Breathing Techniques And Their Benefits

NEW DELHI, (IANS) – Breath control is described by the Sanskrit word pranayama. It’s a technique that originated in ancient India and is widely practiced in yoga. It should never be replaced with any doctor’s orders  you may have.

Ujjayi/ Ocean’s Breath

Ocean’s Breath provides a quick way to help yourself get unstuck if you’ve been experiencing depression. Inhale through your mouth, pull in your chin so that your throat feels somewhat constricted and touches the chest, exhale while releasing the chin up, and then deliberately and mindfully inhale and exhale through your nose. At least five to ten times should be repeated.

Benefits:

It soothes the nervous system.

Calms the mind and increases psychic sensitivity.

It relieves insomnia.

Slows down the heart rate.

Lowers blood pressure.

Although it is a calming pranayama, it also has a heating effect that encourages oxidation.

Shitali

You can use Shitali to calm yourself down when things become tense, whether emotionally or when the summer heat is at its peak. Roll your tongue in a straw-like motion. Exhale through your nose after holding the inhalation for a few seconds. Repeat.

Benefits:

Reduces excessive pitta.

Lowers body temperature and eliminates surplus heat.

Sparks the appetite and encourages healthy digestion.

Reduces excessive acidity in the gastrointestinal tract.

Relieves inflammatory skin disorders.

Assists in reducing inflammation all over the body.

Promotes mental tranquility by soothing and calming the mind.

Shitkari

You can cool down and calm your nerves by using the yogic breathing technique known as Shitkari. Roll your tongue backward where the tip of the tongue touches the inner edge of the upper palate. Breathe in through the sides of the rolled tongue and close your mouth. Exhale through your nose. Repeat.

Benefits:

Balance of mind and body.

It harmonizes the body’s Pitta (Fire Element).

Removes heat.

Promotes healthy digestion.

Reduces high blood pressure.

Reduces toxins.

Brahmari

If you want to unwind and let go of tension in your body, try using the humming bee breath. Simple yoga breathing techniques include taking a deep breath in through your nose and exhaling with an audible humming sound. One can close your ears with the tip of your index finger as one makes a humming sound. Feel the vibration within.

Benefits:

Reduces stress.

Improves sleep quality.

Increases mindfulness.

Reduces high blood pressure.

Improves lung function.

Enhances cognitive function.

Good for Substance abuse as it reduces cravings.

Bastrika

To relieve tension and stress, practice Bastrika Pranayama. It also produces a great deal of heat, which can aid in calorie burning for your body. Inhale through your nose while seated in a Lotus position. Force your breath to leave your body through your belly as if it were a “bellows” when you exhale. Do this vigorously for ten breaths, then inhale deeply, hold the breath, and exhale slowly.

Benefits:

Benefits the respiratory and digestive systems.

Drains excess phlegm from the lungs.

Improves blood oxygenation, giving all tissues and organs a boost in vitality.

Strengthens and tones the area around the abdomen.

It soothes the mind.

Energizes the entire body and mind.

Alternate Nostril Breathing

It involves breathing through each nostril alternatively. It’s believed that this type of breathing helps balance the right and left hemispheres of the brain, resulting in a calm and centered state of mind.

Benefits:

Reduces stress and anxiety.

Improves mental clarity and focus.

Balances the nervous system

Increases energy and vitality.

Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, is a technique that focuses on deep breathing from the diaphragm, which is the muscle located at the bottom of the ribcage. In diaphragmatic breathing, the diaphragm expands and contracts, causing the lungs to fill with air, resulting in deep, slow breaths.

Benefits:

Reduces stress and anxiety.

Improves sleep quality.

Enhances respiratory and cardiovascular health.

Boosts the immune system.

Slow Breathing

It involves taking slow, deep breaths in through the nose and out through the mouth. It is a quick and easy method that can be used at anytime and anywhere.

Benefits:

Reduces stress and anxiety.

Improves respiratory function.

Lowers blood pressure.

Enhances mental clarity and focus.

Box Breathing

Box Breathing is a simple but effective breathing technique that involves taking four equal breaths, each with a specific count. The process involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding the breath again for four counts. This process is repeated several times to achieve the desired level of relaxation.

Benefits:

Reduce stress and anxiety.

Improves sleep quality.

Enhances respiratory and cardiovascular health.

Increases mental clarity and focus.

4-7-8 Breathing

The 4-7-8 breathing technique is a simple and effective technique that involves counting each inhale, hold, and exhale. The process involves inhaling for four counts, holding the breath for seven counts, and exhaling for eight counts. This process is repeated several times to achieve the desired level of relaxation.

Benefits:

Reduces stress and anxiety.

Improves sleep quality.

Enhances respiratory and cardiovascular health.

Increases mental clarity and focus.

Animal Breathing

Bunny: To increase the amount of oxygen getting to your brain, take several briefs, and rapid breaths.

Bumble Bee: Slow breaths and buzzing can help reduce your heart rate and stress level.

Lion: To let out frustration and rage, take long, deep breaths and roar.

Bear: To induce a state of tranquility and restfulness, concentrate on holding your breath.

Crocodile: Deep belly breathing can be achieved by using yoga asanas like Makarasana.