There is nothing more essential to our health and well-being than the breath! Pranayama teaches us to breathe deep inhalation’s and take in life as fully as possible. It has also teaches the importance of the exhale and how transformational it can be to let it go.

Diaphragmatic Breath

The main breathing technique that we teach in the Let It Go Yoga practice is diaphragmatic breathing. The whole body is involved and students learn to engage this long slow breath. Placing one hand over the belly button, and breathing deep full breaths, your lungs will begin to expand and you will feel the abdominals lift and rise up on the inhale and then sink down and fall on the exhale.

This is the breathing that babies do, but as adults we tend to breath more shallow, and only in the chest. By emphasizing the breath coming all the way down to the belly button, and also to take a long time on each inhale and exhale, you access the full capacity of the breathing apparatus. By breathing full deep breaths throughout your practice, you will feel the benefits of calmness, clear-headedness, increased energy and mental peace. As you feel the need to release tension, exhale though through mouth with a big audible sigh. Ahhhh.

Double Breathing

At the beginning my practice, as I prepare myself with a short meditation I find that practicing the double breath quickly brings me into the present moment and clears my mind. You simply take a short inhale and before exhaling take another long exhale through the nose. Then the same with each exhale: short then long exhale through the mouth making a ha sound. Haha! This practice emphasizes the long breath and gradually lengthen the amount of time for each inhale and exhale. Then add pauses for a short time at the top of each inhale, and at the bottom of each exhale. The pauses are just long enough to feel the silence and stillness, before resuming the breath. This is an excellent way to get ready for your practice and to set your intention for that day.

 Ujjayi Breath

Another breathing technique that helps you become more aware of your breath is Ujjayi breathing. As you inhale, you constrict the back of the throat slightly so that you can hear the sound of your breath. On the exhale, a similar constriction generates the sound of flowing air. We say it is like Darth Vader breathing, (but not that exaggerated!) While practicing this technique, you become aware of your ability to breath full, deep breaths. Remember that the exhale is very important! Breathe out completely, to make room for the next incoming breath.

Alternate Nostril Breathing

A breathing practice that helps to balance energy within is called alternate nostril breathing. There are many ways and formulas for this practice but here’s a simple technique. Using the left hand, bend down the first two fingers, keeping the thumb and two littlest fingers extended. Then cover the left nostril with the thumb. Inhale through the right nostril. Then close the right nostril as you open the left nostril and exhale, keeping the right nostril closed. Inhale through the left. Continue, alternating nostrils as you take long flowing breaths. Do several rounds, ending on the right. This practice balances the energies up and down the spine, and promotes a calm and centered mind.

There are many other techniques and ways to practice pranayama. We encourage you to give one or more a try. We would love to hear what works best for you.

Sue Anne Parsons 500 EYT, CYT – owner of Let It Go Yoga since 1986

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