The Art of Breathing

How much time do you spend slumped in a chair, over a desk or behind a steering wheel? Pay attention to your breaths right now. Mine are shallow, balloon out my belly & are totally unsatisfying. When you take a deep breath to calm yourself, your chest & abdomen expand as your lungs fill to capacity. Your bloodstream & brain get an extra jolt of oxygen, helping regulate your heartbeat while also focusing your thoughts.

I’ve been thinking back to my college Yoga classes where I learned a couple of breathing techniques that help relax, calm & balance the mind. Try these when you need to rest & refocus.

Nadi Sodhana – The Sweet Breath

• Calms the mind, soothes anxiety & stress, promotes clear thinking

1. Sit in a comfortable cross-legged position with your spine straight. Imagine stacking your vertebrae on top of each other.

2. Curl your pointer & middle fingers into your palm. Leave your thumb, ring finger & pinky sticking out.

3. Bring your thumb to the right side of your nose & your ring finger to the left side.

4. Block off your right nostril with your thumb.

5. Inhale through your left nostril.

6. Close your left nostril with your ring finger.

7. Open your right nostril & exhale.

8. Inhale through your right nostril.

9. Close off your right nostril with your thumb.

10. Open & exhale through your left nostril.

11. Inhale through your left nostril.

12. Repeat 5 to 10 times.

Sure, it looks funny, but this technique always helps me rationalize & process my thoughts.

Ujjayi Pranayama – Ocean Breath

• Focuses the mind, increases mindfulness, generates internal heat

1. Inhale & exhale deeply through the mouth.

2. On the exhales, slightly constrict the back of your throat (as if fogging a window).

3. Apply the same technique to the inhales. Your breath will sound like the ocean (also like Darth Vadar, if he were doing yoga).

4. When you can control your throat on both breaths, begin breathing through your nose using the constricted throat technique. It will sound like you’re snoring softly. You might not want to use this one at work or during class.

Dirgha Pranayama – The Three-Part Breath

• Promotes proper breathing, relaxes mind & body, oxygenates your blood & purges your lungs of residual carbon dioxide.

1. Inhale, allowing the belly to fill with air & drawing air deep into your lower lungs. As you exhale, let your belly to deflate. Repeat, keeping your breath smooth & relaxed.

2. Breathe as in Step #1, but also allowing your rib cage to open outward to the sides. Exhale & repeat.

3. Follow steps #1 & #2. Continue inhaling by opening the upper chest to your clavicles. Exhale & repeat.

4. Combine all three steps into one complete breath.

I love using this technique to help me fall asleep. It’s so peaceful & relaxing. Tonight when you’re lying in bed, try this. It’s much more effective than counting all those damn sheep.