Yoga Breathing Techniques (Beginners)
I have recently been re-inspired to practice more yoga! I am usually a ‘yoga once a week’ kind of person but lately I’ve gotten caught up in my fast-paced life and forgot to value the practice. Yoga is great for the body, mind and spirit; it allows you to feel the connection between the three and live a more balanced and peaceful life. Breathing technique has always been a confusing challenge for me (it could be because I don’t go to a yoga class with a live instructor, but usually do it myself at home with a youtube video). I started looking at different online sources to see what tips they could offer me as I continue my passion for peace within. If you are like me and struggle with the proper yogi breathing techniques, here’s what I found that could help.
Firstly, there are many breathing techniques used in yoga, but there a few simple techniques that beginners can practice throughout the entire day that could supplement you in your quest to yogi-dom:
This technique teaches you how to breath consciously and effectively
It calms and quiets your entire body
Lie on your back with your knees bent and feet flat on the floor
Place one hand on your stomach and notice the quality and pattern of your breath
Gradually slow your breathing so it is relaxed and smooth
Try a momentary pause after each inhale and exhale
Notice the movement of your hand on your stomach as it gently flows up and down
Gently try to contract your abdomen while exhaling, facilitating the natural contraction of your diaphragm
Continue for 6-12 breaths
2. Sitali or Sitkari Pranayama: the cooling breath
For Sitali, you must be able to curl your tongue so that it resembles a straw, but since this ability is genetic, not everyone can do this
if you are unable do this, you can try Sitkari Pranayama
Both techniques decrease anger, agitation, anxiety and improve focus
For both Sitali and Sitkari Pranayama:
Sit comfortably on the floor or in a chair with shoulders back, spine erect and chin slightly tilted downwards
Form the straw with your tongue and stick it out of your mouth, however far is most comfortable
Take a long deep inhale through your tongue and gently lift your chin as high as what’s comfortable for your neck
At the end of the inhale, pause, close your mouth and exhale through your nose as you slowly lower your chin back down
Hold your mouth slightly open and keep your tongue slightly behind your upper teeth
Take a long deep inhale, allowing air to pass through your teeth and over your tongue as you gently lift your chin, stopping before your neck feels uncomfortable
At the end of your inhale, pause, close your mouth and exhale through your nose as you slowly lower your chin back down
Long exhale technique gradually increases the length of your exhale so that it is twice the length of your inhale
Reduces insomnia and anxiety
Lay on your back with knees bent and feet flat on the floor
Place one hand on your abdomen
Feel your abdomen raise as you inhale and fall as you exhale
Begin to count the length of your breaths (seconds), noticing if your inhale is greater or lesser than your exhale
Slowly adjust your breathing so that your inhale and exhale are equal
Once your inhale/exhale are equal, gradually lengthen your exhale by 1-2 seconds by contracting your abdomen gently
Continue to increase your exhale by 1-2 seconds, as long as your breathing is smooth and relaxed
Increase your exhale until it is twice the length of your inhale, but no more
for example, if your inhale is 3 sec., increase your exhale to no greater than 6 sec.
NOTE: you should not feel strained or uncomfortable for breath, if you do, ease up and increase your inhale slightly
It’s always nice to end with a few normal breaths after each of these breathing techniques to further decrease stress and anxiety.
If you’re more interested in Ujjayi breath (typically used in many yoga classes by advanced yogis), Mind, Body, Green has written the how-to’s and benefits of this type of Pranayama breathing in yoga practice.
Namaste and have a wonderful day!
