Pranayama Breathwork For Healing

The three part breath is a pranayama technique with a foundation in diaphragmatic breathing. This breath technique teaches us to first fill the belly with air before then extending the inhale into the ribcage and eventually into the upper chest.

It’s a very common way to begin a yoga class, and for a good reason. Breathing from the belly brings an almost immediate sense of calm and allows us to deepen our breathing much more than we would from simply breathing into the lungs. Just as crucial as taking a full breath of air in, this technique also promotes a full, healthy exhale. It may seem contradictory, but a complete exhale is just as important, if not more important, for normal oxygen intake than an inhale.

When applied, the three part breath technique can calm the mind and body, reduce stress and anxiety, encourage complete inhales and exhales, and promote healthy breathing on and off the mat.

Here is where yoga and science combine forces to help you “hack” your own system: In his book Breath, James Nestor explains: “...breathing through the right side of the nose activates the sympathetic nervous system...specifically the prefrontal cortex, which has been associated with logical decisions, language and computing. Inhaling through the left nostril has the opposite effect..[it is] more deeply connected to the parasympathetic nervous system…[which] lowers blood pressure, cools the body and reduces anxiety.”

Looks like the ancient yogis were on to something! This brings us to the practice of nadi shodhana pranayama, or the “channel cleansing” breathing technique.

Nadi shodhana pranayama is commonly referred to as alternate nostril breathing in English. The technique aims to help us restore balance to the two nadis, resulting in a calm mind and body. From a scientific standpoint, this can help us even out the sympathetic and parasympathetic systems when we feel over-stressed or upset.

The technique involves alternating inhales and exhales through the two nostrils with a slight breath retention in between. The result is an almost instantaneous sense of calm and a sure-fire way to soothe your stress-response. Practicing a few rounds in the morning can help you start your day off with a clear and calm mind. Practicing before bed can help you to let go of the stresses of the day. And of course this is a pranayama to turn to anytime you feel your anxiety rising and you need some help returning to your natural, balanced state. Let’s begin!

Sometimes yoga is a practice aimed at slowing down, centering oneself and finding a moment of silence. Other times, it´s an opportunity to unleash your inner child, even your inner lion!

Lions pose, lion's breath pranayama, or simhasana in sanskrit, is a somewhat silly posture but it has much to offer. One of the most important benefits possibly being that it allows us a moment to act like children again, sticking out our tongues and making funny noises. Finding a moment to play, in this case in quite a primal way, is an act that is almost unheard of in today’s ‘get it done’ society.

Lion's breath has many benefits, both emotionally as well as for our physical bodies. Let's have a look at some of the pros of this posture:

Emotional benefits

• Lions pose is helpful in releasing feelings of anger, fear, sadness, stress, anxiety and depression

• The posture stimulates our throat chakra, or the Visuddha chakra, which can help us feel more comfortable communicating and expressing ourselves

• Lion's breath helps to energize the body and can be performed when you wake up or need an extra boost throughout the day

• Lions pose can help you let off steam and relax in moments of heightened stress or anxiety

Physical benefits

• Lion's breath activates the digestive system

• This posture releases tightness and stress in the neck, jaw and throat muscles

• Lion's pose tones the platysma muscle (this can help us prevent a wrinkly neck as we age)

• Simhasana provides a nice stretch of the facial muscles

Lions pose offers a great way to unleash your inner animal and let off some steam, something we all can benefit from. The pose can be taken in a few different positions, making it accessible and easy for most people to try. As with all practices in yoga, don’t push yourself too hard when trying out this posture.

Overdoing the exhale while your tongue is extended can put a strain on the neck muscles, so make sure to let out a little more roar with each round of breath until you find that sweet spot. That being said, do feel free to get a little primal, visualizing your anger, frustration or fear escaping your body with each exhale, and confidence, calm and a lion's courage coming in with each inhale.

We live in a world where people are busier now than ever before. The pressure to be better, faster, thinner or smarter unfortunately comes from many different sources. These pressures and expectations sadly lead many people to seek out the easiest and quickest ways to solve their problems. These methods may offer temporary relief, but in the long run we are left in a vicious cycle that has us constantly coming back for more.

The breath is a powerful tool within all of us that is finally starting to get some of the recognition it deserves, and in fact can be a helpful and natural ally for many common problems we all face on a daily basis. Pranayama methods or breathing techniques can be utilized when we need help getting to sleep, waking up, de-stressing or reducing anxiety.

