And Breathe… 4 Simple Breathing Exercises for Relaxation and Wellbeing

““There are many good methods of concentration bequeathed to us by our predecessors in Zen. The easiest for beginners is counting incoming and outgoing breaths. This particular exercise’s value lies in the fact that all reasoning is excluded, and the discriminative mind is put at rest. Thus, the waves of thought are stilled, and a gradual one-pointedness of mind is achieved.”
- Yasutani-Roshi, Zen Master -
”

Breath awareness (observing the flow of breathing) has been a prominent feature in many cultures, and it’s a practice that dates back centuries.

It's long been acknowledged that we can reduce stress levels by simply observing our breathing and initiating a healthier and more mindful lifestyle.

The devastating effects of psychological stress are well documented by research: people with heart disease exacerbate their symptoms if stress goes uncontrolled; stress can be associated with a higher risk of cancer; and stress can cause poor memory and bodily aches and pains.

A straightforward method to reduce stress that anyone can do is simply focus on breathing, and the resultant relaxation is almost immediate. Breath awareness and yoga practice go hand-in-hand, as it plays a role in every facet of the discipline, from performing asanas (physical yoga poses) to meditation.

Here, I take a look at four simple breathing techniques that you can weave into your everyday routine or use simply as a quick fix when life becomes a bit too much.

Ujjayi Pranayama (Victorious Breath/Ocean Breath)

Ujjayi Pranayama enables us to manipulate our breathing and slow it right down. Physiologically, we are tightening the larynx to restrict airflow and slow the rate at which we breathe, giving us greater control over our breathing. By manipulating the way we breathe, we can gain a heightened sense of self-awareness, which helps us feel calmer and more relaxed.

To start, inhale deeply through the nose and exhale through the mouth, making a ‘haaaa’ sound (similar to when fogging up a glass to cause condensation). Speed isn’t of the essence here, so the slower the sound leaves our mouth, the better: it should resemble waves lapping the shore, hence the name Ocean Breath.

When you have mastered control over the throat on both the inhale and the exhale, close the mouth and start breathing through the nose, applying the same toning to the throat as you did when the mouth was open. The breath will still make noise coming in and out of the nose.

Kumbhaka Pranayama (Breath Retention)

More popularly known now through its use in treating anxiety, Kumbhaka Pranayama is instantly calming and grounds you in the moments when your inability to focus waivers. Historically, breath retention has been proven to clear the mind and improve concentration by activating prana or vital energy, promoting mental and physical vitality. It can also help to strengthen the capacity of the respiratory system.

Some people like to set an intention on their breathing practice, or invite a neutral or positive image to focus upon. That’s why you may have heard this breathing technique referred to as square/box/4x4 breathing, as people imagine their breath and the pauses in between as moving around the image of a square.

Start by sitting in a comfortable meditation posture, ensuring the back is straight, and the head, neck, and spine are aligned. Place your hands on your knees, or place one on the chest and the other upon the abdomen.

Inhale and exhale naturally through both nostrils before taking a gentle breath in through the nose for the count of four. Hold at the top of the breath for the count of four, before gently exhaling through the mouth for the count of four. At the bottom of the breath, pause and hold for another count of four. Repeat the process.

Try counting in your mind rather than vocally, or use your fingers as a metronome.

Nadi Shodhana Pranayama (Alternate-Nostril Breathing)

This is a simple – yet powerful – technique to settle the body and mind. It is a great way to quiet the mind before meditating and an excellent way to still racing thoughts that keep you from sleeping.

Most breathing techniques serve to create balance and regulate airflow through the respiratory system. Alternative nostril breathing has the added bonus of rejuvenating the nervous system, removing toxins, and balancing the brain's opposing hemispheres.

Start by sitting comfortably with the spine extended and the chest forward. Relax the left palm on your thigh and put the right hand in front of your face. Rest the index and middle fingers between the eyebrows and take a deep breath in and out.

Using the thumb, close the right nostril while inhaling steadily through the left. Close the left nostril with the ring finger so that both nostrils are closed and retain the breath for a brief pause. Then, open the right nostril and slowly release the breath, pausing briefly at the end of the exhale. Slowly inhale once more through the right nostril and hold both nostrils closed. Open the left nostril and slowly release the breath, pausing briefly at the end. Repeat this in 5-10 cycles.

Kapalabhati Pranayama (Breath of Fire or Skull-Shining Breath)

A little more advanced than the other breathing techniques in this list, Kapalabhati Pranayama purifies, invigorates, and rejuvenates the body and mind and gets its name from the visualisation of the skull filling with bright light as the technique is practised.

Consisting of a series of forceful exhalations followed immediately by some passive inhalations, this technique helps cleanse the respiratory system, strengthen and tone the abdomen, improve digestion, and energise the mind.

Start by sitting upright with both hands on the lower abdomen (if sitting in a chair, make sure both feet are planted firmly on the ground). Inhale deeply through both nostrils, filling the stomach with air as you do so. Now, in quick bursts, forcefully expel all the air from the lungs while simultaneously drawing the navel in toward the spine: this may take a little practice to master.

Allow the lungs to fill naturally while the stomach expands. Perform this cycle around ten times before allowing the breathing to return to normal. It is recommended that those who are pregnant, have high blood pressure, experience acid reflux, or have heart disease avoid this type of breathing exercise.

As with any of the techniques in this list, it is important to listen to the body and stop/slow down if you experience dizziness symptoms.

If you enjoy breathing exercises, it can be an excellent entryway into the broader practice of mindfulness in which we learn to accept and appreciate what life throws our way and to stop fighting our own thoughts and feelings. It helps to ground us, brings us back into the present moment, and allows us to be more mindful to our thoughts and feelings.