Breathing in, I calm body and mind. Breathing out, I smile. Being in the present moment, I know this is the only moment.

Photo Dragonfly Photography

My first contact with the concept of yoga was through discovering the beauty of pranayama. I needed to slow down and concentrate on myself. There was too much anxiety and over- thinking. I needed something which could make my day easier and let me concentrate on the most important things in life. At the beginning it was not an easy process. There were so many options and I could not figure it out which one was for me. So, I kept trying and exploring.

Pranayama is a Sanskrit word which literally translates into “extension of the prana or breath”. There are a variety of breathing techniques which can help us every day. I am a huge fan of the belly breath as well as Nadi Shodhana. The first calms me down while the second one wakes me up! All pranayama techniques help calm the mind in preparation for meditation. Many techniques build confidence and reduce blood pressure. Regular pranayama can even extend your life and enhance your perception of life.

I love to practise pranayama in the early morning in a comfortable cross-legged position, but also when walking, or cooking. The most important thing is to start practising and observe yourself during your breathing practice. I choose a technique which is the most appropriate one for that day; invigorating, calming, grounding etc. Then I go with the flow of prana. Sometimes it is a five-minute practice, sometimes longer. You can feel some emotions, vibrations or just a sensation of peace. Afterwards you might smile, laugh or even cry. It is an interesting experience, and one I would encourage you to try!

To help you start pranayama I have prepared a quick guide which I hope will provide a good start to your conscious breathing journey.

1. Bhramari pranayama

I enjoy my practice of Bhramari pranayama, also called ‘Bee Breath’. Here you simply breathe in and out while pressing the cartilage between your ears and cheeks and while making a loud humming sound like a bee and keeping your mouth closed. This type of breath gives instant relief from tension, anger and anxiety[HR1] . It is a very effective breathing technique for people suffering from hypertension as it calms down an agitated mind.

2. Nadi Shodhana

This pranayama, often called Anuloma, is breathing through alternate nostrils of the nose. I love it and I use a lot in my life. It is very purifying. Use the fingers of your right hand. The round always starts with the left nostril open.

1. Close the right nostril with your right thumb and inhale deeply through the left nostril.

2. After inhaling, close the left nostril with your ring finger and pinky finger and exhale through the right nostril.

3. Inhale through the same right nostril.

4. Close the right nostril after inhaling and exhale through the left one. At the beginning the technique seems a little bit complicated but it is an easy and powerful breath[HR1] .

3. Sitali Pranayama

I use this breath when I want to quieten the mind and calm my body. It is not surprising that this technique is called the cooling breath. You simply curl the sides of your tongue and breathe in through your mouth. Try to aim for three minutes of Sitali and then stop. Gradually build up to a ten minute practice.

4. Bhastrika Prana

Bhastrika is a belly breath. I use this type of prana during my yoga classes as a warm up. It improves circulation and clears the nasal passageways. Bring attention to your natural breath first and then continue with placing your left hand on your chest and breathe to your chest only. Then gradually move towards the belly breath. To do this, you need to place the right hand on the abdomen and then take deep breaths in and out forcefully and quickly through the nose. As you inhale, your abdomen moves outwards as your diaphragm descends. This gradual journey from paying attention to your natural breath, to focus on your chest, ending with the belly breath helps explore the difference between the breathing techniques.

5. Kapalbhati Pranayama

And the last type of breath is Kapalbhati Pranayama which is also called a breath of fire! This is an advanced yogic breathing technique that cleanses and detoxifies your mind and body. What is more, it will help you release negative emotions, shake off sluggishness, and energise. You must simply blow the air out from both nostrils which causes our stomach to move inwards. The inhalations and exhalations are short and strong. Perform this cycle ten times, then allow your breathing to return to normal and observe the sensations in your body. Repeat the cycle.

I hope you enjoy this selection of pranayama techniques. The secret is to choose one type of breath and continue it for a while. Even if there are difficulties you should continue. Sometimes, challenging ourselves is just what we need to do.

Namaste

Justyna