Pranayama, like Cinderella in yoga practice, is often overlooked by the average practitioner. The reason for this is that some enthusiasts focus more on physical training and breathing is left behind.
Ancient yogis understood that pranayama was an integral part of yoga practice. Breathing is a reflection ...... life in the human bodyThrough the training of breathing, more subtle energy is brought in and stored in the body. In this way, it can mobilize the body's functions and coordinate the operation and promote the exercise of the whole body.
Contemporary research has strengthened the effectiveness of yogic breathing. A 2021 study found that participants who practiced yogic breathing reported reduced stress, anxiety, and depression, as well as improved sleep quality. A 2020 review of 18 studies found that breathing also improved symptoms in people with asthma or chronic obstructive pulmonary disease. Other studies have shown that "slow yogic breathing" is essential for improving memory, concentration, and other cognitive functions.
To take advantage of the breathing techniques in yoga, here are five transformational techniques. But don't just use it in yoga classes. These tips may also be helpful when facing everyday challenges.
Five ways to breathe in yoga (and in life).
1.Basic breathing awareness.
Start by paying attention to your current breathing state, practicing challenging yoga asanas may cause you to hold your breath; Overdue for a difficult exercise can cause you to become short of breath. When does your breathing become shallow? What makes it sped up? "This is very valuable information for training the ability to withstand stress. Additionally, notice that your breathing tends to slow it down, which can lower blood pressure, pain, and anxiety, and improve concentration and sleep.
Try it anytime, anywhere. Breathe through your nose and observe the inhalation and exhalation. Which is faster? Which is longer? Don't deliberately interfere with your breathing. Just notice how it feels in your body. Lasts 2-3 minutes.
2.Ocean respiration.
This classic breathing exercise enhances the relaxing effect of slow breathing due to its soft, soothing sound, similar to the sound of waves crashing. It seems that the vibrations in the throat stimulate sensory receptors that signal the vagus nerve to induce a calming effect.
Try it in your yoga practice to focus your attention. When you practice yoga, inhale through your nose, then open your mouth and exhale slowly to make a "ha" sound. Try it a few times, then close your mouth and exhale through your nose, maintaining the feeling in the back of your throat when you use it to make a "ha" sound.
3.Alternate nostril breathing.
When you alternate between your right and left nostrils as you inhale and exhale, you "clear and purify the nostrils," and in yogic beliefs, the nostrils are the channels of energy that run through the body through which life force and cosmic energy are transmitted. While there is no clear scientific evidence to support the effects of yogic breathing on energy and vitality, a 2008 study found that alternating yogic breathing in the left and right nostrils affected blood pressure in different ways. Another small study found that exercises. Alternating nostril breathing lowered the blood pressure of the participants.
At the end of the asana practice, try to prepare yourself for meditation. Adopt a comfortable sitting position. Gently pinch the front of your nose with your right hand, then extend your thumb, ring finger, and little finger. Gently close your right nostril with your thumb. Inhale through your left nostril and close it with your ring finger. Open your right nostril and slowly exhale through it. Inhale through the right nostril and close it. Open your left nostril and slowly exhale through it. This completes the cycle. Repeat 3-5 times.
4.Breathe holding.
When you inhale fully and wait 10 seconds, you will be able to inhale a little more air. Why is that? Breath-holding increases the pressure inside the lungs and gives the lungs time to expand sufficiently, increasing their capacity. As a result, blood flow to the heart, brain, and muscles will be more oxidized.
Try to prepare for meditation after the asana practice. Inhale and try to expand your lungs. Hold your breath for 10 seconds. After 10 seconds, inhale a little more. Then try to hold it as hard as you can. One caveat: Holding your breath can be difficult for anxious people. Start holding your breath for 3 seconds, or hold it for as long as you can, then slowly increase the length. People with a history of epilepsy, heart problems, high blood pressure, brain aneurysms, or vision problems should avoid this breathing technique in yoga.
5.The skull glows and breathes.
This rapid breathing technique is stimulant and activates the sympathetic nervous system. A 2022 study found beneficial changes in participants' heart rate variability after performing the skull glow breathing exercise, which modulates autonomic function, including heart rate, blood pressure, and digestion. The researchers also noticed that after the exercise there was an increase in wave activation, which indicated an improvement in attention and concentration.
Skull glow breathing is an intense exercise that is not recommended for everyone. This method is not a good idea for people who are already under stress. "It's like adding fuel to the fire. ”
Try activating your asana practice when you're feeling drowsy or boost your brain power when you're feeling lost. First, inhale deeply and exhale slowly. Inhale again, then force the air out in a short eruption by rapidly contracting the lower abdomen. Your inhalation is passive between each active, rapid exhale. Continue 25-30 exhalations.