Introduction to breathing techniques – 4 basic breathing techniques

Introduction to breathing techniques

In the ancient Indian language Sanskrit, we could explain the word pranayama as follows:

• prana – life force
• yama – restraint, self-control
• ayama – extension, expansion

We can thus translate the word in two ways, either as breath control (prana-yama) or as extension of life energy (prana-ayama). Patanjali did not tell us much about pranayama, and because of this, through our ingenuity, we once again found ourselves in a situation where we created dozens of different techniques from a simple breath. From naturally ordinary to extremely demanding and extravagant techniques.

In the article, we will focus on techniques suitable for beginners and the more complex breathing techniques, and we will save the special ones for next time.

Benefits of breathing techniques

The respiratory system is the only organ system that we can consciously influence. But since our body functions as one unit – an organism where everything is interconnected just like in the world, the universe, by affecting one system we can regulate the functions of another. Different breathing techniques can help us with problems with the digestive system, respiratory system, cardiovascular system, lymphatic system, or nervous system.

Introducing individual breathing techniques

Chandra Bhedana – A cooling technique lowering the high blood pressure

Chandra Bhedana Pranayama (breathing through the left nostril) is a simple breathing technique suitable for all beginners, which can help us cool down the body, lower blood pressure, or get rid of anxiety.

Translation:

• Chandra – moon 🌑
• Bhedana – piercing

Benefits of Pranayama

• helps to cool the body
• useful in heartburn
• refreshes the body and mind and banishes the feeling of laziness
• helps with high blood pressure
• useful in fever
• useful in reducing tension, stress and other mental problems

How to pranayama:

1. sit comfortably, close your eyes, and put our hands on our knees with the palms facing upwards
2. adjust the position of the fingers on the right hand to your preferences
3. close the right nostril with our right thumb and slowly inhale through the left nostril as long as you can
4. remove your thumb from the right nostril, cover the left nostril with the index/ring finger and begin to exhale
5. repeat 10 times, about 3-5 minutes
6. let the effect of pranayama wear off

Surya Bhedana – Warming technique helping with the low pressure and colds

Surya Bhedana Pranayama (breathing through the right nostril) is a simple breathing technique suitable for all beginners, which can help us warm up the body, increase blood pressure, or get rid of anxiety.

Translation :

• Surya – sun ☀️
• Bhedana – piercing

Benefits of Pranayama

• stimulates the brain
• activates the body and bodily functions
• replenishes the supply of oxygen in the blood
• warms the body and helps balance mucus
• helps with colds, coughs, or asthma
• helps with low blood pressure
• useful in reducing tension, stress, and other mental problems

How to pranayama:

1. sit comfortably, close your eyes, and put our hands on your knees with the palms facing upwards
2. adjust the position of the fingers on the right hand to your preferences
3. close the left nostril with the ring finger and slowly inhale through the right nostril as long as we can
4. remove your ring finger from the left nostril, cover the right nostril with your thumb and begin to exhale
5. repeat 10 times, about 3-5 minutes
6. let the effect of pranayama wear off

Bhramari Pranayama – Great help for sleep problems

The bhramari Pranayama helps you with headache, with better sleep, or with a relaxation.

Translation:

• Bhramari – goddess of bees
• Bhramar – large bee, bumblebee

Benefits of Pranayama

• release of stress, tension, anxiety, and anger
• release of brain tension
• induces healthy sleep
• helps with headaches
• lowers blood pressure

How to pranayama:

1. sit down comfortably
2. close your eyes and breathe deeply
3. put your thumbs slightly on the ear cartilage (tragus)
4. place the index finger above the eyebrows and place the remaining fingers lightly on the eyelids, applying slight pressure to the sides of the nose with the tips
5. concentrate your mind on the point between the eyebrows
6. relax your face, jaw, mouth closed, teeth slightly apart and tongue touching the upper palate
7. exhale slowly through the nose while sounding Om
8. repeat 5-10 times, about 3-5 minutes
9. let the effect of pranayama wear off

Ujjayi Pranayama – Calming breath not just for Ashtanga yoga

A simple breathing technique that you will encounter especially during yoga classes, e.g. Ashtanga yoga. It is an energizing and relaxing technique that sends fresh oxygen throughout the body and helps prepare the body for meditation.

Translation:

• Ujjayi – victorious breath

Benefits of Pranayama

• release of brain tension
• increases concentration
• builds internal heat
• increases oxygenation
• on a physical level, the breath purifies

How to pranayama:

1. sit down comfortably
2. close your eyes and breathe deeply
3. take a deep breath and exhale through the nose (you can try it in the beginning through the mouth – imagine that you want to fog the mirror with the sound of Haaaah)
4. you create the sound of the ocean through the larynx as the air moves the vocal cords glottis in and out
5. keep the same length for inhalation and exhalation
6. calm down
7. repeat 5-15 minutes before meditation
8. meditate