One of these breathing exercises is known as the 478 breathing technique and it was developed by Dr. Andrew Weil. On his website, Weil explains that this exercise can be utilized by nearly anyone because it is so simple yet extremely effective at reducing common negative problems we all experience.

478 breathing Benefits

• Calms the nerves and helps quiet racing thoughts

• Prepares the mind and body for sleep

• A “natural tranquilizer”

• This technique can help reduce cravings

• Helps release anger, helps prevent outbursts

The 478 breathing method is simple and easy to remember. It involves breathing in for a count of four, holding the inhale for seven counts and then releasing the exhale for a count of eight. Any breath technique that involves a longer exhale than inhale can help us to stimulate the vagus nerve, resulting in a deep relaxation effect.

The 478 breathing technique is said to help us release anxiety and strong, negative emotions. It can also help reduce cravings when they arise and may even help reduce cravings over time when practiced regularly.

Yoga and pranayama can help us find balance in a sometimes tumultuous world. Instead of trying to fight the constant ebbs and flows, it can benefit us greatly to learn how to ride these ever-changing tides instead of trying to anchor down in the middle of the storm.

This is the case in Ujjayi pranayama, The breath technique that allows you to calm the mind and energize the body at the same time. To concentrate intently while allowing your energy to flow freely on it’s own. This breath technique is sometimes referred to as the “ocean breath” for the sound produced while practicing this pranayama.

The ocean offers a beautiful visual of a powerful force that flows wildly, yet to a distinct and natural pattern that we can observe and learn to understand. Much like our breath.

What are the benefits of Ujjayi breathing?

Ujjayi breathing translates to victorious breath in sanskrit. Ujjayi is an intermediate form of pranayama that takes a bit of practice to get down. It involves constricting the muscles of the throat which gives it its distinct wave sound. This breath technique has many benefits both on and off the yoga mat:

• Calms the mind and energizes the body

• Helps one find focus and concentration

• Heats the body

• Helps cleanse the nadis

• Helps a yogi connect breath to movement in a yoga flow

• Increases oxygen saturation and decreases blood pressure

Ujjayi breath is an intermediate pranayama technique that allows us to concentrate deeply as well as calm and relax the body and mind. This pranayama is also often referred to as the ocean breath for the wave-like sound you make when practicing it.

Ujjayi breathing involves a slight constriction of the back of the throat, which makes it a bit challenging to perform at first. Once you’re able to get the flow of this pranayama practice down, it can be very beneficial in relaxing and calming the body and mind, or alternatively energizing and heating the body.

Kapalabhati breathing is an intermediate-advanced breathing method that yoga teachers offer to students after they have some experience with other simpler pranayama techniques. The word Kapalabhati comes from the sanskrit words kapala, which means “skull,” and bhati which means “to shine or illuminate.” For this reason, it’s also sometimes called “Skull Shining Breath” or “Breath of Fire.”

The name comes from this pranayama’s ability to cleanse the mind and nadis, or energetic channels, from the inside out. As you practice this breath technique, you build heat which can be visualized as moving around in the skull and creating a clarifying glow from within.

This breathing technique challenges us to switch from practicing a dominant inhale to instead forcing the exhale and allowing the inhale to become passive. This is done by creating a rhythm of short, energetic muscle contractions in the lower belly.

Benefits of Kapalabhati

• Cleanses the mind, body, and energetic pathways

• Helps cleanse the respiratory system

• Works the muscles of the lower abdomen

• Energizes and heats the body

• Promotes focus and concentration

• Can aid in digestion

Kapalabhati breathing is an energetic, fastpasted pranayama exercise.This technique is meant to build heat in the body, which in turn helps to clear out stale energy and toxins from the body and mind. Because this pranayama changes the focus from the inhale to the exhale, it can be a bit challenging at first.

Instead of creating a long, full inhale like many pranayama techniques teach us to, kapalabhati instead puts emphasis on short, forceful exhales and a completely passive inhale. This means that all we are meant to do is force the exhale out and allow the inhale to flow in naturally.

It can take some practice to “reverse” our usual order of breathing. The result is a warm inner glow and a sense of deep, relaxed focus.

Precautions before beginning kapalabhati

Kapalabhati is considered an intermediate - advanced pranayama technique and it’s best to have some experience with other simpler breathing methods before giving kapalabhati a try. It’s also always beneficial to learn pranayama techniques from a trained teacher in a yoga or meditation class.

