If you’re interested in trying breathing exercises to reduce stress or anxiety, or improve your lung function, we’ve got a few to sample. You may find that certain exercises appeal to you right away. Start with those so that the practice is more enjoyable.
Alternate nostril Breathing
In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 2:8:4. If you are really healthy, you will breathe predominantly through the left nostril about one hour and fifty minutes, then through the right nostril. But in many people, this natural rhythm is disturbed and Alternate nostril Breathing restores that. One round of Alternate nostril Breathing is made of six steps, as shown below. Start by practicing three rounds and build up slowly to twenty rounds, extending the count within the given ratio.
How to do?
Sit comfortably in any meditative posture. Sit erect. Be calm and close your eyes. Close the right nostril with the right thumb. Now inhale slowly through the left nostril and fill your lungs. After complete inhalation, press the left nostril with the ring finger of the right hand and close the left nostril. Open the right nostril, exhale slowly. After complete exhalation, again inhale through the right nostril and fill your lungs. Close the right nostril by pressing it with the right thumb. After opening the left nostril, breathe out slowly.
Cleanses and tones up the entire nervous system.
People suffering from cough and cold benefit greatly.
Heart is strengthened.
Blocked nostrils are cleared.
Removes mental tension and worries.
Induces feeling of peace.
It is a breathing technique used specifically for cleansing.The forced exhalation removes the unwanted stale air from the lungs making way for a fresh intake of oxygen rich air eventually leading to cleansing the entire respiratory system. This is a wonderfully invigorating exercise to begin Alternate nostril breathing. By increasing the amount of oxygen uptake in the body it is effective for cardiac problems and helpful in clearing the mind and improving concentration.
How to do?
Sit comfortably in any meditative posture. Sit erect. Exhale through both nostrils, contracting the middle and lower abdomen portions. Release the contractions quickly and immediately follow with another forceful exhalation. Inhale passively and effortlessly. Gradually increase the frequency to about 100 strokes/minute. After the round take a deep breath and gradually exhale.
Cleans capillaries of the remotest part of the body.
Purifies the frontal portion of the brain.
Aids in combating asthma, diabetes, and chronic bronchitis besides other nervous disorders.
Cleans the nasal passages.
This is the most effective and powerful of all the various exercises to revive and stimulate the nervous system and the circulatory system.
How to do?
Sit comfortably in any meditative posture. Sit erect and Keep the left hand on the left knee. Fold the index and the middle fingers of the right hand to touch the palm. Close the right nostril with the right thumb. Exhale through the left nostril and immediately inhale forcefully. Quickly open the right nostril by closing the left nostril and repeat the procedure. Keep repeating this pattern quickly gradually increasing the speed of inhalation and exhalation. Simultaneously contract and expand the abdominal muscles and slowly return to the initial speed.
Very good for the respiratory system including the diaphragm and the bronchial tubes.
Improves function of digestive organs.
Helps reducing excess fat in the abdominal region.