During my yoga teacher training I enjoyed just about everything I was learning. However, Pranayama – translated to mean the practice of breathing techniques – was truly fascinating for me. Experiencing the wide range of ways to control the breath gave me a new-found appreciation for the powerful impacts of breathing on the mind and body.
In Sanskrit, “prana” means vital energy or life force. It is often thought of as breath, yet it is more subtle than air or oxygen. “Ayama” is defined as extension or expansion. Together, the word Pranayama means: the extension or expansion of the dimension of prana. It is essential to understand that pranayama is not simply about “breath control”. Pranayama techniques utilize breathing to influence the flow of pranic energy throughout the body.
Certain pranayama techniques can build heat in the body and others can cool you down. If you find yourself dealing with stress from work, school or simply from “living while black”, pranayama may be helpful to you. Below are three breathing practices that are especially effective for managing stress or anxiety, bringing ease to the nervous system and relaxing the mind.
NOTE: Breathwork is usually safe for most people. However, practice with caution and stop if you feel any lightheadedness, dizziness or nausea symptoms.
1. Nadi Shodhana (Alternate Nostril Breathing)
WHAT IT IS
This is a basic yet very effective breathing technique, also known as alternate nostril breathing.
HOW IT’S DONE
- Begin by exhaling fully, emptying the lungs
- With the right hand thumb, gently press the side of the right nostril to close it
- Inhale through the left nostril, then close it using the 4th finger of the right hand
- Exhale through the right nostril
- Inhale through the right nostril, then close it using the thumb of the right hand
- Exhale through the left nostril
- Repeat this cycle for 2 to 3 minutes, but no more than 5 minutes
- Always complete your practice with an exhale through the left nostril
Notes:
- Keep the breath smooth as you inhale and exhale
- Make fluid transitions between closing one nostril and opening the other
Avoid this if:
- You have a cold or flu
2. Box Breathing
WHAT IT IS
A simple technique using consistent counts to regulate the breath and help calm the mind. Box breathing is not a traditional pranayama technique, but it is relatively accessible and effective for reducing stress.
HOW IT’S DONE
- Begin by taking a deep exhale, emptying the lungs
- Inhale for a steady count of 4
- Hold the breath in for 4 counts
- Exhale for 4 counts
- Hold the breath out for 4 counts
- Repeat this cycle for 5 or 6 rounds
Notes:
- You may want to use your hand to make the shape of a box while you inhale, hold, exhale and hold
3. Coherent Breathing
WHAT IT IS
Another simple and soothing technique that is great to try if you are just getting started with your breathing practice. The aim is to regulate your breath to a rate of five breaths per minute. Start slowly taking your time to get to this rate.
HOW IT’S DONE
- Begin by either sitting or lying on your back, placing your hands of the belly
- Inhale slowly, allow the belly to expand as you count to five
- Hold
- Exhale slowly, releasing the breath as you count to six
- Repeat this patterns and gradually build your practice up to between 10 and 20 minutes per day.
Notes:
- You may want to start by using a count of 3 for your inhale and exhale, then increasing your count up to six as you practice.
4. Sheetkari Pranayama (Hissing Breath)
WHAT IT IS
A very cooling breathing technique -ideal for hot summer weather. using consistent counts to regulate the breath and help calm the mind. It is also called “hissing breath” due to the sound that is made when inhaling.
HOW IT’S DONE
- Begin with the teeth closed, lips separated
- Place the tip of the tongue behind the teeth
- Inhale through the mouth, bringing air in through the closed teeth
- Hold the breath in briefly, relaxing the mouth
- Exhale slowly and evenly through the nose
- Repeat this 8 to 10 times
Notes:
- Another option is to exhale through the closed teeth
- This practice can be helpful to cool the body and lower body temperature. Avoid practicing this during winter months or cooler temperatures.
Avoid this if:
- You have a cold or flu
- You have low blood pressure or asthma
- You have sensitive teeth
Give these breathing practices a try when you need to release stress and calm the mind.
Pranayama practices are an essential element of yoga practice. Simply bringing deep awareness and intention to your breathing can have profound effects on the body. The techniques described here are some of the simpler, more accessible options in pranayama. They can be especially helpful to bring the body and mind into a state of ease and calm. As with any aspect of yoga, be sure to practice mindfully, with intention. If you are new to these techniques, start with a slow and easy pace and do not overexert yourself.
