Breathing plays a crucial role in the practice of yoga. There are many techniques and exercises that allow you to deepen your sensations - relaxation or reducing stress levels. Mastering and controlling your breath allows you to gain control over your body and mind. Thanks to it, you can calm down, find stillness, and reduce tension. There are several ways of breathing that beginner yogis should keep in mind.
How to breathe correctly?
Daily activities trigger three different types of breathing in a person. One can distinguish clavicular, thoracic, and abdominal breathing. We usually breathe with the upper part of the chest, but specialists say that the healthiest breath is one that comes from the diaphragm. In yoga, these three breathing techniques are used interchangeably to make the training effective. A yogi should match the type of breath to the position being performed. Many people claim that proper functioning and health are ensured precisely by correct breathing, and learning it will have a positive impact on the entire body. Put on comfortable yoga clothes, unroll your mat, and feel the power of healthy breathing.
Yogic breath
In yoga practice, breath is called prana, and yama means extension. Controlling the breath is a combination of these two words, i.e., pranayama. It is based on inhaling and exhaling through the nose without pausing. You can learn it by performing specific exercises. You can do them at any time of the day, just take a moment to break. Sit comfortably and straighten your back. If you wish, you can lie down. Place your left hand near the lower ribs, and your right hand on your stomach. Inhale through your nose, slowly filling your abdomen, chest, and nose. Exhaling takes place in reverse order.
The second exercise involves breathing through only one nostril. Sit cross-legged, rest your right hand on your forehead, straighten your thumb, pinky, and ring finger, and bend your middle and index fingers inward. Place your hand on your nose so that the thumb is on the right side, and the fourth and fifth fingers are on the left nostril. Rest your index and middle fingers on your forehead. Inhale, then press the right nostril and release the air through the left side. We repeat the action alternately, blocking the nostrils one by one. Nadi-Sodhana breathing helps to calm the mind and reduce muscle tension.
Breathe like a winner
Ujjayi breath is considered by Far Eastern teachers to be the victorious breath. It comes from the diaphragm, is full, and reaches the very ends of the ribs. The inhalation and exhalation resemble saying the letter "h" with closed lips. It is like blowing onto a mirror when you want it to fog up. To perform it correctly, you must tighten the muscles of the glottis located in the larynx (which make it impossible to swallow food and breathe at the same time). Both parts of the breath should be of equal length. At the same time, be careful not to create tension in the body. Perform the exercise a dozen or so times, and after finishing, sit for a while with your eyes closed.
One of the classic poses that will help you relax and at the same time breathe more healthily is Shavasana. Lie down on the mat; a meditation pillow can be placed under your head. Spread your legs, spread your arms to the sides, and close your eyes. Take a few slow breaths from the diaphragm. Thanks to this, your body will be filled with harmony and peace. Feel the relaxation and learn healthy breathing.
