Master Yogic Breathing: Techniques for Enhanced Well-being

Breath is the key element of Yoga practice. Yogic Breathing is referred to as the breath work used to enhance prana in Yoga practice. According to yoga tradition ‘pana’ has control over our whole body and allows us to experience life. It is believed that if a part of the body becomes dysfunctional, it lacks ‘prana’. Prana is often confused with breath itself. However prana is the energy that rides on our breath. Which means a person can still breathe and not have prana (the life force energy). 

What is Yogic Breathing?

Yogic breathing is the art of controlling the breath consciously, to match the rhythm of your body.  It can be practiced while moving, sitting or lying down. This practice brings your body and mind into alignment which is the ultimate goal in Yoga. Yogic breath is often used interchangeably with ‘Pranayam’. Pranayam is also yogic breathing performed while sitting. 

Benefits of Yogic Breathing

Numerous studies have been done on the benefits of Yogic breathing. According to a study, the science of yogic breathing is that it is adistinct approach that has a positive effect on the autonomic nervous system, immune function and psychological and stress-related disorders. 

Another study investigating the immediate impact on yogic breathing on the movement of cerebrospinal fluid (CSF) in the central nervous system found that specific yogic breathing exercises, especially deep abdominal breathing, led to immediate increases in CSF velocities compared to spontaneous breathing. 

Here are some of the overall benefits of Yogic breathing.

Physical benefits

• It helps in deepening and regulating your breath by increasing lung capacity and oxygen intake.
• Makes the body light and flexible by releasing tension in the muscles as controlled breath produces heat.
• Improves body awareness and control, which leads to proper alignment.

Mental Benefits

• Activates the parasympathetic nervous system, relaxes the body by lowering stress hormones.
• Quietness the mind chatter, improves awareness of self, to be mindful and to be present in the moment.
• Pranayama techniques like Kapalbhati  detoxifies the body by releasing negative emotions and regulates emotions.
• Reduces Impulsivity
• Lowers symptoms of stress, depression and anxiety
• Makes you calm, improves mental focus, and general well-being 

Medical Benefits

• Lowers heart rate
• Improves sleep
• Lowers and stabilizers blood pressure
• Lowers diabetes
• Lowers cortisol in the body

Yogic Breathing Techniques

Different types of yogic breathing techniques have unique benefits. These techniques are mentioned in the ancient texts called “Sutras” that describe yoga. 

Here are some of the yogic breathing techniques:

1. Three Part Yogic Breath or Full Yogic Breath (Dirga pranayama)

It is a fundamental yogic breathing that engages all three sections of the lungs. It sets the foundation to practice other yoga postures and techniques. It is recommended to practice Full Yogic Breath 5-10 minutes daily to enjoy its benefits. 

Instructions to practice Three Part Yogic Breath/ Full Yogic Breath

• Sit cross-legged on the floor. 
• Keep your spine straight.
• Begin to breathe mindfully through the nose. 
• Close your eyes if you feel distracted.
• Let go of any thoughts and come to the present moment
• Inhale slowly starting from the pelvic floor.
• Focus on filling the lower abdomen, expanding it in all directions.
• Continue to inhale, fill the mid-torso, gently expanding diaphragm, ribs, and mid-back.
• Complete the inhalation by drawing breath into the upper chest, lifting collarbones.
• Pause briefly one inhalation is complete.
• Then exhale slowly and completely.
• Release breath gradually and sequentially: upper chest, mid-torso, and lower abdomen.
• One round of Full Yogic Breath is complete.
• Repeat for several rounds (up to 15 minutes) and return to normal breathing afterward.
• Open eyes, reflect on how you feel

It is recommended to gradually integrate Full Yogic Breath into your daily routine when you become more comfortable with the yogic breathing.

Benefits

• Improves lungs function and oxygen intake
• Reduces stress, anxiety, and symptoms of depression
• Trains the mind to be present and improves focus
• Makes you calm

2.  Alternate Nostril breathing (Nadi Shodhana)

It is believed that Alternate Nostril breathing balances the flow of life force energy (prana). This breathing technique is a great way to improve focus, reduce stress and promote relaxation. Alternate Nostril breathing Technique is featured on American Council on Exercise as a stress relieving breathing technique.

Instructions to practice Alternate Nostril breathing (Nadi Shodhana)

• Sit cross-legged on the floor. 
• Keep spine tall 
• Begin to breathe mindfully through your nose. 
• Close your eyes if you are distracted.
• Let go of any thoughts and be in the present moment
• Close the right nostril with the right thumb, inhale through the left nostril.
• Release thumb, close left nostril with ring finger, and exhale through the right nostril.
• Inhale through the right nostril, switch fingers, and exhale through the left nostril.
• Begin with a few cycles and gradually increase the cycles and the duration when you start getting comfortable

Benefits

• Activates both hemispheres of the brain and harmonizes sympathetic and parasympathetic nervous systems.
• Improves mood
• Calms the mind
• Brings emotional balance
• Reduces symptoms of anxiety and depression
• Improves lung function
• Reduces the mind chatter and improves focus

3. Ocean Breath (Ujjayi)

Ocean breath, (Ujjayi Pranayama), holds a profound place in yogic practices. It is more than just a breathing exercise. It’s a gateway to a harmonious union of body, breath, and mind. The complete breath cycle sounds like the flow of ocean waves while practicing Ujjayi breathing.

