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Dextor
07-06-2018, 12:43 PM
It’s safe to assume that breathing is way more important than even drinking water, considering it is one of the first things we do when we are born and one of the last things we do before we depart from our physical body.

While the human body can survive for up to three days without food and three days without food, our body will barely survive for three minutes without oxygen; such is the importance of breath to the human body.

One of the best ways to receive the complete benefits of breathing is to practice the ancient art of Pranayama. Prana means life-force, while Yama means control. Learning the art of controlling our breath while performing asanas or otherwise has profound benefits to our health and well being.

https://i.imgur.com/jAOsOe4.jpg

Dextor
07-06-2018, 12:44 PM
Since our mind and body are heavily influenced by our breath their complete benefits can be experienced through the practice of these pranayama practices can help tackle a multitude of factors:

#1. The belly breathing is the most basic pranayama that corrects your breathing pattern

Learning how to breathe efficiently lets our respiratory work in the manner it was designed to. Breathing from our belly, deep within our diaphragm, delivers oxygen to all the cells in our body, relaxes every part of your body, improves our posture and relieves us from stress.

https://i.imgur.com/ZknOT7i.jpg

Here’s how to perform this simple but highly effective pranayama:

-Relax your abdominal muscles and keep your hand on your belly, while slowly inhaling through your nose, till your breath fill the bottom of your lungs.

-You will feel your belly rise as far as it can as your lungs expand alongside, all the way till you feel your ribs and collar bone expand.

-At the peak of your inhalation, pause for a moment before exhaling out all the air from your abdominal region and out of the bottom of your lungs.


https://www.youtube.com/watch?v=6qXPC7f9zwk

Dextor
07-06-2018, 12:46 PM
#2. The Khumbhaka pranayama (breath retention) technique can help prevent stress

How you ever felt so stressed that you made it difficult for you to breathe? Stress tends to send your body into a state where you start breathing with shallow breaths, leading to a shortage of breath, increased blood pressure and an elevated heart rate.

https://i.imgur.com/ic6oC6p.jpg

Use the 4-7-8 breathing technique, which is a kind of Khumbhaka pranayama to relieve stress. Here’s how this process breaks one breath into a 3-step breathing technique:

- Take a deep breath through your nose making a whoosh sound, while counting till 4.

- Hold your breath in till the count of seven.

- Breathe out entirely through your mouth making a whoosh for a count of 8.

Practicing this technique daily not only allows you to gain more control of your breath but also your mind during stressful situations. This technique also helps you bring your focus to your breath, become more aware of it and as a result learn to control your mind better.


https://www.youtube.com/watch?v=Vyjef8lYihM

Dextor
07-06-2018, 12:47 PM
#3. Nadi shodhna (alternate nose breathing) can help you relax and keep calm

It’s true when people tell you to ‘breathe’ when you are riddled with anxiety. Taking deep breaths instantly has a calming effect on our muscles and nerves. Also known as the alternate nose breathing technique, this technique can help you relax and calm the mind, almost instantly.

https://i.imgur.com/6wgEJhT.jpg

Here's how the nadi shodhana breathing technique can help you calm and relax the mind:

-Hold the right thumb over your right nostril and inhale deeply with your left nostril.

-Now close the left nostril with your fourth finger on the same hand, open the right nostril exhale out through it.

-Once you fully exhale thought the right nostril inhale deeply back through it before closing it with your right thumb and exhale out completely through your left nostril.

-Continue this rhythm of alternating your breath through both nostrils for 3-5 minutes while observing the flow of your breath.

This technique not only fills your mind with calm, peace and happiness but also opens up obstructed channels while improving your mental focus and concentration.


https://www.youtube.com/watch?v=Xbbr6Udg1UA

Dextor
07-06-2018, 12:47 PM
#4. The Ujjayi breath (oceans breath) can help you settle you mind and thoughts

Anger, frustration and irritability are all a state-of-mind, which need some cooling down. At this point you’re breathing from your chest instead of your lower lungs, where you should be ideally breathing from—just like you do when you are stressed out.

https://i.imgur.com/99sheTn.jpg

Here’s how you can use the ujjayi breath to calm your mind:

-Inhale deeply with your mouth closed and exhale through your nose.

-Constrict your through throat while trying to make the sound ‘haaaaah’ (almost like light snoring) while exhaling through your nose.

-Once you’ve mastered this try the same method while constricting your throat while you inhale.

Ujjayi can also help you build stability in your body and lower your heart rate back to normal, apart from calming your mind.


https://www.youtube.com/watch?v=ZwEdfOuhoY4

Dextor
07-06-2018, 12:48 PM
#5. The Bhastrika pranayama (energizing breath) can prevent sluggishness and energise you

Full-body deep breathing exercises increases the level of oxygen in the body and prevents you from feeling sluggish or lethargic in the day. It even helps prevent the shortness of breath when you deal with a stressful situation.

https://i.imgur.com/rPROWxF.jpg

Practicing the Bhastrika pranayama can help energize and invigorate your mind and body:

-Relax your entire body and take a deep breath from within your abdomen.

-Then start exhaling forcefully through your nose, followed by deep inhalations. Perform both these actions within the span of a second.

-Do 10 rounds of this breathing patter and then take a break and breathe normally, do another 20 rounds once you feel comfortable. Pause again and then aim for 30 rounds. You can alter the total number of rounds and the breaks you take in between depending on your level.

Performing this pranayama at high-intensity can build up heat in your system, raising your metabolism and your body’s ability to burn fat.


https://www.youtube.com/watch?v=mXZE5ctNBaY

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