Breathing Exercises

The breathing cycle can be defined in 4 parts or phases:
1) Inhalation, 2) Full-lung Suspension, 3) Exhalation, 4) Empty-lung Suspension

Below are some variations of these four parts of the breathing rhythm, for creating different effects. Each number mentioned below is the number of seconds that corresponds with each of the 4 parts of the breathing cycle above.

Calming and soothing: 3:2:5:2
• The exhalation should be longer than the inhalation.

Toned and stimulating: 2:2:3:0
• The full-lung suspension should be longer than the empty-lung suspension.

Balanced: 2:1:2:1
• The inhalation and exhalation should be the same, as are the suspensions.

Alternate Nostril Breathing

With your right hand, fold your index finger and middle finger into the palm of your hand, so just the thumb, ring finger and pinkie are extended (nasika mudra).  The left hand can rest on the knee in chin mudra (tips of thumb and index finger touch, forming a circle, and the other 3 fingers are held together).

With your right hand, use your thumb and ring finger to close each nostril alternately — your thumb covers your right nostril and your ring finger covers your left nostril. Alternatively the index finger and middle finger can rest on the forehead — this may be easier for beginners.

Start with an inhalation through both nostrils, then follow this sequence:

• Left exhalation (right nostril closed)
• Left inhalation (right nostril closed)
• Right exhalation (left nostril closed)
• Right inhalation (left nostril closed)

Keep repeating this sequence, then end with an exhalation through both nostrils.

Start with ten breaths and no breath suspensions (five cycles).
Once you’ve established a regular breathing rhythm that is gentle and full, try to lengthen your exhalation. It might help to count, but only once your breath is regular, to keep from constraining it.
As an optional variation you can add a full-lung suspension by starting with holding it for one second, then gradually increasing it, but not holding it for longer than is comfortable.

Ujjayi Breath

Ujjayi Yoga Pranayama, or the “victorious breath”, should be practiced with a closed mouth during both inhalation and exhalation. The throat passage is narrowed so that airflow is restricted and the breath lengthens.

To create the right amount of airflow restriction, hold the glottis (throat muscle) tight. Imagine constricting the airway at the top of the throat behind the nose. One way to find what this should feel like is the following:

With your mouth open, breathe as though you are exhaling onto a chilled piece of glass, as if to create condensation. As you do this, try to constrict your windpipe to achieve a clearly perceptible sound. Try to reproduce these sensations, now with your mouth closed during both inhalation and exhalation. When done correctly, the airflow will be audible — it will sound a bit like the distant ocean surf. For this reason, Ujjayi is sometimes referred to as “ocean breath.”

Another way to achieve this is to imagine you are breathing through a hole in your throat instead of through your nose. Breathe steadily and softly and adjust how much you constrict the throat muscles until you hear the ocean sound.

The length and speed of the breath is controlled by the diaphragm. The inhalation fills the lower belly first, then the rib cage, and finally the upper chest and throat. The exhalation is done in reverse, from the upper chest back down to the belly.

Continue breathing in this way and allow your entire mind and body to be consumed by the pleasant ocean sound.  Find a nice slow rhythm and lose yourself to it.

Yogi Frog Breath

Step 1: Be a frog.

Step 2: Breathe.

Step 3: Repeat until dead.