Yoga Breathing Exercises | Their Types and Profound Benefits

The body’s health condition determines the existence of life in it. But besides it, even the breath we take is also involved.

Yoga Breathing Exercises are designed for that sole purpose of keeping the body fit and also enhancing the life span.

We breathe all the time yet ignore it.

But if one starts paying attention to it and make some improvements, one can increase their lifespan and health.

Yoga Breathing Techniques

Following are the different breathing exercises as

1. Bellows breath (Bhastrika pranayama),
2. Breath of Fire/Skull Shining breath (Kapalbhati),
3. External breath control (Bahya pranayama),
4. Bee humming breath (Brahmari),
5. Alternate nostril breath (Anulom Vilom / Nadi shodhan).

Now let’s see how to do them effectively.

1. Bellows breath (Bhastrika Pranayama)

• In this type of breathing, sit in a lotus pose (Padma asana) or in a kneeling pose (vajra asana).

• Close your fists and fold your arms upwards and place them near shoulders.

• First, inhale as much as you can while rising your hand upwards. Then open your fists.

• Then, exhale through the nostrils forecefully such that your lungs get empty completely while bringing your hands to the levels of your shoulders..

• Repeat this process again and again for 20 times..

• Take more time in inhalation than exhalation.

• Do this with an empty stomach or after two hours of taking a meal.

Benefits:

• It enhances lungs capacity
• Clears the respiratory block like phlegm etc.
• Boosts energy and confidence

Precautions:

For some people with low blood pressure issues, doing this can cause vertigo and headache.

In such cases, start slowly and end the process slowly. This way you can avoid the issues.

2. Breath of Fire/Skull Shining breath (Kapalbhati)

• In this type of breathing exercise, first, inhale through nose.

• Then exhale through nose, but this exhalation should be done forcefully.

• While exhaling, try to pull your stomach muscles inside as it will help in better exhalation.

• In this breathing, more focus is paid while exhaling.

• This type of breathing can be done while sitting on a chair, or in an easy pose, kneeling pose.

• Also, do this only on an empty stomach or after 4 hours of taking meals.

• Women should avoid this during their menstruation periods.

• You can repeat it 200 times or more or as per your trainer instructions.

• The speed of doing this can vary from beginners to professionals. Beginners can take a rest in between.

• Those suffering from high blood pressure should do this slowly, while those suffering from low blood pressure can do it quickly.

• Those who do not have any blood pressure-related problems can do it at a normal speed which is 200 breaths in 10 minutes.

Benefits:

1. Enhances facial health, enhance concentration and enhances mood
2. Mitigates migraine and sinus, phlegm problems.
3. Improve thyroid function and vagus nerve function

Precautions:

Avoid after surgery for some time till it heals.

3. External breath (Bahya pranayama)

• Sit in any pose, then take a deep breath through nostrils.

• Now do a forceful exhalation such that your lungs are completely empty.

• Now bring your chin in contact with your chest and then pull your abdomen inside.

• Hold it for a few seconds.

• Repeat this 3 to 5 times.

4. Bee Humming Breathe and Chanting Breath (Bhramari followed by udgeeth pranayama)

• Sit in an easy pose, cover your eyes with your hands, and close your ears with the thumb.

• Then take a deep breath through the nostrils and then exhale through the nose.

• While exhaling produces a humming sound from your throat. Repeat this 3 to 5 times.

• To do chanting breath (udgeeth pranayama), keep your eyes shut and place your hands on the knees such that your palm is facing the sky.

• Take a deep breath and then chant OM and exhale slowly along with it. (2/3 part of O and 1/3 part of M).

5. Alternate nostril breath (Anulom Vilom or Nadi Shodhana)

It is one of most essential yoga practice to balance your whole body and mind.

• It is one of the best breathing exercises (pranayamas).

• First, sit in an easy pose, close your eyes.

• Place the left hand on the knee, palm facing the sky.

• Close your right nostrils with the right thumb.

• Take a breath with your left nostril.

• Then close this left nostril with the index finger of the right hand and exhale through the right nostril.

• This is a single cycle. Do this for 10 to 30 minutes.

• You can do these breathing exercises on an empty stomach or after 2 hours of taking a meal.

Benefits:

1. Reduces stress, brings balance of mind
2. Is useful for most diseases like cardiac, diabetic, blood pressure, headaches etc.
3. Prepares mind for meditation.

Conclusion:

Most of the diseases occuring to humans are due to the current lifesyle with less physical activity, excessive stress, food contamination and pollution.

These breathing pratices help to mitigate these problems and help prevent diseases and also heal existing one if practiced with persitance on daily basis.

FAQs

References:

• Longevity: potential life span and health span enhancement through practice of yoga
• 6 Science-Backed Benefits of Pranayama
• Bellows Breath