13 Yoga Breathing Exercises For The Body – Steps & Benefits
Yoga breathing exercises or Pranayama refers to, in yoga, deep breathing techniques. Have you ever observed how you breathe? How to do breathing exercise in yoga? It is so natural from the time we are born so we don’t feel the need.
It is also said that pranayama can cleanse all the 72,000 Nadi or nerve in the body. It also helps to enrich your body blood with enough oxygen. You should always practice under a well-trained instructor. Given that, let’s have a look at what basically these yoga breathing techniques are all about.
Yoga Breathing Technique For Beginners:
There are different breathing techniques in yoga but most of them need some guidance if you are doing it for the first time.
- Maintain the right pose when you do each of them. Right pose has a lot of consequences on the body and can affect your overall posture.
- Practicing yoga in the morning is the best way to get start.
- If you have a neck or backache, make sure to get expert guidance before you set your feet on your own to try.
Yoga Breathing Exercises:
“Kapal” means forehead and “Bhati” means shining. Kapal Bhati pranayama releases all the toxins from the body through outdoor breath. It is very powerful breathing which not only helps in weight loss but also balances the entire system.
- Diseases like obesity, indigestion, acidity, gas-related problems,
- Cures breast cancer and all other abdominal related diseases.
- It helps in the removal of dark circles and stress from eyes.
- It energies your nerves and brain.
- It uplifts your mind and soul
Steps for Kapalbhati Pranayama:
- Then, place your hands on your knees.
- Your abdomen muscles should be completely relaxed.
- The breathing in part is done normally and breathing out part is forceful.
The word ‘’bhastrika’’ means bellows. This pranayama provides your body with the maximum amount of oxygen.Bhastrika pranayama is an exercise for breath in yoga; it purifies and balances the entire incorrect imbalance in the body.
- It refreshes mind and body
- It improves memory
- It purifies blood and toxins are remove
- The immune system is to improve
- It helps in the common cold
Steps for Bhastrika Pranayama:
- Now, start breathing deeply and completely to infuse your lungs with oxygen.
- Thereafter, breathe out forcefully.
- Repeat this for 5-10 times.
3. Anulom Vilom Pranayama:
This breathing technique is also known as alternate nostril breathing. Anulom vilom pranayama is one of the core practices of Pranayama. There are many benefits of health: –
- It relieves from tension
- It has infinite healing power
Steps for Anulom Vilom Pranayama:
- This exercise involves, sitting comfortably with cross-legs.
- Then, close your eyes and keep your muscles relaxed.
- Now, the right nostril is to be pressed with the thumb of your right hand and a deep breath is to be taken through the left nostril.
This exercise should not be practiced if you are pregnant or having periods
4 Bhramari Pranayama:
The word ‘‘bhramari’’ means bee. Bhramari pranayama is one of the best breathing exercises to release mental tension and de-stress yourself. It is a simple practice which can be done anywhere. Benefits: –
- It helps in paralysis
- It relieves anxiety, anger,and tension
- Insomnia people can get relieve with this exercise
Steps for Bhramari Pranayama:
- It involves sitting cross-legged on the yoga mat while maintaining a straight.
- Now, close both your ears with your thumbs.
- Put your ladyfingers on your closed eyes, gently. Put your index fingers on your temples and press lightly.
5 Sitkari Pranayama:
Sitkari means the sound that is produced when we draw in air through the front teeth.This technique helps to relaxthe body. Benefits: –
- It cools the entire body, brain,and nervous system
- It reduces blood pressure
Steps for Sitkari Pranayama:
- The upper and lower teeth are kept either tightly closed or slightly opened in relation to each other.
- Here, the tip of the tongue regulates the air pressure.
6. Sitali Pranayama:
The term sitali means sound caused when the air is drawn in through tongue folded into a tube. This technique helps in:-
- Cooling the throat,
- Lower body temperatures
Steps for Sitali Pranayama:
- This technique involves rounding the lips into an “o” formation.
- Roll the tongue into ‘u’ breathing with the tongue curled up at both edges.
7. The Long Exhale Technique:
This breathing technique involves gradually increasing your exhalation until it is twice the length of your inhalation.-this particular breathing technique can help in combating problems like
- Sleep disturbances,
Steps for Long Exhale Technique:
- This involves lying on your back with your knees bent and feet flat on the floor.
- Then, rest a palm your abdomen and take a few practices normal breathing, try to feel the abdomen expand on the inhalation and gently contract on the exhalation.
8. Yogic Breathing For Bronchial Asthma:
Breathing is always helpful. It is an exercise which is easy to do. And here are some yoga breathing exercises benefits: –
- It helps in strengthening lungs
- It improves the immune system and helps in cold
Steps for yogic breathing for bronchial asthma:
- In this technique, you have to sync the rise and fall of your tummy/ abdominal muscles with your deep breathing.
- While doing so, you have to inhale slowly and exhale fully.
9. Breath And Stretch:
This technique is particularly useful for pregnant women. It involves, deep breathing combined with stretching exercises.
10. Nadi Shodhana:
Benefits for this breathe yoga: –
- It helps in clearing and realizing toxic
- It helps to balance hormones
Steps for Nadi Shodhana Pranayama
- Sit in a comfortable asana and make amrigi mudra.
- Now, close the right nostril with the thumb and inhale through the left nostril. Close the left with the ring fingers.
Repeat this cycle 3 to 5 cycles every day. This will lower your heart rate will also reduce stress and anxiety.
11. Bahya Pranayama:
Bahya means outside and the breath is kept outside the body. It should be perform Kapalbhati Pranayama. Benefits of this yoga pranayama: –
- It helps in problems related to reproductive organs
- It cures hernia, constipation, gastric problem and acidity completely
Steps for Bahya Pranayama:
- Begin by sitting in the padmasana position by making sure your spine and head are erect.
- Inhale deeply and exhale completely.
Repeat this at least 5 to 10 times and for those of you with neck and back pain, you don’t have to move your neck down, but just look straight.
12. Dirga Pranayama:
Dirga Pranayama known as ‘three-part breath’. As you breathe in three parts of the body, first is lower belly, the second one is lower chest and the third one is the lower throat. There are many benefits: –
- It helps in full breathing
- It helps in keeping lungs healthy
Steps for Dirga Pranayama:
Lie down on the back with your eyes closed and loosen your body and face. You can bend your knees or keep it stretched. In case of stretching them, bring the soles together on the mat.
- Inhale and exhale naturally without any thoughts or getting divert. Focus and pay attention to the inhaling and exhaling.
- Slowly, begin to inhale and exhale deeply through the nose. Every time you inhale fill up your stomach with a lot of air.
- When you exhale, exhale out from the belly through your nose and bring the navel back towards your spine, to make sure the stomach is empty completely.
Continue for about 10 breaths. This is a yoga deep breathing exercise.
13. Ujjayi Pranayama:
Ancient yogis did this pranayama, these are part of Ashtanga and Vinyasa yoga practices. Ujjayi breath means victorious breath. There are many benefits of this pranayama: –
- It produces heat inside the body
- It regulates cholesterol
- It generates a positive attitude
Steps for Ujjayi Pranayama
- Sit in a comfortable position. Relax your jaw and tongue by allowing your mouth to drop a little.
- Now, inhale and exhale through your mouth and feel it in the windpipe.
Yoga breathing exercises or pranayama are extensively documented and they not only improve one’s flexibility, balance and strength, but also help us to relax.Tags: Benefits, Breathing Exercises, The Body