One aspect of Yoga that sets it apart from many other exercises is the importance and focus on the breath (commonly referenced in Yoga as Pranayama, meaning breath control).
The power of the breath is ever-present, and in many competitive activities, you will always notice the athlete taking a few moments to breathe and relax before taking the shot or running their race. Maybe you even see yourself taking a big breath when you are feeling overwhelmed or during a workout.
One aspect of Yoga that sets it apart from many other exercises is the importance and focus on the breath.
When you can control your breathing, your nervous system can relax and respond with ease and efficiency. Controlled breathing can cause physiological changes that include:
I have outlined some of my favourite breathing techniques I often use, not only during my yoga practice but also in my daily life.
Before you start any controlled breathwork, it’s a good idea to take a few relaxed breaths to bring yourself to the present moment. Give yourself 30 to 60 seconds per breathwork and then pause, releasing any control in the breath, before beginning again. If you are new to breathwork, aim for around 2-3 rounds, 3-5 rounds for an intermediate, and anywhere from 10 minutes or more if you are an advanced practitioner, or want to feel some potent effects.
This slow, smooth process is super relaxing and is excellent for insomnia, anxiety, stress, and challenging situations. It encourages a nice stretch in the chest area, helps to calm the mind and soothes the muscles. It is a beautiful way to begin a restorative yoga practice or wind down for the evening.
HOW TO PRACTICE
Try and perform this technique by closing your mouth, and only breathing in and out through your nose
This practice completes one cycle of your THREE-PART BREATHING. Repeat as many times as you like. Once completed, stop and notice how you feel.
If you would like to see how it is performed, click here.
Excellent for warming up the abdominal muscles and activating the core, as well as igniting heat in the organs.
This technique is a very warming and blood pumping breath. It is excellent for warming up the abdominal muscles and activating the core, as well as igniting heat in the organs. It’s ideal for a practice that is focused on detoxing or clearing out any stagnant energy or lethargy.
This breathing technique is best practised first thing in the morning on an empty stomach before your run or workout.
HOW TO PRACTICE
The breath is short and sharp, once you begin, keep it going for up to 30 seconds. You will start to notice the inhale happens naturally. Focus on the exhale and the exertion.
Once you have repeated this technique three times, you should begin to feel your core fire up, a good indication you are on the right track. If you experience any dizziness, pause and take natural, uncontrolled breaths in and out through the mouth. For those looking for intensity, increase your pace and force of the exhale and inhale.
If you would like to see how it is performed, click here.
This exercise is a great technique to introduce to your life daily, or as a quick night routine to release any chatter and slow the mind down.
This breathing exercise improves your focus and clarity to reduce stress and anxiety and improves your cardiovascular health.
Inhaling through the left nostril triggers the rest/relaxation response (parasympathetic nervous system) and inhaling through the right stimulates the fight/flight response (sympathetic nervous system). Therefore, alternating your breath through each nostril is infusing your body with oxygen and cultivating balance into the body.
This exercise is a great technique to introduce to your life daily, or as a quick night routine to release any chatter and slow the mind down.
HOW TO PRACTICE
This completes one round of ALTERNATE NOSTRIL BREATHING. Try to reach 3-5 rounds of the complete cycle. As you go along and become more relaxed, increase the length of your inhale and exhale.
Remember it might take a couple of rounds to get it right, however once learnt, it is beneficial.
If you would like to see how it is performed, click here.
Namaste,
Cody
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