Full yogic breathing
There are three types of breathing: abdominal, thoracic, and clavicular . Complete breathing —also called yogic breathing— is done by unifying these three types of breathing, which are intended to take advantage of all the lung capacity.
In abdominal breathing the air is centered in the abdomen. When you breathe in, the lower part of the lungs fills with air, the diaphragm moves downward and the abdomen swells. On exhalation the diaphragm returns to its place and the abdomen descends. You should inhale and exhale through your nose gently and deeply.
On the other hand, in thoracic or costal breathing, attention is focused on the area of the ribs and the thorax. When we breathe in, the lungs swell and the ribcage expands. We can put our hand on our chest to feel how it rises and the ribs separate. As you exhale, the chest falls and the ribs come together.
Ultimately, the intention of clavicular breathing is to fill the upper part of the lungs. In this breath we will raise the clavicles at the same time that we inhale slowly and smoothly, without raising the shoulders.
During this process, the flow of air that enters the lungs is less, which is why it is not practiced in isolation , but within what is known as complete breathing. They are short inhalations and exhalations, common during episodes of nervousness or anxiety.
Pregnant women practice this type of breathing more, especially in the last few months, since the size of the baby prevents the diaphragm from working properly.
When we integrate the three types into one, we manage to fill the lungs with air and empty them completely . Full breathing gives us some benefits, such as:
· Expand lung capacity
· Massaging internal organs
· Provide increased oxygen flow
· Provide serenity and concentration
Pranayama: yogi breathing techniques
Nadhi Shodhana
Its name comes from Sanskrit, nadi meaning "channel" and sodhana , "purify, cleanse." Therefore, it is a technique used to clear our energy channels .
This practice is indicated to slow heart rate and reduce anxiety . In addition, it helps to quiet the mind and thoughts. By breathing alternately through the two nostrils, energy circulates through the ida and pingala nadis, which correspond to the left and right nostrils.
1. With the right hand in Mrigi Mudra, close the right nostril with the thumb and inhale through the left.
2. Then block the left nostril with the ring and little fingers and exhale through the right.
3. With the right nostril open, inhale.
4. Next, close the right and exhale slowly through the left. This is a cycle.
5. Repeat 3 or 5 times and take a deep breath to finish.
Ujjayi
Ujjay means victorious or triumphant breath . During this process, a characteristic sound is produced that is due to the friction of the air through the contraction of the glottis when inhaling and exhaling.
Ujjayi breathing is a very suitable exercise, both stimulating and relaxing. Prepare the mind to focus on the present moment and perform the yoga exercise properly. It makes the blood flow and the cells are oxygenated, at the same time that it favors the cleaning process of the respiratory tract. In addition, it releases the chakras and nadis (channels) through which energy circulates.
Learn more about the chakras in our article: All about the chakras .
1. Sit with your legs bent and your back straight. Close your eyes.
2. Imagine that you fog up a mirror, practice exhaling through your mouth pronouncing the sound "HAAA" so that the glottis contracts.
3. Try to maintain the position of the glottis during inspiration. The same sound should be heard during inspiration and expiration.
4. Close your mouth and exhale through your nose.
Kapalabhati
The Kapalabathi pranayama technique is known in Spanish as “breath of fire” . On the one hand, Kapala means skull and bathi means to shine or clean. Therefore, it refers to the effect it brings to purify and cleanse the mind.
It consists of a series of short and rapid inhalations and exhalations, and air retention that cleanses and purifies the respiratory tract . In addition, it helps control negative emotions, calms the mind and increases energy.
To perform this type of pranayama, sit comfortably cross-legged, head up, and back straight . You can use a cushion to raise yourself up a bit.
1. Before you begin, take a few deep breaths.
2. Then, contract your abdominal muscles and exhale sharply through your nose, focusing the air in your nostrils.
3. Relax the muscles of the abdomen and perform a passive inhalation and forcefully expel the air again.
4. Expel all the air from your lungs and inhale about three quarters of your lung capacity and hold your breath.
5. To finish, take 2 or 3 deep breaths so that the respiratory rate returns to normal.
You can start this technique by performing about 30 pumps in 3 rounds and gradually increasing to 50, so that the body adapts to the exercise.
Viloma anuloma
In this exercise, breathing alternates between the two nostrils . Anuloma means "with an ordered succession" and Viloma "against the natural fluid". If we observe our breathing we will realize that we breathe more through one orifice than another. Alternation occurs naturally, although in many people this change does not occur due to an unhealthy lifestyle.
Its practice serves to oxygenate the body and calm the mind. In addition , it regulates the respiratory flow through the two nostrils , which is often altered. Thus, we balance the flow of breath, purify the nadis, and oxygen reaches both sides of the brain equally.
To begin this practice, sit cross-legged in a comfortable posture.
1. Cover the right nostril with the thumb and inhale through the left.
2. With the ring or little finger, cover the left nostril and exhale through the right.
3. Inhale through the right nostril.
4. Cover the right nostril with the thumb and exhale through the left nostril.
Repeat three times, although it can be increased with mastery of the technique. You can also perform the exercise with air retention.
Brahmari
Brahmari, also known as the bee's breath , is characterized by the sound it makes, similar to the buzzing of a bee.
Its main objective is to take the person to a state of relaxation that facilitates meditation, dispels thoughts and calms emotions. Listening to the inner sound of breathing is very relaxing and helps to increase the feeling of well-being .
1. Sit comfortably with your eyes closed and begin by taking a few deep breaths.
2. With the pads of the thumbs of both hands, cover the ear holes.
3. Then exhale gently through your nose, while with your mouth closed you intone the mantra OM, imitating the buzzing of bees.
4. As you exhale, uncover your ears and place your hands on your knees. This is a cycle
5. If you are a beginner, you can start with 5 or 10 cycles. Over time you can gradually increase up to 30 cycles.
Sama Vritti
Also known as square breathing . Sama means "equal or regular" and Vritti "movements or fluctuations." Therefore, it refers to the ability of this breath to calm thoughts and soften the movements of the mind through a square breath. This is so because it is equitable, it seeks to inhale and exhale for the same duration.
This technique promotes concentration, as it helps to silence the noises of the mind. Therefore, it is very beneficial because it takes the practitioner towards a more relaxed and restorative state . In addition, it favors the balance of consciousness and helps reduce stress and anxiety.
1. Sit upright, in a comfortable position. Close your eyes and breathe deeply for a couple of minutes, without paying much attention to the technique.
2. Then start with square breathing. Inhale mentally counting to 3
3. Hold the breath for a count of 3 again. Exhale and count to 3.
4. With empty lungs, count to 3 again and repeat the cycle.
5. To start, you can repeat the cycle 4 times, and gradually increase it over time.
Bhastrika
This is beneficial for the winter months when you need to retain warmth in the body. You begin in a seated, cross-legged position and begin inhaling and exhaling at a very fast rate continuously. It may be difficult to keep your breathing going continuously but try your best to stay consistent.
After a few rounds, hold your breath in the end and exhale slowly to finish.