Kapalabhati should not be attempted by:

• Women who are pregnant or menstruating

• Those suffering from slipped discs

• People with stents in their arteries

• People with high blood pressure should check with a doctor first and use caution

The Buteyko breathing exercise is one of those natural methods that sufferers of asthma, COPD, sleep apnea and other disorders can benefit from. Buteyko breathing involves a series of breathing exercises that are meant to reverse poor breathing habits.

Developed by Dr. Konstantin Buteyko in the 50s, this method first was used to help very sick patients with breathing difficulties regain their ability to breathe freely. The method teaches patients to reverse habits of over-breathing.

Buteyko breathing offers a way for asthmatics and other people that have trouble breathing to relearn correct breathing patterns. By working on taking slower, deeper breaths and breathing less in general, symptoms of many breathing-related disorders can be relieved.

Conscious breathing is a series of techniques developed by breathing expert Anders Olsson. Olsson set out to discover the best way for us to breathe and in doing so became a dedicated proponent of the importance of carbon dioxide to healthy breathing.

Olsson teaches that there are seven habits of healthy breathing: breathing should be through the nose, from the diaphragm, slow, small breaths, performed with erect posture, be rhythmic and quiet. These habits can be practiced and overtime help us to breathe how we were intended to.

Cultures and religious groups across the world have developed prayers that perfectly align with the 5.5 breathing ratio. Nestor writes, “Japanese, African, Hawaiian, Native American, Buddhist, Taoist, Christian—these cultures and religions all had somehow developed the same prayer techniques, requiring the same breathing patterns.”

Rather it involved chants, props like a rosary or prayers like the Ava Maria, various methods all relied on the practitioner breathing around 5.5 times per minute with a 5.5 second inhale and exhale.

It’s a feeling we are all unfortunately familiar with - heart racing, palms sweating, and that feeling you need to escape as the world closes in around you.

Anxiety has become a word commonly used by students of all ages, people in the professional world, parents trying to juggle a million things at once and everyone in between. Anxiety is a disease that attacks indiscriminately and although some people are better at coping, the truth is we can all expect to experience some anxiety in our lives.

A big part of the reason why anxiety runs so rampant in today’s culture is the importance put on productivity over personal welfare. Many companies, schools and parents preach the necessity of perfection and expect tasks to be completed at lightning speed, often with little regard to the mental or physical impact on the person involved.

It is a huge step in the right direction that people are starting to talk about this issue. Rather it be normalizing seeing a therapist, companies offering yoga or exercise breaks throughout the workday, or schools promoting free mental health counseling, there are brave (and exhausted) people standing up to this “productivity over all else” sort of mentality our society has sadly created.

Anxiety can be a debilitating disorder, forcing people to shut down and stay home instead of enjoying their lives as they should. Necessary for some, anxiety medication is a life-saving tool that allows people to live freely instead of being locked in a cage of doubt and panic.

There are other tools available as well - and one in particular that can be a great asset to

people who experience temporary and occasional anxiety as well as those who suffer daily, disruptive episodes. This tool is completely free and something we all have immediate access to, it’s our breath.

Today I’d like to introduce three methods of breathing exercises, or pranayama as it’s called in yoga, that can be utilized for different levels of anxiety. These breathing methods work because they integrate diaphragmatic breathing and/or a long extended exhale; techniques that are scientifically proven to have a direct effect on our stress response.

A quick note - I am a certified yoga teacher and not a psychiatrist, psychologist or therapist. These methods are meant to be used as supplemental tools to help deal with anxiety, but if you experience anxiety in a way that frequently interferes with your life please reach out to a licensed professional for help. I hope these exercises can be used as tools in your journey but they are not meant to replace medication or therapy.

It’s unclear whether or not certain breathing exercises may help prevent the disease. There are however pranayama exercises that may be helpful for those trying to regain normal lung function while recovering from a case of coronavirus.

Pranayama yoga methods can allow a person to gently “work-out” their lungs which can help someone regain regular lung function over time. By practicing breath exercises that focus on a deep breath and long exhale, the body can remember what a full breath feels like as well as experience the relaxing effects extended exhales can provide.

These exercises should only be attempted after consulting a doctor, since the symptoms and severity of Covid 19 vary so drastically from person to person. After receiving medical approval to give breathing exercises a try, make sure to do so slowly and with great care as regular lung function may take awhile to return.

