In the following article, we will follow up on the previous article Introduction to breathing techniques – 4 basic breathing techniques, where I presented the following basic breathing techniques, or pranayama: chandra bhedana pranayama, surya bhedana, bhramari pranayama and ujjayi pranayama. In today’s article I would like to follow up and introduce more advanced breathing techniques: anuloma viloma, nadi shuddhi, kapalbhati and bhastrika pranayama. It is a good idea to start with these techniques only after mastering the basic breathing techniques. This is so that our organism can gradually get used to the force or load that more intensive techniques bring. Think of it as our container of life energy is a small glass, and it only takes a little to fill it. Therefore, it is better to progress on our airway gradually and first to enlarge our container, before starting to learn more intensive techniques.
Introducing more advanced breathing techniques
Anuloma Viloma and Nadi Shuddhi – Help with emotional instability
More advanced Anuloma Viloma and Nadi Shuddhi (Shodhana) breathing techniques based on Surya Bhedana and Chandra Bhedana are introduced in the second and third videos of the Pranayama series. These techniques balance and cleanse the two main energy channels, Ida (moon, left nostril) and Pingala (sun, right nostril), thereby stimulating the central Sushumna Nadi channel and helping us to re-establish energetic and emotional balance.
Translation:
Anuloma – gradual, in accordance with the natural order
Viloma – against the natural order
Nadi – channel where energy flows
Shuddhi – purification, detoxification
Nadi Shuddhi – energy channel clearing/unblocking
Benefits of Pranayama
cleans and balances energy channels
improves our concentration and focus
it helps to harmonize the left and right hemispheres, respectively the logical and emotional side of our personality
helps with depression, anxiety or mental tension 🧠
helps with breathing problems and improves lung function
helps with snoring problems
regulates body temperature
How to breathing technique:
we settle into Padmasana (lotus flower) or another comfortable sitting position
let’s close our eyes
breathe in and out naturally a few times
determine the appropriate length of inhale/exhale and any hold depending on your options (eg 4 sec inhale, 8 sec exhale, 2 sec hold)
do Vishnu mudra with your right hand, chin mudra with your left hand
breathe alternately, put the thumb on the right nostril and inhale with the left, then release the thumb, put the ring finger on the left nostril and exhale with the right (don’t forget to hold for Nadi Shuddhi)
repeat the sequence at the same timing
repeat 5-15 min
let the effect of pranayama wear off
Kapalbhati Pranayama – A wonderful cleansing breathing technique
The more advanced Kapalbhati pranayama breathing technique can give you a great start to the new day. You can practice it if you want to have a radiant skull from cleaning your airways, or when you need to bring new oxygen-enriched blood to the brain to improve your concentration, for example, during an exam or other work. The technique will clear your throat, lungs and stimulate your abdominal organs at the same time.
Translation:
Kapal – skull
Bhati – bright / light
Benefits of Pranayama
cleanses the abdominal organs and lungs
supplies energy to the circulatory and nervous systems
improving blood circulation, digestion and metabolism
strengthens liver and kidney function
removes drowsiness
How to breathing technique:
we settle into Padmasana (lotus flower) or another comfortable sitting position
let’s close our eyes
place your hands on your knees with your palms facing up
breathe in and out naturally a few times
relax especially in the face and neck area (trapezius muscle)
focus on your belly
start with short explosive breaths using the belly, the breath will come naturally (passive)
as a beginner, repeat 10-20 times in the first series
in the second set, increase the number of repetitions
Repeat the series three times, you can start with a non-violent count of 15:20:25 and gradually work up to 100 breaths in a series
let the effect of pranayama wear off
Bhastrika Pranayama – To find inner peace
A more advanced breathing technique, bhastrika pranayama, also known as bellows breath. The main difference between kapalbhati is that it focuses on forcefully inhaling and exhaling through the chest and lungs, not just forcefully exhaling through the abdomen. Technology can give you a great start to a new day. You can practice it if you want to have a radiant skull from cleaning your airways, or when you need to bring new oxygen-enriched blood to the brain to improve your concentration, for example, during an exam or other work.
Translation:
Bhastrika – the bellows
Benefits of Pranayama
cleans the nasal passages, sinuses and chest from excess mucus
strengthens the heart and lungs
oxygenates the blood with oxygen
calms the mind and energizes the whole body
induces a feeling of calmness, well-being and concentration
suitable for asthmatics and other respiratory diseases
How to breathing technique:
sit comfortably, you can try sitting on your knees (vajrasana), or Turkish sitting (sukhasana), or lotus flower (padmasana)
we close our eyes
put your hands on your knees with palms up, or raise them next to your body closed in a fist
Inhale and exhale naturally a few times
especially relax the face and neck area (trapezius muscle)
start with power breathing.
you accompany the breath by raising your hands up to the sky together with opening your palms
as you exhale, press your hands down to your chest and exhale sharply
after the first series, let the effect of pranayama wear off
exhale and get back into a state of relaxation where you can breathe naturally
increase the number of repetitions in the second set
Repeat the series three times, you can start with a non-violent count of 15:20:25 and gradually work up to 100 breaths in a series
