Breath is a subtle invisible force that pervades the body and greatly influences of state of physical, mental and emotional well-being. It is the factor that connects the body and the mind.
Through Pranayama, or breath work, we control or manipulate the breath in specific ways to elicit certain desired results - such as feeling energized, balanced, motivated, supported or at peace.
These techniques come from ancient teachings yet are scientifically-proven to improve our health + wellness in the modern day.
Explore the practices below and enjoy the benefits for yourself!
Nadi Shodhana
[alternate nostril breathing]
the benefits
Nadi Shodhana is a technique to purify the channels of the body/mind through which energy and information flow. Nadi means “channel of circulation” and Shodhana means “cleansing.”
Often, we favor one side of our nose when breathing and don’t even notice this is happening. By using Alternate Nostril Breathing, we utilize both sides equally, thus balancing our brain.
Breath through the left nostril activates the right “feeling” side of our brain, and breath through the right nostril activates the left “thinking” side of our brain.
WHEN TO PERFORM
This technique increases absorption of prana in the head and invokes a state of calm, restful awareness.
It assists in quieting the mind prior to meditation or when trying to fall asleep.
It's also extremely effective to perform 1-2 rounds when you're in anxious or aggravating situation and need to quickly relax, center yourself and alleviate stress.
the process
Rest your first and middle fingers at the area between and slightly above your eyebrows.
Use right thumb to close off right nostril.
Inhale slowly through left nostril.
Close left nostril with ring finger and pause for a moment or two.
Lift thumb from right nostril and exhale through your right side.
Now, inhale through right nostril.
Use thumb to close of right nostril and pause for a moment or two.
Lift ring finger from left notrsil and exhale through your left side.
This series of 8 movements is considered is one "round" of Nadi Shodhana. Start slowly with 1-3 rounds and gradually increase. Never force. Sit quietly for a few moments after you have finished and observe the effects in your body and mind.
Bhastrika
Pranayam
[Bellows Breath]
the benefits
This is a powerfully heating form of pranayama. It clears congestions from the head and increases energy and internal fire.
Bellows Breath is one of the most empowering breathing exercises and can bring great invigoration to the body and mind. As this is a forceful practice, it is recommended not to use if you are feeling heated or aggravated.
when to perform
If you feel sluggish in the morning, perform a set of Bhastrika breaths and you will feel the clouds clear from your mind. You may also perform a few breaths throughout the day if you are feeling drowsy or lethargic.
It is generally not recommended that you perform Bellows Breath before bedtime, as you may have difficulty falling asleep.
the process
Begin by relaxing your shoulders and taking a few deep, full breaths into your abdomen.
Start exhaling forcefully through your nose, followed by a forceful deep inhalation – at the rate of one cycle per second. Your breathing is entirely from your diaphragm, keeping your head, neck, shoulders and chest relatively still while your belly moves in and out.
This forceful exhale + inhale = one complete Bhastrika breath.
Complete a round of 10 Bhastrika breaths.
Breathe naturally and notice the sensations in your body/mind.
After 15-30 seconds, begin another round of 20 Bhastrika breaths.
Breathe naturally again, taking notice of the sensations in your body/mind.
After 15-30 seconds - ONLY if you feel up to it - take a final round of 30 Bhastrika breaths.
Again, breathe naturally and observe. Take note of any sensations/emotions that arise.
Although Bellows Breath is a safe practice, stay tuned in to your body and mind during the process. If you begin to feel light-headed, over-heated or uncomfortable in any way, stop for a few minutes and resume in a less intense manner.
Dirgha Pranayam
[Complete Breath]
THE BENEFITS
This balancing exercise shows prompt benefits in the body and mind — as it allows us to utilize our entire lung capacity and send fresh, oxygenated blood to our brain, organs, cells and beyond.
It involves consciously filling three different areas of your lungs, starting with the lower chambers, moving up through the middle regions and finishing with the upper areas of the chest.
By shifting your attention to direct your breath, you will notice deeply relaxing and releasing effects.
WHEN TO PRACTICE
Not to sound trite but truthfully - absolutely any and every time you think about it!
Practicing Dirgha Pranayam strengthens our muscle of opening up to our full potentiality in body, mind and emotions. It positively impacts our personal and professional lives in countless ways, and can’t be “over” performed.
Begin with a daily practice of a few minutes in the morning, afternoon or evening and expand the practice when you’re ready to.
the process
Step One
For the first breath, inhale slowly and deeply, directing the air into your belly. Notice how your belly rises up like an inflating balloon.
As you exhale, lower your belly just as air escapes from a balloon.
Repeat this pattern several times, drawing the air into the lower chambers of your belly and lungs with smooth and rhythmic breathing.
Step Two
After you are comfortable with the first step, move to the middle section. Start by filling your lower belly as before, and then direct your inflow to your mid-lung region by opening your ribcage. You will feel your ribs expanding between your diaphragm and chest.
Exhale in reverse by contracting the ribs and then drawing the belly in.
Inhale and exhale several times filling both the bottom and middle areas of your lungs.
Step Three
Finally, we add the third chamber of the lungs - in the upper chest.
Begin by drawing air into the bottom and middle regions of your lungs, continue breathing in. Fill the upper lungs so that you are breathing into your collarbones. Once your breath has reached the top, reverse the motion… exhaling as you lower your chest, contract the ribs, and finally feel belly deflate like a balloon.
This 3-part series is the Complete Breath.
Practice until your inhales and exhales flow in a smooth, continuous motion.
As you practice Complete Breath, envision this deep conscious breathing nourishing the organs, tissues and cells in your body, enabling them to perform their vital functions effortlessly.
As you become comfortable with directing and controlling the breath in this way, you can also send inhalation and exhalation into other areas of the body that are in need of cleansing.
Questions?
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