Yoga has become very popular in recent times. It is no longer necessary to go to exclusive centers where to practice yoga, but it is very normal to find collective yoga activities in many sports centers. In order to get the full advantage of yoga, it is must that you breathe correctly. Do you know how to do breathing in yoga?
Benefits of breathing in yoga
Pranayama is the set of breathing techniques within yoga that allow breathing control since in yoga it is essential. Pranayama comes from the term ” Prana” , which means “air” and ” Yama“ , which means “control.”
Some of the benefits of performing a correct breath are, among others, the increase in lung capacity, the increase in resistance when making physical efforts or helping to achieve peace of mind and peace of mind. After performing a high-intensity activity, breathing correctly will help our body to recover a normal rhythm faster.
Types of breathing in yoga
Abdominal breathing is what we normally do. When we inspire air, the lower part of the lungs fills with air, the diaphragm descends and, consequently, the abdomen swells. Ideally, you can control the air inlet and outlet so that it is slow and quiet, since emitting noise when breathing is a symptom of breathing too quickly.
Shallow breathing occurs when we force with the abs and breathe. We must how the rib cage expands, as no air is passed to the abdominal area, the chest swelling.
Clavicular breathing is produced when the upper part of the lungs is filled with air . To achieve this, the clavicles must be lifted when taking air. It is the least efficient of all breaths.
Pranayama seeks to control these three breaths and combine them, so that we perform complete yogic breathing so that all areas of the lungs are filled with air, causing the lungs to function at 100% capacity. Next, we will see some exercises to be able to exercise our breathing.
Top 5 Yoga breathing exercises
1 – Complete Yogic Breathing
Try to combine all three types of breathing. For it:
- Place your hand below the navel, and breathe. You should feel how the air enters the abdomen. Hold the air for a few seconds and breathe again.
- Next, try chest breathing. Hold for a few seconds and breathe again.
- Finally, test with clavicular breathing.
The purpose of these exercises is that you learn to control the breathing of the different areas of the lungs, first individually and then completely.
2 – Bhambri
This pranayama is characterized by the sound that is produced when exhaling the air. It has a calming effect, due to the long breaths that occur. To do it:
- Cover your ears and close your eyes, keeping your elbows out, so you don’t hear anything coming from outside.
- Make a deep inhalation.
- Gradually he sees the air slowly releasing through the nose so that we hear a kind of buzz.
- You can do this exercise 3-5 times.
3 – Kapalabhati
It is an exercise designed to clean and clear the nasal passages. Try to focus on the process of inhalation and exhalation. For this we must:
- Sit upright.
- Exhale all the air from the lungs and then inhale air slowly.
- Re-exhale all the air through the nose, closing the mouth and clenching the stomach. Repeat these breaths on a regular basis, using the stomach muscles.
- You can do this exercise between 8-12 times.
4 – Anulom Viloma (Alternate breathing in yoga)
Focused on improving our balance and relaxation. To do it:
- Sit down.
- Cover the left nostril, so that we inhale the air from the right.
- Then, also close the other nostril so that we hold our breath for a few seconds.
- Keep the right pit closed and release the air through the left pit.
- Perform the same exercise but with the opposite nostrils.
- You can do this exercise alternating between 5-10 times.
5 – Ujjayi Pranayama
Ujjayi translates “to be victorious” and according to Hinduists, when we practice this type of breathing, the body fills with prana (energy), heats up, oxygenates and relaxes.
To practice it, one of the tricks is to know that this type of breathing has its own sound, you must be able to listen to it and your yoga partners too. For this, we must close the back of the throat, that is, with the neck glottis contracted during deep inhalation, and when exhaling we will hear a kind of HA in the throat.
Final Words – Wrapping it up
In this article, we have seen the benefits of breathing in yoga as well as breathing styles. I also covered the top 5 breathing exercises in yoga.
If you have any queries reading this post. Please comment below, and I will be glad to answer them