During my yoga classes, my instructor frequently reminds us to "find our breath" while moving through the sequence of poses. Initially, I was still determining what this meant. Should I be breathing in a different way than I currently am? What is the proper way to breathe while transitioning from one pose to another?
After class, I spoke with my yoga teacher and learned about Pranayama breathing techniques commonly incorporated into yoga, mindfulness, and meditation practices. These techniques can help to alleviate anxiety and restore inner peace quickly and naturally. If you want to enhance your yoga practice, consider exploring the benefits of Pranayama breathing techniques.
In this Post:
What is Pranayama?
Yogapedia defines Pranayama as a technique used in yoga to harness and manipulate prana, which is a universal energy. It is often incorporated into asana practice or used as a preliminary step for meditation. The term is derived from Sanskrit roots - prana meaning "vital life force," yama meaning "control," and ayama meaning "extension" or "expansion." The breath symbolizes prana, and Pranayama involves deliberate control of respiration to extend and expand vital life force energy.
Pranayama is mentioned in many early Indian scriptures, and there are various purposes for its practice, such as purification, achieving liberation, focusing the mind, steadying the body, or as an adjunct to other techniques such as mantra chanting and meditation. In the next section, I will describe and demonstrate four pranayama techniques in detail.
Try These 4 Pranayama Exercises to Alleviate Anxiety and Restore Inner Peace:
Sama Vrtti Pranayama (Box Breathing)
Also known as Box Breathing, Sama Vrtti Pranayama, meaning "same breath," offers a simple yet potent method for anxiety relief.
Sama vritti is a breathing pattern in which the inhalation and exhalation are equal in duration as well as intensity. Equal ratio breathing can be extended to include the kumbhakas, which is also called box breathing, square breathing, or four-part breathing.
Allow this pranayama to settle the mind as long as the intention is clear. Create a sense of equanimity that moves us into a sattvic state. Sattva is the guna that expresses harmony and balance in the mind, body and spirit.
How to practice:
Begin in a comfortable seated position with an upright posture.
Inhale through your nose slowly for a count of four.
Hold the breath at the top for one to two counts.
Exhale through your nose slowly for a count of four.
Hold the breath out at the bottom for one to two counts.
Repeat this cycle for ten full rounds, or adjust the count for longer, more leisurely breaths.
For further reading, check out Kumbhaka: The Power of the Pause from Green Lotus Yoga and Healing Center.
Dirga Swasam Pranayama (Complete Breath)
Dirga Swasam Pranayama also called the three-part breath, focuses on engaging the abdomen, diaphragm, and upper chest in your breathwork to enhance oxygen supply and reduce stress and anxiety.
Larissa Hall Carlson, a Kripalu Yoga instructor and Ayurveda expert, offers a Dirgha Pranayama session to help you achieve tranquility and relaxation. For additional details, please visit Kripalu Yoga.
How to practice:
Begin in a comfortable seated position with an upright posture.
Place one hand on your lower belly and the other over your heart.
Initiate normal breathing while directing your awareness to your stomach, ribs, and chest.
Gradually slow down and deepen your breath.
As you inhale, visualize the oxygen filling your abdomen, then your lungs, all the way up to your collarbones.
During exhalation, visualize the oxygen slowly leaving from the top down, from the collarbones to the abdomen.
Continue this deliberate, three-part inhalation and exhalation for ten rounds.
Ujjayi Pranayama (Ocean Breath)
Ujjayi Pranayama, often called Ocean Breath or Darth Vader breath, introduces a fun and effective approach to anxiety relief, requiring a bit of technique but yielding impressive results.
Enhance your yoga journey with Adriene from "Yoga with Adriene" through her insightful Pranayama video series. Dive into the art of Ujjayi Pranayama, also known as the Victorious Breath, a cornerstone of Hatha Yoga that synergizes mind and body. This series offers a deeper understanding of Ujjayi's unique ocean-like sound and its ability to cultivate mental clarity and synchronize your movements with rhythmic breathing. Discover the transformative power of Ujjayi and elevate your yoga practice. Access the full series and more enriching content at Yoga with Adriene.
How to practice:
Begin in a comfortable seated position with an upright posture.
Constrict the back of your throat to create resistance.
Inhale through your nose while maintaining this constriction.
Exhale through your mouth, simulating the act of fogging up a mirror.
Inhale through your nose again, keeping throat constriction.
This time, seal your lips and exhale through your nose, continuing the mirroring-fogging sensation.
Practice this breathing pattern for ten rounds.
Nadi Sodhana Pranayama (Alternate Nostril Breathing)
Alternate Nostril Breathing, though slightly more intricate, is one of the most effective Pranayama techniques for anxiety relief, stimulating both brain hemispheres and promoting focus and relaxation.
You can survive weeks without food, several days without water, but mere minutes without air. Breathing profoundly influences your mind and body, to the point where inhaling and exhaling differently impacts your nervous system. While many focus on diet, exercise, and hydration, few train their breathing. Overlooking this is a significant oversight for those pursuing health. Additional science-based education, videos and classes are available at YOGABODY.
How to practice:
Begin in a comfortable seated position with an upright posture.
Place your left hand on your left knee.
Bring your right peace sign fingers to rest on your third eye.
Block your right nostril with your right thumb and inhale through the left nostril.
Release your right nostril, close off the left nostril with your right ring finger, and exhale.
Inhale through the right nostril, then close it off and exhale through the left.
Maintain this alternating rhythm for ten full breath cycles, concluding with inhaling and exhaling through both nostrils.
Pranayama offers a natural and accessible means of managing stress and anxiety without the need for any special equipment. These breathing exercises can be practiced anywhere, enabling you to reap the benefits of anxiety relief on your terms in a completely natural way.