Instructions to practice Ocean Breath (Ujjayi)

• You can sit in a comfortable position with your spine straight and shoulders should be relaxed.
• Close your eyes if you don’t want to be distracted.

• Inhale deeply through the nose.
• Constrict the back of the throat while exhaling, creating a sound like ocean waves.
• Practice by exhaling with an open mouth, as if fogging up a mirror.
• Once comfortable, maintain throat constriction during both inhale and exhale.

Benefits

• Reduces mind chatter
• Enhances focus
• Stimulates the lymph system and detoxifies the body

4.  Lion’s Breath (Simhasana)

Lion’s Breath is a pranayama renowned for stress relief, throat stimulation, and upper chest activation. It enhances creativity and communication. This yogic breath engages the vocal cords and diaphragm helps to overcome speech impediments. It has to be practiced on an empty stomach to get its maximum benefits. The American Council on Exercise features a modified version of this yogic breathing technique for tension relief.

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Instructions to practice Lion’s Breath (Simhasana)

• Sit in a chair or cross-legged on the floor with a straight spine.
• Place hands on knees.
•  You can take a deep breath through this nose.
• Exhale forcefully through the mouth, sticking out the tongue and making a “haaa” sound.
• Focus on the space between the eyebrows (third eye) or gaze at the tip of the nose.
• Repeat 2 or 3 times.

Benefits

• The facial expressions involved in Lion’s Breath give a gentle stretch to the face and neck, so it improves flexibility and reduces tension.
• The forceful exhalation involved in this yogic breath strengthens the vocal cords. It is beneficial to singers and public speakers.

5. Equal ratio breathing (Sama Vritti)

Sama Vritti Pranayama, also known as Equal Ratio Breathing or Box Breathing. “Sama” meaning equal and “Vritti” signifying mental fluctuations, this yoga breathing exercise harmonizes inhalations, exhalations, and retentions. It is safe and effective for anyone to practice Equal Ratio Breathing. It is a simple yogic breath that prepares you to practice other pranayama. It can be practiced from anywhere and anytime. 

Instructions to practice Sama Vritti (Equal ratio breathing)

• Sit in a comfortable position
• Begin by taking a few breaths
• Come to the present moment
• Pay attention to your breath
• When you are ready to start inhale for 5 counts 
• Hold your breath for 5 counts
• Exhale slowly for 5 counts
• Hold for 5 counts 
• Then repeat 10- 15 times

Benefits

• Silencing mental chatter
• Enhancing focus
• A tool to manage stress
• Promote well-being in everyday life

6. Kapalabhati (skull shining breath)

Kapalabhati yogic breath is a dynamic breathwork practice that clears and cleanses toxins from the body. It is rooted in the fusion of “kapala” (skull) and “bhati” (to shine, polish, cleanse). Kapalabhati pranayama improves digestion as the yogic breath massages, strengthens and tones the abdominal muscles and digestive organs and oxygenates the blood. This yogic breathing technique brings vitality, improves blood circulation in the brain, and gives a radiant effect to the skull. 

Instructions to practice Kapalabhati (skull shining breath)

• Begin seated or kneeling with a straight back.
• Inhale normally.
• Exhale forcefully through the nose, pulling your belly button toward your spine, creating a noticeable sound.
• Relax and take a regular breath in.
• Repeat the process.

Begin with 3-5 rounds. If you feel discomfort, dizziness, or lightheadedness, stop immediately and rest. It is recommended to practice it under the guidance of a yoga teacher.

Benefits

• The forceful exhalation of this yogic breath activates the parasympathetic nervous system, and helps in relaxing and calming the mind.
• The focused attention on the breath reduces mental chatter and enhances concentration.
• The deep and forceful exhalations make the diaphragm and lungs more flexible and improve lung capacity and oxygen intake.
• The nature of the yogic breath can increase blood flow and circulation.

7.  Bhastrika Pranayam (Bellows Breath)

Bhastrika Pranayama is an advanced yogic breathing practice. It requires familiarity with abdominal breathing. Mastering the basic pranayamas like Full Yogic Breath is advised before beginning Bhastrika. This powerful technique offers transformative benefits, but not everybody can practice it.

Instructions to practice Bhastrika Pranayam (Bellows breath)

• Sit comfortably with legs crossed, straight spine and relaxed shoulders. 
• It’s the time to close your eyes and take a few deep breaths to relax the body.

• Take a quick, powerful breath through your nostrils, expanding your abdomen and chest like a bellows. You can imagine filling your belly with air like a balloon in the sky.
• Exhale quickly and strongly through your nostrils, contracting your abdominal muscles and pulling your navel towards your spine. Just like pushing all the air out of your belly like a deflating balloon.
• Repeat the forceful inhale and exhale in a rapid, rhythmic manner for 10-20 rounds. 