Yoga and pranayama practices not only offer momentary relief to hypertension patients, but actually may be able to provide a lasting improvement in their blood pressure levels. Most pranayama techniques are based on a deep, diaphragmatic breath which can help in opening the blood vessels, reducing heart rate, lowering blood pressure and promoting relaxation.

Yoga asanas or postures can help patients integrate these breathing exercises with gentle movements. This provides a safe and effective form of exercise that can be practiced frequently, another factor known to help decrease blood pressure.

COPD is a destructive disease that wreaks havoc on the lungs overtime. Damage from cigarette smoke, airborne particles, pollutants or chemicals change the structure and function of the lungs making breathing difficult.

COPD, or Chronic Obstructive Pulmonary Disease, is most often caused by chronic bronchitis or emphysema. Symptoms include shortness of breath, tightness in the chest, a chronic cough that produces mucus and repeating respiratory infections, to name a few. Unfortunately COPD can also lead to more serious issues over time like heart disease and lung cancer.

Patients diagnosed with COPD are encouraged to immediately stop smoking to help slow the deterioration of their lungs. Depending on the severity of the disease, they may also be prescribed medications as well as other treatment methods in order to help with symptoms.

The following three breathing exercises are recommended for patients of COPD, but it’s important to confirm with a doctor first that they are safe for you to try. When practicing pranayama, go very slowly and take your time as the exercises may be a little difficult at first. With frequent practice, lung function should improve. Remember, it’s always best to learn these techniques under the supervision of a trained professional.

Today I would like to introduce three different methods of pranayama that can be beneficial to your personal weight loss routine. These are diaphragmatic breathing, the 478 breathing method, and kapalabhati pranayama.

These methods each offer different perks for your mental and physical wellbeing and can be used to help with weight loss. As with all pranayama techniques, it’s best to first learn these methods in person from a licensed yoga or meditation teacher.

These pranayama exercises are meant to be used in conjunction with proper diet and exercise and are not intended to replace medication or any medical weight loss recommendations from your doctor. If beginning a pranayama practice for the first time, check with your doctor to make sure these exercises are safe for you to perform.

According to the American Migraine Foundation, stress may be the biggest trigger for migraine sufferers. For people that experience migraines frequently enough the signs that a migraine is beginning become very clear and predictable.

While this can be a benefit because it allows some time to take medicine and hopefully lessen the symptoms one will experience, it also can be a further source of stress itself. It’s not easy to remain calm and avoid exacerbating the headache more when you know the pain that’s waiting just around the corner.

This is where pranayama may be able to offer a helping hand. Pranayama can be used before and during a migraine and may help to relieve symptoms. Deep breathing exercises and yoga have been shown to help decrease the amount of migraines people suffer from, as well as reducing the severity.

Additionally, pranayama teaches stress-management skills that over time can help us build a “stress resilience.” This means that our bodies will eventually learn to differentiate between situations that warrant a real stress response and situations that may not be pleasant, but also don’t need to result in a downward stress spiral. Essentially, pranayama trains us to feel less stressed, less often.

These three pranayama methods are based on diaphragmatic breathing, or taking deep belly breaths. These techniques are not meant to replace migraine medication, and should only be practiced to treat migraines with medical approval from a doctor.

Your lung capacity refers to the total space available inside your lungs, and therefore how much air you can take in with each breath. An average adult has a lung capacity of about six liters. Your lungs continue to develop until your early to mid twenties, and lung capacity remains generally stable until the mid-thirties when lung function begins to slowly decline for various reasons.

Today we’ll have a look at three extremely simple breathing exercises that you can integrate into your life today. We’ll start with diaphragmatic breathing and then move into the three part breath and 2-1 breathing.

Acid reflux is an uncomfortable occurrence that most people will experience from time to time. This condition is most commonly caused by a malfunction of the lower esophageal sphincter (LES). While this is certainly inconvenient, it usually does not occur frequently enough to seriously interfere with someone’s day to day life.

If you suffer from GERD, then diaphragmatic breathing may be a great exercise to add to your treatment regime.

Cigarette smoking and tobacco use are extremely prevalent in the world. They account for more than eight million deaths each year. Tobacco use varies greatly from country to country and is influenced by many factors like culture, income, religion, gender and more.

In the US, it was estimated that about 14% of the population smoked cigarettes in 2019. While the rate of smoking has decreased, at least in the United States, it continues to take an enormous healthcare toll and impacts the lives of smokers as well as nonsmokers alike.

Today I’ll introduce you to three breathing exercises for smoking cessation: diaphragmatic breathing, the bhramari breath and the 478 breathing exercise.

