What is the first thing we do as soon as we are born? Breathe! And what is the last thing we do before we die? Breathe! Breath is linked with every living creature from birth to death. So, you see, breath is life. It is the basis of our very existence. But unfortunately we don’t give it much attention. Is we focus to give more attention to our breath it’ll benifit us in various ways.
Breathing mindfully and deeply has several benefits such as increasing your efficiency and productivity, experiencing enhanced stamina and energy level of mind and body.
Let’s now understand the breathing techniques. These can help you to breathe deeply. Let us look closely at 4 of these techniques. But a word of caution before you practice these techniques. Avoid holding off breath if you have hypertension, cardiac problem, respiratory problem and depression.
- YOGENDRA PRANAYAMA 1 (EQUAL BREATHING):- Sit your stand straight with your shoulders relaxed. If standing keep your feet 1-foot apart. Keep your gaze fixed at the point ahead of you. Begin inhaling and count upto 3. Begin exhaling and count up to 3. There is no holding of breath. Continue inhaling and exhaling slowly and gently while concentrating on the flow of your breath. Practice about 4-5 rounds.
- YOGENDRA PRANAYAMA 4 (DIAPHRAGMATIC BREATHING):- Lie on your back with your knees bent and keep your heels close to your hips. Keep your knees and feet close to each other. Place one hand lightly on your navel and the other hand by your side. You may choose to close your eyes. Begin inhaling slowly and fully count up to 5 while your diaphragm pushes your abdomen outwards. Begin exhaling and count up to 5 while your abdomen comes down. Keep the count of inhalation and exhalation same. Practice for 5-10 rounds.
- YOGENDRA PRANAYAMA 5 (SHUNYAKA):- Suspension of breath after exhalation, is called Shunkaya. In this pranayama you need to sit erect in any meditative posture. Place your hand on you knees, palms facing down. Close your eyes or fix your gaze at one point ahead. Inhale normally. When the inhalation is complete, begin exhaling slowly and completely till you feel no more air remains within. Pull your abdomen as possible and hold your breath for 5 seconds without any movements in your body. Keep repeating this for 4-5 rounds.
- YOGENDRA PRANAYAMA 7 (KUMBHAKA):- Retention of breath after full inhalation is called as Kumbhaka. Sit erect in any meditative posture. Place your hands on your knees, palms facing down. Close your eyes or fix your gaze at point ahead. After a short exhalation, begin inhaling fully and gradually till you feel really full. Hold the breath for double the couth of inhalation. Breath as per your capacity. Exhale normally. Practice for 4-5 rounds with pauses between each round.
All the breathing techniques explained here will improve your concentration power and remove impurities. They also have a calming effect on your mind. Throughout the day breath mindfully and observe the expansion of lungs and diaphgram during inhalation.
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source https://spotlight7.com/health/4-powerful-deep-breathing-techniques-and-their-benefits/
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