Breathing Exercises in Yoga

Stage 1 - Aum pranayama

Quieten the mind and remove thoughts by inhaling and visualizing the air passing through the mind. Listen for a universal vibration. The mind must be relaxed and empty to hear the Aum.

Create the sound of Aum as you breathe out. Lengthen each time and exhalation occurs. This will happen naturally so there is no need to force it otherwise you will become breathless with a feeling of no air.

Use low frequencies that begin deep down in your belly Chakra and diaphragm.

Do this until you feel a little fatigued. Maybe after 5 - 10 minutes as this will help to exercise your diaphragms endurance.

Then perform Kapālabhāti Pranayama to open your lungs a little and make breathing in and holding a little easier.

Stage 1 - Kapalabhati Pranayama
Find a comfortable seated position. Gently Exhale all of the air from the lungs then Inhale a little.

Exhale rapidly like a gentle sneeze making a sound with the mouth closed. Then Inhale rapidly and begin to Exhale and Inhale in quick rhythm.

Use the diaphragm to create the force required for quick inhalation and exhalation.

Do this until the lungs become a little fatigued. At least 20 times.

This breathing technique helps Ujjayi breathing because it opens the tiny air sacs in the lungs called alveoli. This is where the element of air is exchanged with the element of water. This makes inhalation (Pūraka) deeper and it helps in retaining the breath after inhalation (Antara Kumbhaka).

Hold the breath after 3 Ujjayi breaths. Count how long you can hold this is in Murchha.

After holding release and perform Ujjayi pranayama

Ujjayi - Stage 3
Inhale and restrict the air flow to make the sound "sssss". Keep the sound constant and smooth. Exhale make a sound with the mouth closed that sounds like "hhhhha".

Don't hold the breath yet just warm up and work on smooth sound when inhaling and exhaling. Work on the changes in breath becoming smoother and longer also. This occurs when the breath crosses from inhalations to exhalations and exhalations to inhalations.

Download the Ujjayi pranayama mp3

Do this for at least 5 minutes.

Then begin to retain the breath after inhalation.

Ujjayi - Stage 4
Inhale and gently allowing the air to pass into the body with ease and no resistance.

Pause at the top of the breath (antara kumbhaka).

Exhale and make the sound "hhhha" keeping the sound constant and smooth.

Ujjayi Pranayama mp3

Perform Kapalabhati pranayama again.

Stage 1 - Kapalabhati Pranayama
Find a comfortable seated position. Gently Exhale all of the air from the lungs then Inhale a little.

Exhale rapidly like a gentle sneeze making a sound with the mouth closed. Then Inhale rapidly and begin to Exhale and Inhale in quick rhythm.

Use the diaphragm to create the force required for quick inhalation and exhalation.

At least 20 times and a little more than last time.

Hold the breath after 3 Ujjayi breaths again in Murchha.

Then

Nirvana Pranayama - Pursed Lip Breathing

Stage 1 - Nirvana Pranayama

Breathe in deeply but be careful not to over breath as this will strain the heart and shorten the exhalation . Breathe into your belly for a deeper breath and less strain on the heart. When you feel a littlle resistance stop.

Blow the air out of the lungs lightly. Not to forcefully as it will be longer when done gently. Be careful not to do your breathing techniques too forcefully otherwise conflict and pressure will be created in the heart and mind.

Do this 12 times.

Stage 1 - Svana Pranayama

Breathe out all of the air then open the mouth and stick the tongue out.

Begin to take fast rapid breaths trying to Exhale all of the air each time and only breathing in slightly. Do this about 8 times before doing one last long one.

Then breathe normally or begin Ujjayi for a minute or two.

Repeat Svana Pranayama again.

Then full Ujjayi breathing.

Ujjayi - Stage 10
Inhale restrict the air flow to make the sound "sssss". Keep the sound constant and smooth.

Pause at the top of the breath (antara kumbhaka).

Exhale and make the sound "hhhha" keeping the sound constant and smooth.

Pause at the bottom of the breath (bahya kumbhaka).

Ujjayi Pranayama mp3

Do this until your breathing is smooth and you can hold after inhahation and exhalation for at least a short period of time (1 or 2 seconds). If your advanced hold for a little longer.

Then Perform

Stage 1 - Aum Pranayama

Listen in meditation. The mind must be relaxed and empty to hear the Aum. Spend time emptying the mind and removing rising thoughts so they are not so dominant.

Inhale deeply without obstruction. Try to mentally open the sinuses and nostrils. Just thinking them open will make a big difference.

Create the sound of Aum on the exhalations for as long as possible.

Breathing Exercise - Breathing Exercises - pranayama Tips

Ujjayi

Written and designed by Mark Giubarelli