Strategic inhaling and exhaling can reap big rewards, but many persons do not take time out to concentrate on their breathing. Pranayama, which is the practice of voluntary breath control, is used in many mind-body disciplines. It has many wonderful benefits, which include reduction in anxiety, improved mental focus and increased relaxation. When next you encounter stress, you should try one of the calming breathing techniques explained below.
Situation: Lacking energy and motivation
Try: Skull shining breath (Kapalabhati)
How to: Do you feel sluggish in the morning? Before reaching for that large cup of coffee, you can try this: Place your hands on your midsection, with one folded over the other just a little below your navel. Through the nose, inhale with a deep breath and forcefully contract the lower section of your belly as you exhale. This will create an exhale breath that is explosive. After each exhalation, follow with a passive inhale breath, while continuing to alternate between the contracting and releasing of your lower belly. Do this repeatedly for 10 complete breath cycles.
Situation: Dealing with work stress
Try: Lion’s breath (Simhasana)
How to: The workday can be filled with stressors, from the congested freeways as you travel around, to meetings with clients who are very demanding. Take a few minutes to practice this technique which relieves tension, before you lose your calm demeanour. Take a seated position and place your palms down on top of your thighs, spreading your fingers wide in the process. Through your nose, inhale deeply, and as you exhale with your mouth wide open, stretch our your tongue. While doing this, create a “ha” sound, almost similar to when the doctor is testing your throat, and presses down your tongue with a tongue depressor. A total of between five and six “roars” should be completed, in order to let go of all your frustrations.
Situation: Struggling to get into a groove during a workout.
Try: Conqueror breath (Ujjayi)
How to: After a busy day, it may not be easy for you to prepare mentally and physically for a long workout. However, this meditative and rhythmic breath can assist in gathering energy for your cardio session. This audible, diaphragmatic technique, which is commonly referred to as the oceanic breath. allows for better endurance during cardio, due to the increase in the consumption of oxygen. To start, you need to take two or three cleansing breaths, which involves inhaling through the nose and then exhaling through the mouth. After doing several of these. inhale air through the nose into the body, and allow it to swirl at the back of your throat, which will create a soft hissing sound. While you exhale. release the air through the nose, out of the body, while simultaneously creating a soft “ha” sound, as if you were making fog on a mirror. While doing this though, your lips will remain softly sealed. At least five minutes should be spent to enjoy the beautiful sound of your breath, while performing your workout.
Situation: Unwinding after a long day
Try: Channel cleansing breath (Nadi shodhana)
How to: Commonly referred to as alternate nostril breathing, this purifying breathing technique, will assist in clearing your mind, so that you can get some well needed sleep. Use your right thumb to close off your right nostril, and then richly inhale through your left nostril. At the top of your breath, use the right ring finger to close off the left nostril, while exhaling slowly through the right nostril. This cycle should be repeated for five breaths, on the opposite side, where you use your left thumb to close off the left nostril, and then use the left ring finger to seal off the right nostril as you exhale. All this is done for five breaths.