Did you know that each time you breathe, your body and mind are affected in some way? On a physical level, the breath has a direct impact on our heart rate, blood pressure and digestion. On an emotional level, it can bring greater mental clarity as well as a sense of calmness and peace. It’s no wonder that yoga breathing exercises are so beneficial; they help to bring balance both to our bodies and minds. Also called “pranayama”, these breath exercises have been used for thousands of years to help promote physical and mental well-being (3). This is why we’ve put together a list of the top 9 yoga breath exercises to help you enhance your mind and body balance. We’ve also included detailed descriptions to help get you started.
Yogic breathing exercises, known as pranayama, are an integral part of the practice. The word pranayama is composed of two Sanskrit words: “Prana,” which means life force or energy, and “Ayama,” which means to extend or draw out.
Pranayama breathing exercises help regulate the flow of prana or energy in our bodies by teaching us how to control our breath through various techniques (4). It is said that by controlling the breath, we can control prana, which in turn helps us to balance and harmonize our energy system as well as our mental and emotional states.
From a physical standpoint, the practice of pranayama helps expel toxins from our lungs and aids in the oxygenation of tissues. It also helps to lower blood pressure and heart rate, increase lung capacity, improve digestion, reduce stress and even help with insomnia.
Pranayama breathing exercises can be broken down into two broad categories: active or dynamic breath techniques and passive or restorative techniques. Active breathing techniques focus on creating heat and energy within the body, while passive techniques are used to restore harmony and balance.
Interestingly, pranayama breathing exercises are said to not only help harmonize the physical body but also awaken the Kundalini energy that resides within us. As we practice, this energy is said to rise up the spine and eventually dissolve into our crown chakra (the highest spiritual center), allowing for a heightened state of consciousness and inner wisdom (2).
Whether or not you believe in the spiritual aspect of pranayama, it is undeniable that this practice provides numerous physical and mental benefits. By practicing conscious breathing techniques, we can learn to better control our breath and become more mindful of our body and mind. This newfound awareness can be life-changing and help us to become more present and awake to our own unique potential.
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The benefits of yoga breathing exercises can be divided into two main categories: scientific (evidence-based) and anecdotal (experience-based).
Scientifically speaking, yoga breathing has been shown to increase the flow of oxygen through the body, resulting in improved physical and mental health (1). An increased oxygen supply can help reduce anxiety and depression, improve energy levels, reduce muscle tension, and improve cardiovascular health.
Anecdotally, many practitioners have reported feeling a sense of calm and relief after practicing yoga breathing exercises (4). This is due in part to the intentional focus on breathing while doing the poses, which helps to reduce stress and tension. It has also been noted that regular practice of yoga breathing can help with emotional regulation, allowing better control over thoughts and reactions.
Aside from these mental benefits, yoga breathing exercises can also be useful in enhancing physical performance (1). By teaching us to take deep, slow breaths while moving through the poses, we can increase our range of motion, improve our posture, and reduce the risk of injury.
There are many different breathing exercises you can use in your yoga practice, but here are a few simple ones to get you started:
Picture a beach, the sound of waves crashing against the shore. Now bring that sensation into your body with this ocean breath technique. Ujjayi breath involves deep, slow inhalations and exhalations through the nose. It’s intended to soothe and energize your body, while also helping to relax your mind.
To perform Ujjayi breath:
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Sama Vritti Pranayama is a calming form of breathwork that can help balance your energy and reduce stress. It involves breathing in and out for the same length of time. Ideally, you want to strive for a 4-count breath, but you can adjust the time to what feels comfortable for you.
To perform Sama Vritti Pranayama:
Nadi Shodhana Pranayama is a breathing practice used in yoga and meditation to help reduce stress and anxiety. It involves alternating between the left and right nostrils as you inhale and exhale. This practice helps to bring balance to the energy pathways in the body, allowing for a more relaxed and clear state of mind.
To perform Nadi Shodhana Pranayama:
Bhramari Pranayama is a powerful pranayama practice that uses the sound of a buzzing bee to bring relief from stress, anxiety and anger. By directing your focus on this sound, you are able to bring your mind and body into a state of relaxation. It can also help improve concentration and focus.
To perform Bhramari Pranayama:
Cooling Breath or Shiitali Kumbhaka is a type of pranayama, which is a yoga practice for controlling the breath and releasing energy blocks. It is considered to be a restorative practice and an effective way to cool down the body, reduce stress, and calm the mind.
It is primarily used to reduce the heat of Pitta dosha in Ayurveda (Indian medicine).Shiitali Kumbhaka is performed by inhaling through the nose and exhaling through the mouth with pursed lips while making a ‘ssss’ sound. This helps to slow down the breath and relax the body.
To perform Shiitali Kumbhaka:
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Bhastrika Pranayama, also known as the bellows breath, is a powerful breathing technique commonly used in Hatha Yoga practice. It increases the oxygen level in your body, calms the mind and helps to relax the whole system. The bellows refers to the fast, forceful exhales and inhales that are used in this pranayama.
To begin Bhastrika Pranayama:
Surya Bhedana Pranayama, also known as the Solar Piercing breath, is an energizing pranayama practice that helps to balance the Solar Plexus chakra. It is said to increase vitality, clarity of mind, and confidence.
This breathing exercise is sometimes called the right-nostril breathing technique because it is performed by inhaling through the right nostril and exhaling through the left nostril.
To practice Surya Bhedana Pranayama:
Chandra Bhedana Pranayama, also known as the Lunar Piercing breath, is a calming pranayama practice that helps to balance the Lunar Plexus chakra. It is said to bring mental and emotional balance and clarity. This pranayama is performed by inhaling through the left nostril and exhaling through the right nostril.
To practice Chandra Bhedana Pranayama:
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Udgeeth Pranayama, also known as the chanting breath, is a pranayama practice that helps balance the throat chakra. This practice is said to help bring clarity and focus, as well as improve vocal ability and communication skills.
To practice Udgeeth Pranayama:
Yoga breathing exercises are a great way to relax your body and mind, as well as balance the chakras. Each one of these nine pranayama practices will help you reconnect with your breath and bring an overall sense of well-being.
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