe in through the left nostril and use your pinkie finger to close the left nostril
- This completes one cycle
- Practice 15-20 cycles of anulom vilom in one sitting
Bhramari pranayama, also known as humming bee breath is beneficial in reducing stress and anger. It also helps build confidence, avert migraine and control blood pressure.
- Sit in a comfortable position
- Keep your spine erect. Use a cushion below to support better
- Close your eyes and focus on your breathing
- Place both your thumb on respective side of the cartilage covering the ear
- Place your index finger on your eyebrows, middle finger on your eyelid, ring finger on upper lip and little finger below the lips
- Inhale deeply
- While exhaling, close your ears and mouth
- Humm as loudly as you can
- Practice this technique 4-5 times in one sitting
Kapalbhati is also known as skull shining breath. This technique is known to flush out toxins from your body. With regular practice, it also helps improve concentration.
- Fold your legs and sit down in sukhasana
- Place your palm on your knees in chinnmudra
- Move your focus on the belly region
- Take a deep breathe in and pull your belly inward
- Feel your muscles contracting
- Release your contraction and exhale swiftly and repeat the cycle
- Practice this 20 times to complete one cycle of kapalbhati
- Exercise 3-5 cycles in one sitting
Ujjayi pranayam is also known as victorious breath or ocean breath. This technique helps you hold a yoga pose for longer time. Ujjayi breath also helps in making sure that the thyroid gland is functioning properly.
- Sit straight with your shoulders relaxed
- Breathe in through the nostrils deeply, as much as you can
- Pause for a second
- Constrict your breath at the back of your throat
- Breathe out through your mouth slowly, this will make a sound similar to waves of the ocean or crisp wind
- Practice this cycle for 10 minutes in a day.