Pranayama, or yogic breathing exercises, have an enormous potential to help us melt away stress. Many deep breathing techniques stem from diaphragmatic breathing, which has extensive stress-eliminating proof backing it up. Breathing from the diaphragm directly activates the parasympathetic nervous system by way of the vagus nerve. Deep belly breaths help to slow heart rate, lower blood pressure, and put us into a state of deep relaxation.

I've created a pranayama and yoga practice that I feel confident will help you to release some of the stress you’ve built up. While I don’t know exactly what is causing your stress, I can bet that you’re feeling it in the neck, shoulders and back. Even if you don’t hurt in these places, opening these areas up through yoga is like giving your body a massage, and who doesn’t need a massage?!

The following sequence begins with two pranayama techniques that will let you calm your mind and balance the body. After I’ll lead you through a short and simple yoga series that will target the neck, shoulders, back, chest, and the hips. We’ll finish with one last pranayama method that should melt away any remaining stress or tension, leaving you blissed out to enjoy your hard-earned savasana.

Today I’d like to introduce a caffeine-free alternative that costs nothing, has no jittery side effects and won’t cause your energy to spike and then plummet later on. It’s your breath! Pranayama exercises can help us to wake up and energize the mind and body with just a few rounds of conscious inhales and exhales.

Pranayama can help to get you up and moving in the morning, can be practiced mid-day when your coffee buzz has started to lose it’s spark, or in any other moment where an extra energy boost could be handy.

In the following yoga and pranayama sequence, we will explore some breathing techniques that can be practiced to achieve a restoring and restful night’s sleep. They are paired with yoga asanas, or postures, that will relax your body and work out any kinks before hitting the hay.

Breathing exercises, or pranayama, can also be practiced to promote relaxation and feelings of mental peace. Deep, diaphragmatic breathing is scientifically shown to have a direct impact on our autonomic nervous system. Deep breathing can help to slow our heart rate, lower blood pressure and help us feel peaceful and calm.

Certain yoga asanas, such as poses that open the heart space may help someone release pent up emotions and find some mental peace. Breathing exercises can also be integrated to teach a natural and healthy way to relax the mind.

Please keep in mind the following exercises can be beneficial in helping to cope with your depression, but they are not meant to replace medication or therapy.

Most breathing exercises teach us to use long, slow inhales and exhales through the nose. For someone with asthma, learning to breathe through the nose is the first step. As someone who suffered from allergies and asthma I understand this sounds much easier said than done. However, with practice and patience is it possible to slowly open the nasal passages and begin to breathe through the nose more readily.

Next, breathing exercises that focus on an extended exhale will help the body learn to completely expel the air in the lungs instead of relying on rapid breathing to bring in more oxygen. In reality, these quick, short breaths actually cause us to have less oxygen in the body. Exercises like the 2-1 breath or bhramari breathing teach you to breath out long, full exhales and also include an inhale through the nose.

It can be tricky to balance everything on our to-do list with a restorative self-care routine. The best way to integrate more stress-relieving goodness into your day is by starting small. Practice the following pranayama techniques one or twice a day then learn to call on them whenever you feel your anxiety levels rising.

If you have time, give the whole yoga sequence a go. It’s a great pre-bedtime ritual to get in the habit of that will send you off to slumber feeling stress-free and relaxed.

Meditation definitely added another dimension to my yoga practice. It provided an outlet to help me understand and work through my emotions. If there is something I need to release, meditation gives me the space to do so.

Learning a few simple breathing techniques can give you an enormous advantage when it comes to meditation. As thoughts arise and we struggle to keep our focus, pranayama reminds us to simply concentrate on our breath to return to our intention.

The breath is a simple but powerful force that can do magical things when we take the time to connect to it. Allowing your breath to be your anchor can be the first step in entering a deep and transformative meditative state.

Opening our heart chakra allows us to feel a loving connection to ourselves and others. It can be scary and difficult allowing ourselves to be vulnerable after we’ve been hurt or disappointed. Blockages can become rooted in the heart chakra, keeping us stuck in cycles of grief, sorrow or jealousy.

By removing these blockages we can begin to feel compassion and adoration for those around us, for ourselves and the universe. An open heart chakra also allows you to explore the higher chakras and continue to expand in your spiritual practice. The following pranayama exercises can help you connect to your heart chakra or remove blockages that may be preventing you from living life with a free, faithful heart.