When most people think of “yoga,” they imagine the asanas or poses of yoga. However, yoga is a lifelong practice that incorporates many aspects of healthy living including moral codes, meditation, and breathing. Pranayama, or breath control, is a part of some Western yoga classes, but can also be incorporated into anyone’s life. There are various types of pranayama practices, and the more advanced options should only be attempted under the guidance of a skilled yoga instructor.
However, there are also relatively safe and effective breathing exercises that anyone can try. Two of the most common are three-part breath and four-part breath. The average person is a shallow breather and rarely fills or empties their lungs entirely. This causes “stale” breath and weak lungs. The aptly named pranayamas encourage the practitioner to fully inhale and exhale.
Three-part breath: This exercise begins by completely emptying the lungs. Next, inhale slowly to a reasonable count (five is common). Hold at the top for an equal count. Next, exhale entirely to an equal count. You can vary your exercise by shifting around how long your counts are, but know that it can be very challenging to have longer counts since holding the breath is part of the process.
Four-part breath: This pranayama is identical to three-part breath, except there is an added hold when the lungs are empty. This is a very unfamiliar sensation for most Westerners, as we tend to hold our breath when lungs are full.
Ready to advance or try out other types of pranayamas? Breath control can be used for a variety of goals, whether it’s increasing energy or sleepiness. It can also be a fantastic stress reliever. Lion’s breath, sometimes called dragon’s breath, is a great way to get rid of stale air and relax the facial muscles. With full lungs, breathe out through the mouth and allow the tongue to hang out. Squeezing the eyes shut is a common complement to this practice.
Adults can often feel silly or self-conscious with lion’s breath, but it’s a means of forcing air out through the mouth and can offer relaxation and easing of stress. It’s common in some yoga studios, and also taps into the use of facial muscles. Lion’s breath can be used in conjunction with asanas, especially at the end of a practice. Try lying down in a supine position and tensing up the body as tightly as possible. Ball up the fists, flex the feet, and raise the arms, legs, and head off the ground. When as much tension is built up as possible, release everything onto the floor with lion’s breath. It’s an effective way to slow down and even prep the body for meditation or sleep.
Alternate nostril breathing is a bit more advanced, and newcomers should only practice it for a maximum of three rounds. This type of breathing taps into the two sides of the brain, helping to balance our feminine and masculine energy. Using just one hand, close off one nostril while inhaling. Switch nostrils and exhale through the opposite nostril. Next, breathe in through the same nostril you just exhaled, switch nostrils at the top of the breath, then exhale through the newly opened nostril. Continue in this alternate method for a few rounds depending on your level of pranayama practice.
There’s also a seemingly simple challenge of “breathing into your back.” Most Westerners are collarbone or chest breathers. However, we have the capacity to “breathe into” various parts of the body, including the posterior rib cage. You may want to try a number of positions (such as on all four in table top) to help access this underutilized space.
