PRANAYAMA TECHNIQUES:
Abdominal Breath - also called the "Diaphramatic Breath", "Natural Breath" - allows one to breath deeply into the lungs, using the diaphragm. Begins to reset our patterns from shallow chest breathing to deep, healthy, belly breathing.
Dirgha Pranayama - (pronounced "DEAR-gah) also called the "Yogic Breath", "Three-part breath" and "Complete Breath" - completely fills our lungs with oxygen. expands and stretches the lungs gently, increasing lung capacity. Brings a higher level of oxygen into the blood stream
Ujjayi Pranayama - (pronouned OOOO-jah-yeee) "Ocean Sounding" or "Victorious" breath (in Kids Yoga we call it the "Darth Vader" breath) The sound created by this breath has been described as a "soft hissing sound" or a "gentle snore." This in one of the most important breathing techniques in yoga. Increases body heat, the sound calms and focuses the mind, allowing you to relax more deeply, can be used to either lower blood pressure and slow heart rate, OR to increase blood pressure and heart rate, depending upon whether one is utilizing the Ashtanga style of forceful ujjayi or the meditative style of slow and soft ujjayi. Used for pain reduction, insomnia, and migraines.
Nadi Shodhana - (pronounced NAH-dee SHOW-dhah-nah) the "Sweet Breath", "Channel Purification Breath" or "Alternate Nostril Breath"- brings balance to the right and left hemispheres of the brain
Kapalabhati - (pronounced kah-PAH-lah-bah-tee) "Skull Polishing Breath" - increases circulation, energizes the body, brings a high level of oxygen into the blood stream
Breath of Fire - "Bellows Breathing" - strengthens chest and diaphragm, loosens spine, stretches lungs, controls the breath at a different level.
Analoma Veloma - (pronounced annah-LOW-mah veh-LOH-mah) Advanced Breathing Technique for experienced meditators and yogis who already have an established breathing practice. Brings one to a deep, contemplative state of mind, and mastery over the physical breath.
Bhastrika (Bellows)
Bhastika consists primarily in forced rapid deep breathing which serves as a basis for many varieties of exercises, all of which may be described by the same name. Although air is forced both in and out, emphasis is placed upon expulsion or explosion of air. A series of such explosions, each following the other in quick succession without pause, either full or empty, may be called "a round." Beginners should limit a round to about five explosions, though the number may be increased to ten, or to any number needed to obtain the desired effect. The desired effects range from increased ventilation, increased blood circulation, increased clearing of nasal passages and increased thinking capacity to overwhelming pacification of all mental disturbances. Please be warned against generating such powerful explosions that the lung tissues will be injured and against extending a series so long as to become dizzy. Comfort, not reckless excess, should guide your motives and manner in doing this exercise.
Kapalabhati (Cleaning Breath)
Kapalabhati is a breathing technique used specifically for cleansing. If we have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly. In this practice we deliberately breathe faster, and at the same time use only abdominal (that is, diaphragmatic) breathing, not chest breathing. In kapalabhati the breath is focused on exhalation :short, rapid, and strong. We use the lungs as a pump, creating so much pressure as they expel the air that all the rubbish is cleared from the air passages, from the lungs up through the nostrils. Kapala means "skull," and bhati means "that which brings lightness." Kapalabhati is a good thing to do when we feel heavy or foggy in the head. If we have problems with the sinuses or feel numb around the eyes, kapalabhati can help to clear this area as well.
The kapalabhati and bhastrika breathing techniques share the same general principle, namely that we clear the nasal passages with the force of the breath. As mentioned under bhastrika, we must be very careful with these techniques because there is a danger of creating tension in the breath. We may also become dizzy when we breathe rapidly; for this reason we always conclude the practice of kapalabhati with some slow breaths. It is important not to breathe rapidly too many times, but after a few rapid breaths take several slow ones in which we emphasize the long exhalation.
Anuloma Viloma - Alternate Nostril Breathing
This pranayama manipulates the flow of energy through the nadis (channels) in your body and ultimately brings about a balance of both stimulation and relaxation.
Sequence:
Using your right hand close your nostrils:
- Tuck your index and middle fingers into the palm of your hand.
- Use your thumb to close your right nostril.
- Use your ring and little fingers together to close your left nostril.
- Breathe in through the left nostril closing the right.
- Breathe out through the right nostril keeping the left nostril closed.
- Breathe in through the right nostril keeping the left nostril closed. .
- Breathe out through the left nostril keeping the right closed.
Caution:
- Try to make the inhalation and exhalation of equal length.
- Take care not to strain.
- Try to make every breath soft and gentle.
Benefits:
- Anuloma Viloma restores the natural balance in your breathing.
- It will remove tension, fear, and worry and will make the mind calm, poised and serene.
- Through the practice of this Pranayama, happiness, health, vigour and melodious voice can be attained.
Bhramari
The sound produced is commonly described as being like the buzzing of a bee. Although, in bhramari, one breathes both in and out through both nostrils and produces a buzzing or humming sound in both directions, expect somewhat different sounds from inhaling, which has a higher pitch, than from exhaling, which has a lower pitch. Bhramari is customarily described as involving rapid inhalation producing a high humming sound like that of a male bee and slow exhalation producing a low humming sound like that of a female bee.
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