Yoga Breathing Techniques

Pranayama/Breath Practice

Natural breathing

1. Do not control the breath in any way
2. Observe the natural breath as an observer
3. Scan from nostrils, to throat, chest, ribs, belly
4. Observe breath in whole body
5. Notice if breaths are even length
6. Practice for several minutes

Three Part Breath to Dirgha -- Complete Breath -- Anytime – Sitting or Lying down

1. Belly Breaths. Inhale inflate/expand the belly, exhale deflate belly 5 breaths
2. Lower ribs .Inhale expand ribs in all dimensions, exhale, relax ribs 5 breaths
3. Upper chest and collar bones, inhale expand chest, exhale release  5 breaths
4. Dirgha/Complete Breath: Feel the flow between the three parts

Ujjayi —Ocean Sounding  -- Victorious Breath – anytime

1. Deep Inhale

1. Exhale sigh through mouth, or sound like fogging up a mirror 3-5 breaths
2. Close mouth and create a similar sound through the nose, almost like a snore
3. Once exhale sounds become familiar, practice inhale sound, like fogging up back of head.

So Hum Meditation -- Breath sounds like So, Hum (That , I am)

1. Sit comfortably where you will not be disturbed  and close your eyes.
2. For a few minutes observe the natural breath, inhales and exhale
3. Take a slow, deep breath through your nose, thinking the word So.
4. Exhale slowly through your nose,  thinking the word Hum.
5. Continue for a set time, starting with 5  minutes and working up to 20 minutes

Nadi Shodhana--  Channel Clearing Breath—Alternate Nostril Breath

Evening practice: begin on your right side (Right at Night)

Morning: begin on your  left.

Right hand to control the flow of breath through the nostrils. The thumb is positioned over the right nostril, while your third and fourth fingers are over the left. Alternate nostrils are closed at the end of each inhalation.  (5 breaths in and in out each nostril instead or to start)

1. Close Right Nostril with thumb. Inhale through the left nostril (about 3 counts) , close off your left nostril with the third and fourth fingers of your right hand
2. Release and right and Exhale through the right nostril (about 3 counts)
3. Inhale through the right nostril, close it off with your thumb
4. Exhale through left nostril, inhale left, close, exhale, right, etc.
5. Start Over for several minutes

Anuloma- Viloma  -- Reverse Order

1. Close Left Nostril with ring finger. Inhale through the right nostril, close off your right nostril with thumb of your  right hand
2. Release the left nostril and close the right , exhale left
3. Holding the right nostril closed, inhale through the left nostril
4. Release the right  nostril and close the left nostril as in (1) above, but exhale through the right nostril, and
5. Still holding the left  nostril, inhale through the right nostril as in (1) above
6. Start Over

Start with 3-5- rounds and practice for about 3-5 minutes.

Intermediate to Advanced  Pranayama -- Bhastrika & Kapalabhati

Contraindications: Patients of high blood pressure, hernia, asthma, emphysema, pregnant women, gastric ulcer, stroke, epilepsy or vertigo. People with lung diseases such as asthma and chronic bronchitis,and those recovering from tuberculosis, are recommended to practise only under expert guidance.

Bhastrika -- Bellows Breath -- Energy Breath – Daytime Practice-- Sitting

1. Take a slow,deep belly breath.
2. Forcefully exhale, slow, medium or fast, depending on practice and health
3. Follow with forceful deep inhalations through your nose,
4. One second per cycle 10 breaths (begin with less if you feel out of breath)
5. Resume normal breathing for fifteen to thirty seconds
6. One second per cycle 20 breaths
7. Pause of thirty seconds,
8. Third round of 30 breaths.

Kapalabhati -- Skull or Mind Shining Breath-- Daytime Practice-- Sitting

1. Forceful exhalations followed by passive inhalations. forcefully exhale, then
2. Allow lungs to fill passively  
3. 10 times, rate of 30-35 breaths per minute
4. Repeat 3-4 times
5. Resume normal breathing

If at any time you experience uncomfortable sensations or feel dizzy during breath practice discontinue.

References:

1. Asana Pranayama Mudra Bandha  by Swami Satyananda Saraswati, Bihar School of Yoga 1996
2. The Seven Spiritual Laws of Yoga A Practical Guide to Healing Body, Mind, and Spirit by Deepak Chopra, M.D. & David Simon, M.D., John Wiley & Sons, Inc. 2004

3. Light on Prãnãyãma: The Yogic Art of Breathing by B.K.S. Iyengar,Crossroad Publishing Company, 1985