You must be thinking how come simple breathing techniques can do wonders for you?
Yogic breathing techniques are powerful enough to sync the breath with body movement, warm-up the body, and bring complete calmness to the mind. Certain ways of inhaling and exhaling can spell complete magic and help with restlessness.
We have at some point or the other experienced anxiety. For some of us, it occurs when we’re extremely happy or stressed, or sometimes when we’re tired. Anxiety is an ongoing emotion, and the imbalance of it depends on its increase and decrease in intensity.
Our body is designed in a way to deal with the issue, and sometimes we even find other ways of coping with it. But when it starts occurring often, then it may turn into a mental issue that needs to be cured as early as possible.
Through relaxing techniques like yoga, a walk in a park, rigorous run, etc. we can handle the situation. But we and so do many people out there believe that the safest and most effective method to treat anxiety is simply by controlling the breath.
Yogic breathing or breath control in yoga is referred to as Pranayama. The practice stimulates the parasympathetic nervous system and calms the mind and relaxes the body. The practice can range from simple to complex to traditional methods of breathing depending on a participant’s ability. You learn an intense form of Pranayama during Yoga Teacher Training in Rishikesh.
The right kind of technique and regular practice helps you to soothe your body and mind.
Sitali Pranayama or Cooling Breath
You look funny while you practice this pranayama. But with it, you find a perfect remedy to soothe your mind and body. When you feel that your heart starts beating fast and your body begins to overheat, start the practice.
- Sit on the mat in a crossed-legged position and calmly breathe through your mouth.
- After a few breaths, exhale and roll your tongue to make a visible U or O.
- Leave a small bit of your tongue sticking outside of your lips.
- Inhale through your mouth in such a way that you’re sipping liquid through a straw.
- Once you start feeling cold on your tongue gently close your lips and start exhaling from nostrils.
- Repeat until you started to feel cooler and calmer.
1:2 Ratio Breathing or the Long Exhale Breath
Also known as 2 to 1 breathing, long exhaling breath refers to exhalation that is double the amount of time as your inhalation.
- Find a comfortable place and sit in a crossed-legged position.
- Rest your right hand on your abdomen and feel the belly expand with each inhale and relax with an exhale.
- Don’t force the breath, and simply breathe in and out, Start to count the inhalation and exhalation.
- In the beginning, inhale and exhale should be of equal length.
- Then start slowly to lengthen the exhalation until you get a 1:2 ratio.
- Keep your practice on track by counting the breath like 2 counts for inhaling and 4 for exhaling.
- If you start feeling short of breath, simply return to normal breathing proves.
Sama Vritti Pranayama or Box Breath or Square Breathing Yoga
It is a simple breathing practice that relaxes your body and calms the mind.
- Sit comfortably on a mat and close your eyes.
- Take a few minutes to notice your breath rhythm.
- Once you’re ready, start to inhale from your nose while counting four slowly.
- Hold the breath for 3-4 seconds, and then exhale.
- Repeat steps 1 to 3 for at least 5 times and notice the calmness your body is filled with.
These wonderful practices are a part of every Yoga training curriculum. If you go for Yoga teacher training in Nepal or opt for training at any Yoga school in Rishikesh, you learn about Pranayama extensively. Keep practicing these three breathing yoga exercises for a healthy and calm body and mind.