Pranayama

The following are some of the many types of pranayama breathing exercises you can try:

1) Dirga Pranayama - “3 Part Breath” 

Breathe into your belly, then mindfully continue breathing into your entire rib cage. Exhale slowly and deliberately, releasing from your upper chest first, then your rib cage, and finally, from your belly.

2) Nadi Sodhana - “Alternate Nostril Breathing”

Exhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.

3) Shitali Pranayama - “Cooling Breath”

Roll your tongue and slowly breathe in through it, as if your tongue were a straw. Hold it in for several seconds, then exhale through your nose. Repeat.

4) Bhramari Pranayama - “Humming Bee Breath”

Deeply inhale and make an audible humming sound as you exhale.

5) Ujjayi Pranayama - “Ocean Breath”

Breathe in through your mouth, and as you exhale, pull in your chin and so that your throat is somewhat constricted, and then deliberately and mindfully inhale and exhale through your nose. Repeat at least 5 to 10 times.

6) Viloma Pranayama - “Against the Wave”

Lie down in a comfortable position and thoughtfully inhale for a couple of seconds. Breathe in again, and again until you feel like your entirety of your lungs are filled. Slowly exhale. Repeat for five minutes.

7) Bhastrika Pranayama - “Bellows Breath”

Sit in lotus position and inhale through your nose. When you exhale, force it out through your belly as it your abdomen were a “bellows.” Do this vigorously for 10 breaths, after which take a long inhale, hold the breath, and then slowly exhale. 

8) Kapalabhati Pranayama - “Skull Shining Breath/Breath of Fire”

Much like “Bellows Breath,” inhale deeply through your nose and strongly exhale. Let your next breath come in and out normally, before you repeat the process.

There are many different techniques for practicing pranayama, or yogic breath work. If you’re a beginner, a great way to start learning about pranayama is through our private, 1-on-1 yoga sessions. And when you sign up for a free trial, you get two free sessions!

Deeply inhale and make an audible humming sound as you exhale. This pranayama breathing technique will help you relax and release tension.

Bashstrika pranayama can be a great exercise to help your heart, since daily practice reduces stress and tension, helps oxygenate the blood, and lowers blood pressure. However, if you’re suffering from high blood pressure, a hernia, or heart disease, you may want to consult your doctor first, or avoid this specific pranayama.

Kapalbhati pranayama is also called “Skull Shining Breath,” or “Breath of Fire.” Daily practice of this breath work can help reduce stress, improve blood circulation, encourage healthy digestion through revitalization of your digestive organs. You can practice this exercise by inhaling deeply through your nose, followed by a strong exhale. Let your next breath come in and out normally, before you repeat the process.

If you’re looking for increased focus, patience, and self-control, try the Viloma pranayama, or “Against the Wave.” Lie down in a comfortable position and thoughtfully inhale for a couple of seconds. Breathe in again, and again until you feel like your entirety of your lungs are filled. Slowly exhale. Repeat for five minutes.