Most people live day-in and day-out generally unaware of their breath, until there is an issue with their breathing of course! For some, this could be as simple as getting a common cold and having the nasal passages congested. We quickly realize how important our breath is and we hope to find a quick remedy to return to our regular function and comfort.
What would happen if we lived in a way each day that optimized the respiratory system? Much like routine maintenance on a vehicle, when we purposefully attend to our breath, we can “flush” our system, build capacity, and direct the function and effects of the respiratory system for a desired outcome. The ancient system of yoga has known this secret for thousands of years and it’s called ‘Pranayama’.
Pranayama is the practice of regulating and directing ‘Prana’, defined as vital life force energy. Pranayama techniques work with breath and can help to calm, balance, invigorate, or cleanse the body and mind. Science has shown that some pranayama techniques contribute to a number of positive health effects such as, reduced stress, anxiety, and depression, and increased lung capacity. Engaging with our breath in a specific and focused way through the methods of pranayama can help one to manage and regulate perceived emotional states and physical conditions.
The autonomic nervous system is responsible for involuntary physical processes such as heart rate and blood pressure, and is directly impacted by our breathing. This intricate system includes the sympathetic and parasympathetic divisions. The sympathetic nervous system helps to prepare the body for physical exertion, think fight / flight /freeze responses, and is emphasized by the inhale. The parasympathetic nervous system prepares the body for rest, sleep, and digestion, and is emphasized by the exhale. By learning simple breathing techniques, we can prompt the parasympathetic nervous system and help the body slow down, become calmer, and perhaps even experience relaxation.
There are three specific breathing techniques that have been shown to significantly reduce stress and anxiety: 1) diaphragmatic breathing, 2) “2:1 breathing ratio”, and 3) “Nadi Shodhana”, also known as alternate nostril breathing.
Technique 1: Diaphragmatic Breathing
A prerequisite to learning pranayama techniques is ensuring the body is able to breath fully without strain. To learn this, we recommend practicing a restorative yoga posture called Reclined Bound Angle (Supta Baddha Konasana) which supports the body naturally in diaphragmatic breathing.
For this pose you will need a bolster (or firm pillows) 2 blocks (or 2 equal stacks of firm books) and a firm blanket.
In a comfortable place, sit down on the floor and place the bolster behind you with the short end perpendicular to your lower back. Give a little space between your lower back and the short end of the bolster.
Bring the soles of your feet together with the knees out wide. The legs will form a diamond shape. Take the yoga blocks and place them on the medium or highest level on the outer line of the low thigh / knee region. You will want the legs supported by the blocks so that the knees are lifted higher than the hips.
Sit tall and bring cupped hands to the floor behind the hips and press the fingertips onto the floor to help lengthen the sides of the torso and spine. While maintaining a long torso, start to walk your hands back as you gently recline your back onto the bolster. Support the neck and head with a folded blanket so there is a downward slant from the forehead to the chin.
Once reclined, let the arms rest on the floor next to the sides of the trunk with palms facing upward. This shape will naturally allow the body to breathe in a diaphragmatic method. Stay in this pose while you breathe slowing into the nose for 3-5 mental counts, and breathe slowly out the nose for 3-5 mental counts (allow the inhale and exhale counts to be of equal duration). The goal in this pose is to breathe quietly, without force, and as smoothly as possible. Practice this daily for 5-10 minutes. After some time establishing ease with this practice and allowing the body to learn effortless breathing, THEN it’s appropriate to move into the following pranayama techniques.
Technique #2: Breath Ratio 2:1
1. Sit in a comfortable and upright position either on a chair or on the floor.
2. Widen the collar bones and wrap the outer shoulders back in order for the shoulder blades to firm inward on the upper back. This will widen the chest to optimally breathe.
3. Breathe in a diaphragmatic method (allow the belly to expand outward with the inhale, and contract inward with the exhale.) with an equal inhale and exhale (3-5 mental counts). Relax the body and mind on each exhale.
4. After establishing equal breath without any strain, gently shift the breath ratio to 2:1 method. For example, if your total breath count is 6 (three counts in and three counts out), then shift to a 2-count inhale and a 4-count exhale.
5. Continue this breathing technique for 7-10 cycles minimum.
Technique #3: Nadi Shodhana
(alternate nostril breathing /“channel cleansing”)
Alternate nostril breathing is a pranayama technique that has been scientifically shown to help reduce stress and anxiety. It also helps to improve focus of the mind, health of the respiratory system, and restore balance in the right and left hemispheres of the brain.
1. Sit in a comfortable and upright position either on a chair or on the floor.
2. Widen the collar bones and wrap the outer shoulders back in order for the shoulder blades to firm inward on the upper back. This will widen the chest to optimally breathing.
3. To start, simply breathe in a diaphragmatic method with an equal inhale and exhale (3-5 mental counts). Relax the body and mind on each exhale 1-2 minutes.
4. Place your left hand on top of your left thigh and relax the arm.
5. Bring the right index and middle finger pads to touch the space between the brows. We will use the tip of the thumb to close right nostril and the tip of ring finger to close left nostril.
6. After an exhale through both nostrils, gently press the right nostril closed with the right thumb and inhale slowly through the left nostril until “full”. At the top of the inhale, briefly pause and close the left nostril so that both nostrils are sealed momentarily.
7. Release the thumb away from the right nostril (keeping the left sealed), and exhale slowly and completely. At the bottom of the exhale, briefly pause.
8. Inhale slowly through the right nostril (keeping the left sealed). Pause briefly at the top of the inhale and close both nostrils momentarily.
9. Exhale slowly and completely through the left nostril (keeping the right sealed). Pause briefly at the bottom of the exhale.
Repeat this cycle a minimum of 7 times or up to several minutes.
If the breath is limited by congestion or swollen membranes, technique #1 is more suitable. At any point in the practice of these breathing methods, if one experiences “gasping” or panic in needing to breathe deeply, this is an indication that the practice of diaphragmatic breathing should be revisited. If there is confusion as to the practice, method, and effects of pranayama techniques, please consult with a trained and qualified teacher for one-on-one in person lessons.
