Breathing with intention is a simple mindful act that shows your body love by taking the extra effort to control your breath. The positive effects of mindful breathing include a better immune response and an improved physiological balance – your heart rate slows, blood circulation to the brain and body increases, and anxiety and panic.

Calming breathing techniques take just a few minutes and can be done anywhere. To make sure you are performing the breathing exercises correctly, it can be helpful to place a hand on your stomach or chest to ensure the air is entering where you want it while performing the exercise.

Pranayama is a yoga technique that involves different breathing styles. Here are some Pranayama techniques to try:

  1. Dirga – A special breathing technique that consists of slow, deep breathing. When practiced for 10 minutes, this type of breath can even help with chronic asthma. Start by inhaling through the nose. Fill your stomach with air, and then move the breath to your chest and lower neck. Allow the air to exit in the opposite order, from the neck to the stomach. Count each inhale and exhale for 4-8 seconds to help you slow the pace.
  2. Ujaya – Close off the back of your throat and breathe with a hum, while breathing in and out through the nose. The “hhhh” sound that is created when you seal the back of the throat generates a powerful heat inside your body and allows for cleansing. This type of breath is usually practiced when you’re in need of strength and is continued for 5 to 8 minutes at a time.
  3. Bhramari – While sitting, place your index fingers on your temples. Breathe in through your nose and make a humming noise. Gently push your fingers into your face while breathing out. This will amplify the relaxing humming sound through your ears, which will help you to concentrate.
  4. Nadi Shodana – This breathing method helps you to relax and clear your mind. It is best performed while seated in a cross-legged position. With one hand, close off the right nostril from allowing air in or out. Breathe in through the left nostril. Once the lungs are filled, seal the left nostril with your fingers and exhale, allowing air out of the right nostril. Breath in through the right nostril next, seal, and switch the air to exit the left nostril. Continue to alternate nostrils with every breath.

Practicing breathing methods can feel strange and difficult in the beginning but will become a normal routine that you can rely on when you need to control your mind and body.

References

BH-0043 RevA