Yoga Expert Shares 3 Breathing Exercises To Keep Calm

Brahmari Pranayama

Importance of Bhramari Pranayama

Bhramari Pranayama is from the word “Bhramar” which means bumble Bee and the meaning of Pranayama is breathing technique so it can also called ‘bee breath’. Bhramari reduces fatigue, and mental stress. In this technique the exhalation sound resembles the humming sound of a bee hence it is called Bhramari pranayama. The practice of Bhramari Pranayama is very helpful for quieting the mind. You easily can feel the sound vibrations in your jaws, throat and face.

Method

• Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana)
• Straighten your back and close your eyes
• Place your palms on your knees facing up (in Prapthi Mudra)
• Place your thumbs on the 'Tragus', the external flap outside on your ear.
• Place your index finger on your forehead; your middle finger on the Medial Canthus and ring finger on the corner of your nostril
• Inhale and fill your lungs with air
• As you exhale, slowly make a buzzing sound like that of a bee, i.e., “mmmmmmm….”
• Keep your mouth closed the entire time and feel the vibration of the sound disseminate throughout your body

Duration You may begin by practicing this breathing technique for five minutes a day and gradually increase it with time.

Benefits

• Calms the mind and rejuvenates the body
• Increases sensitivity to tastes and fragrances
• Relieves stress and anxiety
• Makes the voice pleasant and melodious and strengthens the vocal chords
• Treats throat uneasiness
• Balances blood pressure
• Improves concentration

Bhastrika Pranayama

Importance of Bhastrika Pranayama

Bhastrika meaning Bellow, pranayama meaning breathing techniques. While practicing this pranayama, the sound made by your breath resembles the sound of the bellows that are used by blacksmiths. The practice of Bhastrika helps build the capacity of the body.

Method

• Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana)
• Straighten your back and close your eyes
• Place your palms on your knees facing up (in Prapthi Mudra)
• Inhale and fill your lungs with air
• Exhale completely
• Inhalation and exhalation should be done in a 1:1 ratio. For example, if you breathe in for 6 counts, you must take 6 counts to exhale

Duration You may begin by practicing this breathing technique for five minutes a day and gradually increase it with time.

Benefits a) Cleanses the entire body and releases toxins b) Improves the lung’s breathing capacity c) Reduces excess fat in body d) Enhances digestion e) Regulates the nervous system f) Purifies blood g) Energizes body and reduces laziness

Anulom Vilom – Alternate Nostril Breathing

Importance of Anulom Vilom

Anulom Vilom Pranayam is an alternate breathing technique. In Sanskrit, the words ‘Anuloma’ means "natural order" and "Viloma" means "going against" Anulom Vilom Pranayam helps to relieve depression, stress, and anxiety. Regular practice has known to be very helpful and useful for well-being.

Method:

·        Sit in a comfortable position of Sukhasana, Ardha Padmasana, Vajrasana or Poorna Padmasana.

·        Keep your back straight, shoulders relaxed and close your eyes to focus on your breath.

·        Place your palms on your knees facing upward (in Prapthi Mudra)

Technique:

Gently close your right nostril with your thumb, inhale into your left nostril and close it, letting the breath out through the right nostril. Then inhale through your right, closing it to exhale only through your left. This makes one cycle.

Benefits

·        Balances the body temperature

·        Cleanses the nadis in your body

·        Relieves stress

·        Improves blood circulation and removes toxins from body

·        Corrects stomach

·        Builds immunity

·        Treats sinus problems and allergy problems