Yoga breathing techniques, or pranayama, improve respiratory health. Practicing mindful breath control can improve lung capacity, oxygenation, and well-being.
How to Perform Diaphragmatic Breathing (Dirga Pranayama): Lay down or sit comfortably. Place one hand on your chest and one on your abdomen. Inhale deeply through your nostrils to raise your abdomen. Slowly exhale via your nose, lowering your abdomen.
Benefit: Strengthens diaphragm. Increases breathing efficiency. Nervous system relaxant.
Nadi Shodhana: Alternate Nostril Breathing: Procedure: Sat comfortably with a straight spine. Close your right nostril with your thumb and inhale through the left. Close the left nostril with your right ring finger, exhale right. Right nostril inhale, close, left nostril exhale.
One cycle; repeat multiple times. Helps balance the brain's left and right hemispheres. Clears body energy channels (nadis). Relaxes and relieves tension.
To practice Ujjayi Pranayama (Ocean Breath), inhale deeply through your nostrils and gently tighten your throat. With the same throat constriction, slowly exhale via your nose, making a quiet "ha" sound.
Try multiple breath cycles. Benefits: Warms and purifies the respiratory system. Improves focus and awareness. Helps relax.
Kapalabhati (Skull Shining Breath) How to: Sit comfortably with a straight spine. Take a deep breath and aggressively exhale through the nose, engaging the abdomen. Let inhalation proceed spontaneously. Start slowly and accelerate. Practice for 1-2 minutes. It benefits the respiratory system by cleaning it. Energizes body and mind. Increases abdominal strength.