How often do you notice your breathing pattern? Take a moment and analyze your breathing. In this hustle and bustle of life, we barely notice our breathing and it is quite amazing to know that breathing exercises can contribute wonderfully in easing ourselves and feeling de-stressed. A deep, concentrated breathing exercise is one of the best ways to relax and unwind. With effective breathing techniques, we are controlling our mind and, simultaneously improving our ability to augment awareness.
Scientifically speaking, oxygen is alkaline and every time we inhale oxygen, our body’s alkalinity and acidic levels are balanced, thus, naturally curing many health conditions. Breathing right also keeps the negative thoughts at bay, enhancing towards an optimistic and better you.
A relaxed mind and tranquil self is just a breath away, with these quick and inexpensive breathing exercises.
Full Breath Retention: Kumbhaka Pranayama
Certain yogic traditions are highly effective in building strong energies inside you. This practice involves reckoning our breath while we retain it for a moment of time. Also, a way to clear your air around you, Kumbhaka Pranayama, is a practice that requires a lot of patience and favorably effective to your air pressures.
Sit in the meditative posture of Sukhasana. Keep your body upright and your spine, straight, with eyes closed. Give a small exhale, then start inhaling rhythmically until you feel the sense of fullness in the chest. Then preserve the breath for about 10 seconds and exhale naturally without any jerks. Repeat for 15 mins.
Equal Breathing: Sama Vriti
Another practice to calm your mind is Sama Vriti. A relatively easy yogic practice which can be done on-the-go. Even a 1-minute of Sama Vriti can give you highly effective results. Calming the stress hormones and delivering alertness are the basic impacts of the practice.
It’s a two-fold technique. First, count your normal breath. Say, you inhale in 4 counts and exhale in 3 counts. Secondly, lengthen your exhale count. Now count inhaling in 4 and exhaling in another 4. This way you are equating your breaths. You may increase your counts as per your level but do not stress yourself.
Did you know? That most of the diseases and discomforts of the body start from the abdomen. According to the Holy texts of Hindus- the Upanishads, and Vedas, abdomen has an immense power to smoothen the systems of life. The diaphragm, which is located below the chest, at the navel region, holds the navel chakra. The yogis, after great researches on the yogic tradition, have found the Chest breathing to be irrational and it just adds up to hypertension and stress. Therefore, abdominal breathing escalates your health in the correct way.
Sit in a cross-legged position that is Sukhasana. Firstly, follow your breathing, do you breathe more through chest or stomach? Now put your right hand on the navel and left one on the chest. Start breathing provided your right hand is moving more and more outwards that is your stomach area is blowing up and chest is relatively moving less outwards. Follow this for a few minutes.
Alternate Nostril Breathing: Nadi Shodhana
It is a great way to filter your breath. A technique to calm down your five senses and equalize the right and left side of your brain.
Sit up on your knees, gently block your left nostril and breathe in elongated with your right nostril, then breathe out through the left nostril, blocking the right nostril. Repeat it for 10 odd minutes.
Skull Shining Breath: Kapalbhati
When we talk about Kapalbhati, it is considered to be the lifeline for a pure and healthy being. Yoga traditions have been devised in such a way that is inclusive in our day to day lives. Your worrisome and busy schedule can be incorporated with the Kapalbhati practice without taking much time. Kapalbhati is a detoxifying yogasana that has dominant positive effects on your body.
Sit in the cross-legged position. Inhale deeply filling up your lungs. Now, exhale rapidly moving your navel backward, as close to the spine as possible. Do this short breath exhalation for about 15-20 times with the sound of hiss throwing out. Now relax for some time and do the second round of 20 exhalations.
With so much happening in our lives and pretty much more distractions, guided visualization is your way out for a relaxed and rejuvenated mind. This practice offers a peaceful time to yourself with concentrations to oneself in an utmost serene manner. Try out this practice in a quiet place with a fragrant candle or a soothing incense burning.
You may lie down or sit with your legs spread outwards and spine straightened. Follow and reckon every breath of your body. Now visualize a natural surrounding or a pure white light or anything that calms you down. Regulate your breath and the picture in mind and slowly feel the peacefulness.