For those already experienced or for beginners in meditation, it is known that one of the main pillars of this practice is the way in which the breath is controlled. The fact is that breathing is the basis of survival and it wields enormous power, even if indirectly, in human life.
The philosophy explains that breathing works on its own, not requiring a conscious command, but we can easily influence the respiratory system, for example, when we are nervous or anxious and need to calm down; when we are going to make an important decision that can change our lives or any other situation that requires a little more of the body and mind, it is common to seek concentration in the breath to make some attitudes or decisions.
In yoga or meditation, breathing techniques are called Pranayama, which is summed up in a vital energy that circulates throughout the body. There are numerous Pranayama techniques, just try them out to find which method fits your expectations and needs.
Now check out some Pranayama methods to put into practice:
1- Equality of Breathing (Sama vrtti Pranayama)
Sama means equal and vrtti is the same as action or movement. This technique is linked to focus and balance. You need to inhale and exhale in the same proportion. For example: inhale 1-2-3-4 and then exhale: 1-2-3-4.
2- The Breath of the Ocean (Ujjayi Breathing)
Also known as victorious breathing, this technique calms the nervous system while massaging some internal organs such as the esophagus and spleen. Just take a deep breath in through your nose until your breath catches in the back of your throat. This technique is called ocean blowing because after a few tries, the breath sounds like ocean waves.
3- Luminous Breath (Kapalabhati)
Also known as fire breathing, named after its blood and liver cleansing qualities, as well as increasing oxygen levels. To start Kapalabhati, you need to be sitting cross-legged and with your hands on your knees. For one minute, bring your navel towards your spine each time you exhale, making an audible “CH” sound with your lips pursed.
4- Lion's Breath (Simhasana)
Simha means lion. This technique helps release stress, as well as strengthening the muscles of the face, throat and stimulating the brain. It can be performed in different positions such as sitting, dog or hero pose. Open your mouth as wide as you can and exhale strongly, making an “AAH” sound, while pushing your tongue out as far as you can. Do this looking up, just moving your eyes.
Text written by Natália Nocelli of Team Eu Sem Fronteiras