After completing the rounds, inhale deeply and exhale slowly. This is one of the best time to take a moment to rest and observe the sensations in your body.

Benefits 

• The vigorous nature of the yogic breath helps to strengthen the respiratory muscles and make them more efficient.
• The rapid nature of breathing increases blood flow and circulation throughout the body.
• It activates the parasympathetic nervous system helping in relaxing and calming the mind.
• Helps to quiet the mind and improve concentration.

Precautions 

• Bhastrika Pranayama is not recommended for people with high blood pressure, heart disease, or other respiratory conditions.
• If you are new to Bhastrika Pranayama, it is important to start slowly and gradually increase the duration and intensity as you become comfortable with the technique.
• Pregnant or menstruating women, and those with specific health conditions, should consult a yoga expert before practicing.
• Bhastrika Pranayama is a powerful technique. However, it’s best to practice it under the guidance of a yoga teacher. 

8.  Cooling Breath (Sitali Pranayama)

Sitali Pranayama, or Cooling Breath, is a special yogic breathing technique in yoga that helps to cool down the body and balance the Pitta dosha. When the weather gets warmer, it’s common to feel the effects of overheating especially for individuals with a predominant Pitta dosha. This can lead to irritability, anger, skin issues, and digestive problems. Cooling Breath is a simple and effective way to cool both the body and the mind. 

Instructions to practice Cooling Breath

• Sit in a comfortable position
•  This is the time to bring your thoughts to the current moment
• Take a few deep breaths to come to a quiet state
• Begin by curling the sides of your tongue, forming a tube-like shape.
• Inhale slowly and deeply through your mouth, drawing the breath in through the curled tongue. This creates a cooling effect as the air passes over your tongue.
• Close your mouth and exhale slowly and completely through your nose.

Start with a three-minute practice, taking breaks with regular breathing in between. Gradually, increase the time up to a 10-minute daily practice for optimal benefits.

Benefits

• This breathing technique adds moisture to your system and soothes the imbalances caused by excess Pitta.
• Alleviate symptoms associated with increased Pitta, such as irritability and physical discomfort. 
• This yogic cooling breath exercise not only contributes to your overall well-being but also promotes a sense of balance and harmony within the body and mind.

If you can’t curl your tongue to do Sitali Pranayama, as many individuals find it difficult to curl their tongue, there is an alternative yogic breathing technique called Sitkari Pranayama.

9. Sithkari Pranayam (Hissing Teeth Breath)

Sitkari Pranayama is a yogic breathing technique that gets its name from the Sanskrit word “Sitkari,” which means ‘Hissing’. The pranayama refreshes the mind, body and purifies your blood while cooling your body. It is a good alternative for those who cannot curl their tongue to do the Cooling Breath.

Instructions to practice Hissing Teeth Breath

• Sit comfortably with legs crossed, keeping your back straight.
• Close your eyes and use Gyan Mudra with your hands if you like.
• Press your upper and lower teeth together, letting your lips separate.
• You can rest your tongue at the back of your teeth.
• Inhale slowly through the gaps in your teeth, feeling the air fill your abdomen, chest, and neck, making a soft hissing sound.
• Close your lips and exhale slowly through your nose.
•  We can consider it’s the one round of Sitkari Pranayama.

Benefits

• Research shows Sitkari Pranayama positively influences brain waves and promotes body relaxation.
• It helps the nervous system and endocrine glands to release emotional knots.
• Helpful for anxiety and hypertension, 
• It cools the body by affecting brain temperature regulation.
• Promotes mental composure 
• Eases hyperacidity in the intestinal area.
• Balances excessive pitta dosha, soothing soreness throughout the body.
• Benefits teeth health
• Reduces hunger, and quenches thirst.
• Effective for inflammatory skin and contributes to a youthful appearance with regular practice.

Precautions 

• Avoid during cold weather as it cools the body temperature.
• Don’t hold your breath for too long to maintain the cooling effect.
• Skip Sitkari Pranayama in highly polluted surroundings.

Contraindications

• It is not recommended to do it if you have a cough, cold, Asthma, or Bronchitis.
• People with low blood pressure or heart issues should avoid internal breath retention.
• It is not suitable for those with chronic constipation or gastric problems.
• Avoid it if you have sensitive teeth or gaps, as it may cause tooth sensitivity.

As you embark on your journey to explore Yogic breathing, remember it is not a one size fits all practice. So see what works for you. Whether you are practicing yogic breathing for tranquility, energy or mindfulness, the power lies within each intentional breath, so let your breath be the constant companion on your quest for well-being. Although some of the Yogic Breathing techniques are safe and effective to practice all on your own, there are advanced techniques that have to be done under the guidance of an expert. Therefore it is always recommended to consult a yoga expert before practicing Yogic Breathing. It is not just a matter of inhaling and exhaling, it is a journey where you can discover yourself and create harmony among your body, mind and spirit.