Breathing is a basic principle vital to follow when practicing hormonal yoga. There are many different breathing techniques in yoga, some of them called krije (cleaning), some other pranayama (guiding and controlling). In the traditional concept of yoga, breathing techniques are practised in sitting and lying positions only. Some breathing techniques can be performed independently as relaxation techniques, or can be practised in selected positions to increase their effect. To perform breathing techniques in a dynamic motion is only suitable for advanced and experienced clients who have already mastered both the breathing technique itself and the proper performance of the selected asana or exercise. Modern yoga styles do not practise pranayama techniques very often. If they are used, they are modified several times, and their performence does not correspond to their originals.
Pranayama is the art of breath control, which involves breathing through one or both nostrils. It consists of breathing in, breathing out and breath holds after inhales and exhales. Breath holds are an integral part of pranayama techniques. Yet, it must be remembered they are contraindicated in people with cardiac, vascular and psychiatric illnesses. Pranayama breathing techniques can be divided into three groups, activating, calming and harmonizing. Rhythmic, deep and slow breathing calms and stabilizes the mind, while creating the correct breathing stereotypes and appropriate breathing patterns.
Full Yogic Breath
Starting position
Lie with both arms stretched along the sides, and palms facing upward.
Action
Relax the whole body whilst lying on the back. First, we divide the breathing cycle into 3 parts (abdominal, upper chest and lower thoracic breaths). For abdominal breathing, we put our palms on the lower abdomen and feel the movements in this area. For the lower chest breathing, we put the palms on the sides of the rib cage, the fingers following the direction of the ribs, the thumbs pointing in the opposite direction. We feel the expansion and shrinkage movements in this area. For upper chest breathing, we place the crossed arms on the chest, the thumbs touching the inner ends of the collarbones, the forefinger following the collarbones toward the shoulders. We feel the expansion and shrinkage movements. Then we perform full yoga breathing, combining all three of the above-mentioned breathing techniques together. We put our arms along the body, palms facing upward. We breathe smoothly and feel the breathing movements gradually in all three areas. Finally, we breathe breath naturally.
Precision points
In yoga practice, full yoga breathing is the most used breathing technique. Natural breathing differs from full yoga breathing, with some phases missing or neglected. We consciously do not interfere or control natural breathing cycles.
Purposes
This technique has profound soothing effects. It reinforces the healthy and correct breathing stereotype. It stimulates, deepens and softens bodily self-awareness, while increasing the maximum lung capacity.
Full Yogic Breath
Bhastrika Pranayama (smith's blowers)
Starting position
Sit with legs crossed, palms resting on the knees.
Action
Sit with your legs crossed and keep the feeling of long spine. Both phases of breathing (inhaling and exhaling) are equally deep, with the focus on the abdominal breathing. Put the palm of one hand on the lower abdomen, with the other hand resting freely on the knee and relax the abdominal muscles. After breathing out in a relaxed manner, breath in and out actively. The rhythm and depth of the breaths are individual. There may be spontaneous short breaks in breathing between the phases. We always repeat the breathing cycle for a maximum of 10 times. Then a pause is required.
The practice of inhaling actively means that each breath is sent to the palms placed on the belly, so that the abdominal wall is fully active. After inhaling actively, we breathe out relaxingly.
The practice of exhaling actively: with a strong contraction of the abdominal wall, the bell actively pulls inwards towards the spine. After exhaling actively, we breathe in relaxingly.
Precision points
Inhaling and exhaling actively may initially cause nausea and dizziness. These feelings can be regulated by the speed and depth of breathing. We try to perform contractions of the abdominal wall as deeply as possible and in the lowest parts of the abdomen. It is an advanced breathing technique, whose practice is advisable to perform under the supervision of an experienced yoga instructor.
Purposes
Bhastrika is an activating breathing technique. It increases the heart rate and blood pressure. It stimulates metabolism and thermoregulation, massages the abdominal organs (glands in the abdominal cavity) and regulates the digestive system activity. It is not advised for people with the high blood pressure, heart diseases, hernia, gastric ulcers, epilepsy, progressive myopia or retinal detachment, glaucoma, asthma, chronic bronchitis, stroke and pregnancy.
Bhastrika Pranayama (smith's blowers)
Ujjayi Pranayama (winning breath)
Starting position
Sit with legs crossed, palms resting on the knees.
Action
Sit with your legs crossed and keep the feeling of an extended spine. Both phases of breath (inhale and exhale) are equally deep, focusing on the area of the neck. Perform a gentle "throat contraction" (contraction of the vocal cavity), which will produce a snoring sound in both the inhalation and exhalation. This reduces the flow of air, breathing becomes more difficult, and the breathing muscles are actively involved. The palms can be placed on the sides of the chest, with the fingers following the ribs, the thumbs pointed in the opposite direction. We can feel the expansion and contraction.
Precision points
The increased airflow through the throat can cause dryness and a compulsive necessity to drink. Drinking is undesirable, as this technique heats up the throat and the water will cool it. With the neck constricted, there can be a lack of air and the feeling of panic from suffocation. Such stress is undesirable, so we never perform this technique when feeling any breathing discomfort. We try to make the contraction of the throat as strong as possible. Be careful not to affect the vocal cords. It can be performed instead of natural breathing in selected asanas, and thus we increase the effect of the pose.
Purposes
Ujjayi pranayama is a breathing technique that activates and heats up the throat (thyroid), and it also has a calming effect. It helps people with insomnia, relaxes mental tension and slows the heartbeat.
Ujjayi Pranayama (winning breath)
Nadi Shodhana Pranayama (alternate breath)
Starting position
Sit with legs crossed, palms resting on the knees.
Action
Sit with your legs crossed and keep the feeling of the extended spine. We breathe naturally, alternately with one nostril only. The right hand forms Nasagra Mudra, the left hand Dzhana Mudra. We breathe alternately with one nostril (right/left). After exhaling through both nostrils, we close the right nostril with the thumb of right hand and only breathe through the left one. We feel the permeability of the nostril and the breathing movements. Then we close the left nostril with the middle finger of the right hand. With alternating breathing (Nadi shodhana), we close the right nostril with the thumb and inhale through the left. After that, we close the left nostril, and exhale and inhale through the right one. Then close it and exhale through the left nostril. Once the unilateral and alternate breathing is complete, we remain in the starting position and breathe through both nostrils naturally.
Precision points
Breathing through the right nostril is also called Surya Bhedana Pranayama. It stimulates the sympathetic nervous system that activates and mobilizes the organism. We call the breathing through the left nostril Chandra Bhedana pranayama. It stimulates the parasympathetic nervous system, which controls the calming of the organism.
Purposes
This breathing technique balances the clarity of both nostrils and releases the airways. It harmonizes the sympathetic and parasympathetic nervous systems.