This is a step-by-step guide to 8 common breathing techniques, when to use them, and their effects. Good luck with your explorations, and please read the last section before you start practicing.
Deep Belly Breathing (Diaphragmatic Breathing) – for deep relaxation
This technique is perfect to release tension, before doing any another breathing technique. Use it alone to really let go. It involves breathing “into your belly”, rather than shallowly “into your chest”.
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose, allowing your abdomen to rise and expand.
- Exhale slowly through your mouth, letting your abdomen fall.
- Repeat this cycle for a few minutes, focusing on the rise and fall of your abdomen.
Ujjayi Breath (Victorious Breath) – focus during movement
Ujjayi breath involves creating a slight constriction at the back of your throat during both inhalation and exhalation, producing a soft ocean-like sound. It promotes focus, and is often used while moving the body through asanas, as it’s great to combine with bandhas (locks). Since the first yoga style i practiced was ashatanga, this is probably the technique I’ve done the most. Actually, when I started studying contemporary dance, my teachers wondered why my breathing was so loud. Turned out I was automatically using the ujjayi breath (and had to re-learn how to breath normally while moving). So, to use in right dosage,:
- Inhale slowly and deeply through your nose while slightly contracting the back of your throat.
- Exhale slowly through your nose, maintaining the throat constriction to create the gentle sound.
- Continue this technique, focusing on the sound and the sensation of breath.
Nadi Shodhana (Alternate Nostril Breathing) – for calm balance
Nadi Shodhana is a balancing and calming technique that involves breathing through alternate nostrils. It helps synchronize the body’s energy channels, and the technique is easy to focus on, making it great for the wandering mind.
- Sit comfortably with your spine straight.
- Use your right thumb to close your right nostril and inhale through your left nostril.
- Close your left nostril with your right ring finger, release your right nostril, and exhale through it.
- Inhale through your right nostril.
- Close your right nostril, release your left nostril, and exhale through it.
- This completes one cycle. Repeat for a few rounds, alternating the nostrils with each inhale and exhale.
Bhramari (Bee Breath) – to soothe
Bhramari is a stress reducing pranayama. It involves making a humming sound during exhalation, resembling the sound of a bee. This is indeed a favourite of mine, as it so soothing. Sometimes it is combined with fingers in the ears, and optionally also on the sides of the nose.
- Sit comfortably and close your eyes.
- Inhale deeply through your nose.
- Exhale slowly while making a humming sound, creating a vibration in your throat.
- Keep the sound consistent and soothing.
- Repeat this for several rounds, focusing on the calming sensation the sound brings.
Sama Vritti (Equal Breathing) – a great starting point
Sama Vritti, or equal breathing, focuses on extending the length of both inhalation and exhalation. It promotes relaxation and balance. It is often used in yoga and mindfulness practices, and it is a great technique for beginners.
- Find a comfortable sitting position.
- Inhale through your nose for a count of, for example, 4.
- Exhale through your nose for the same count of 4.
- Continue this equal count for both inhalation and exhalation.
- As you become more comfortable, you can gradually increase the count to deepen your breath.
Box Breathing (Tactical Breathing) – general purpose
Box breathing, also known as square breathing, is a natural next step after equal breathing. It is basically the same, but you hold the breath after the inhale and exhale. It is a common mindfulness technique, used by military forces, among others, to promote both relaxation and focus. It involves equalizing the length of inhalation, holding the breath, exhalation, and another breath-hold, creating a “box” pattern.
- Inhale deeply through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 4.
- Hold your breath again for a count of 4.
- Repeat this pattern for several cycles, gradually increasing the count if comfortable.
Kapalabhati (Skull Shining Breath) – to energize and cleanse
Kapalabhati is an energizing and cleansing technique that involves rapid exhalations through the nose while keeping the inhalations passive. This is one of the techniques, that probably shouldn’t be the first one you practice. It is intense, and it requires that you know how far to take it… which means you need to be listening to your body. It is done on an empty stomach, in the morning.
- Sit comfortably with your spine straight.
- Take a deep inhale and then forcefully exhale through your nose, contracting your abdominal muscles.
- Allow the inhalation to happen naturally as your abdominal muscles relax.
- Repeat this pumping action for a designated number of repetitions (e.g., 20-30), and then take a few deep, calming breaths.
Holotropic Breathwork – to go beyond
Holotropic Breathwork is a technique developed by Stanislav and Christina Grof, that combines rapid and deep breathing with evocative music, to induce altered states of consciousness. It’s used as a therapeutic tool for self-exploration, transpersonal exploration, and emotional healing. Usually done in couples, one is breathing while the other one is there to protect the space.
- Lie down in a comfortable space with your eyes closed.
- Begin to breathe rapidly and deeply through your mouth without pausing between inhales and exhales.
- Allow any emotions, sensations, or visions to arise without judgment.
- The session is guided by music, and it’s recommended to do this technique with a trained facilitator or in a supportive group setting.
Pranayama is control of life force
Remember that each breathing technique may have different effects on individuals, and it’s important to approach these practices with awareness and respect for your body’s limits. If you’re unsure or have any health concerns, consider consulting a healthcare professional before trying these techniques, especially the more intense ones like Holotropic Breathwork. Pranayama techniques (breathing techniques in yoga) have various effects on the body and mind, so choose the ones that suit your needs and practice them mindfully and safely. The term pranayama consist of prana – life energy, and yama – control. To control the life force is about as powerful as it gets, so take it one step at a time. The most important thing is to make sure you are as grounded in your life, as you intend on going beyond. If you’re new to pranayama, consider learning from an experienced instructor to ensure proper guidance on technique.
