In sanskrit, Pranayama means the control of the breath and the control of our vital force. In yogic science it is believed that when we can control our breath, we can control our mind. When we get agitated, distracted ,angry, nervous or anxious we lose control of our breath and our life. Taking back control of our actions and easing our mind to live a better life is possible with the help of various breathing techniques.
In Sanskrit Prana means the life force or energy that enters us at birth and exists at our death. Prana is the force that governs all our nerve networks in the body such as our heart beating or our cognitive brain functions. For all our cells and nerve networks to function efficiently we need oxygen and this is where Pranayama comes in. If we learn how to control our breathing our body will not only work better but our mental functions will improve as our concentration grows and stress decreases. There are a number of breathing techniques that have been discovered over the years that are simple to practice and bring great relaxation to the mind and body. These breathing techniques can be practiced easily and at any time of the day on an empty stomach for best results.
Slow deep breathing.
Slow deep breathing can be practiced before bed as a way to calm the body to improve sleep quality or whenever you are feeling overwhelmed and anxious. Start by laying down on the floor and by placing both hands on the stomach. Next breath in from the stomach for 3-4 counts as it expands then breath out for 5 counts and let the stomach gently go down. Continue the practice and slowly increase the number of exhale counts. For example, inhale for 5 counts then exhale for 6,7 then 8 counts.
The Nadi Shodhan technique.
The Nadi Shodhan breathing practice has been used in Ayurveda to help remove blockages in the body and restore the flow of energy within us. Whether it is to release tension, get out of a rut or destress this is a great technique that can be practiced whenever you feel called to.
Start off by sitting back straight and legs crossed on the floor or on a chair. The fingers of the right hand should alternately block the nostrils; the thumb the right nostril, the ring finger the left. The index and middle fingers are either bent or pressed against the forehead. Begin the practice by exhaling through both nostrils, then inhale through the left nostril. From then on you have to change nostrils each time you exhale.As for the breathing time you can follow a simple rhythm such as inhaling for 5 seconds and exhaling for 10 seconds or inhaling and exhaling for 5 seconds for a more equal rhythm.
–> For best results keep up the breathing for 10 minutes and keep the eyes closed.
Have a goal in mind? visualize it while practicing the Nadi Shodhan technique for greater manifestation.
Try incorporating these easy breathing practices into your life about 3 to 4 times a week and watch as your life changes !
