Breathing is one of the most basic yet essential functions of our body. It’s something we do without even thinking about it, but did you know that there are different types of breathing techniques that can help improve your physical and mental health? In this post, we’ll go over some of the most popular breathing exercises in New Age spirituality.
1. Diaphragmatic Breathing
Also known as belly breathing or deep breathing, diaphragmatic breathing involves taking slow, deep breaths through your nose while expanding your belly outward. This technique helps to increase oxygen flow throughout the body and decrease stress levels by activating the parasympathetic nervous system.
To practice diaphragmatic breathing, find a comfortable seated position with your feet flat on the ground and place one hand on your chest and the other on your stomach. Take a deep inhale through your nose for four seconds while allowing your stomach to expand outward. Hold for a few seconds before exhaling slowly through pursed lips for six seconds while contracting your abdominal muscles.
Repeat this exercise for five minutes or longer until you feel more relaxed and centered.
2. Box Breathing
Box breathing is another simple yet effective technique used in yoga practices to calm the mind and promote relaxation. It involves inhaling deeply through the nose for four counts, holding for four counts, exhaling slowly through pursed lips for four counts, then holding again for four counts before starting over.
This pattern creates a “box” shape when visualized in time with each count – hence its name: box breathing.
Try practicing this technique during moments of stress or anxiety to help regulate emotions and bring yourself back into balance.
3. Alternate Nostril Breathing
Alternate nostril breathing (also called Nadi Shodhana) is an ancient yogic practice that helps balance both hemispheres of the brain by alternating which nostril air flows through during each breath cycle.
To begin alternate nostril breathing, sit in a comfortable position with your eyes closed and your left hand resting on your lap. Take your right thumb and place it over your right nostril while inhaling deeply through the left nostril for four counts.
Next, close both nostrils by placing your ring finger over the left nostril and exhale slowly through the right nostril for six counts. Repeat this cycle by inhaling through the same right nostril for four counts before switching back to exhale via the left side of the nose.
Try this technique whenever you feel mentally or emotionally drained as it can help revitalize energy levels and improve focus.
4. Ujjayi Breathing
Ujjayi breathing is often referred to as “ocean breath” due to its characteristic sound that resembles waves crashing against a shore. This technique is used in yoga practices to promote relaxation, increase body awareness, and deepen meditation practices.
To practice ujjayi breathing, inhale deeply through your nose while constricting your throat muscles slightly so that air flows past them creating a soft hissing sound – similar to Darth Vader’s breathing style in Star Wars!
Exhale slowly through pursed lips while continuing to contract the throat muscles gently. Repeat this pattern for several minutes until you feel more relaxed.
5. Kapalabhati Breathing
Kapalabhati (or “skull-shining” breath) is an energizing exercise that involves rapid inhalations followed by forceful exhalations designed to clear out stagnant air from lungs and stimulate circulation throughout the body.
To begin kapalabhati breathing, sit comfortably with a straight spine and take a deep breath in through both nostrils before forcefully exhaling out all stale air from stomach area alone without taking any pause between each breaths except after every 10th breath when you should hold after exhalation till next inhalation occurs automatically then continue this cycle for 5 to 10 minutes.
This technique is not recommended for those with high blood pressure or heart problems, so please consult a doctor before practicing it.
In conclusion, incorporating breathing exercises into your daily routine can help improve physical and mental health by reducing stress levels, increasing oxygen flow throughout the body and promoting relaxation. Experiment with each of the techniques above to see which one resonates most with you and make it a part of your regular self-care practice.