What are 7 Powerful Breathing Techniques And Their Benefits?
October 27, 2021
October 27, 2021
Breathing is an essential aspect of mindfulness and meditation. It is the reason why most individuals feel amazing during yoga class rather than other aerobics practices. During this exercise, try to control your breathing to enjoy the best benefit.
Studies show that oxygen performs a vital role in resetting the body, spirit, and mind making you feel refreshed. Combining this advantage with meditation or other practices makes an individual feel reborn.
All breathing techniques are not equal, as some require proper practice to enjoy maximum benefit. During mindfulness or meditation, here are some breathing techniques to use for general wellness;
The yoga breathing technique
If you practice yoga regularly, it is essential to learn this technique. Although there are different styles of yoga, this practice is effective across different ranges and helps calm the mind.
The yoga breathing practice helps to replenish fresh oxygen. To get the best experience, breathe in slowly, pause for a few seconds, breath out slowly, and pause for a few seconds again. As stated before, this breathing is best with yoga practices.
As you inhale and undergo this process, you connect the energy in the body to open up cells and organs for the body’s overall well-being. Effective yoga breathing practices help trigger a stress response in the body and deplete energy.
It’s also known as equal ratio breathing or samavritti. The purpose of this technique is to ensure inhalation, internal & external retention, and exhalation. It creates awareness of prana flow for general well-being, calms the body, and makes an individual concentrate during meditation.
To practice this technique, find a quiet place and sit in a position allowing your spine upright. Rest both hands on your legs and palm up the index fingertips. Monitor your natural breath for the first few minutes, after which you inhale and take six counts, hold your breath for 4 seconds and exhale. If you notice any struggling while holding your breath, lower the count to 2 or 3 seconds.
Try the same process for a while and after a few rounds, observe changes in your body and mind. As a beginner, you can practice without the retentions. In addition, individuals with high blood pressure, eye, lungs, or heart issues should not hold their breath.
Count for four breathing
This breathing technique is effective for meditation. It involves counting to four and counting backward at a single time. Some individuals use alphabets; you can select which suits your preference.
For count one breath in, count two breaths out, and follow this sequence till you reach the fourth number and count backward. You can do this counting in your mind and if you notice any struggling with the breath, take it gently.
Try abdominal breathing if you are new to meditation or yoga and looking for the most straightforward breathing technique to make your body fit. However, you can try this technique depending on preference, as some experts affirm it reduces stress.
Similarly, it does not consume time or require much procedure making it one of the best breathing techniques to revitalize yourself while at home. Steps to achieve abdominal breathing include; placing a hand on your chest and the other on your stomach, taking a deep breath, and feeling as the air infiltrates your diaphragm with the hand on your stomach. Finally, gently breathe out.
The stimulating breath
Most individuals prefer stimulating breath because it increases energy and alertness in the body. However, it requires a bit of practice within a short while; you will be perfect in it. Nevertheless, stimulating breath is a good technique you should try soon.
The steps to this technique include; quickly breathing in and breathing out. Some professionals said three seconds for inhalation and another three for exhalation is enough after the three seconds duration increases to five or another number depending on your preference till you reach a minute. Note that the inhalation and exhalation time should be the same.
Alternate nostril breathing
As the name implies, it is a breathing technique effective for yoga or meditation—alternate nostril breathing helps to reenergize the spirit, mind, and body. Steps include; plug with either your right or left nostrils, take a deep breath through the other nostrils that are free, and slowly exhale; repeat the same process for the other.
Skull shining breath
This technique is known as Kapalabhati. It helps to warm up the body, mind and shake off negative energy. You can try this practice early in the morning before you begin your yoga or meditation class. The step includes taking a long breath in and letting out a powerful exhale. Then, repeat this process at least three more times.
Numerous breathing techniques help to revitalize general wellbeing. However, the listed breathing helps to energize your body and soul. If you experience any challenge during this practice, consider taking the steps slowly.