9 Yogic Breathing Exercise For Mind-Body Balancing and Healing

1. 9 Yogic Breathing Exercise For Mind-Body Balancing and Healing • Regulardailypracticeof deep breathingis thebest waytoimprove yourMind-Body well-being.Yogic breathingexercisehasmanyphysicalbenefitstomaintain, balance,andrestoreyourphysical,mental,emotional,andspiritualhealth.But alongwithdeepbreathing,youshouldalsoknowwhatistherighttechnique. • Thedeepbreathingpracticesgiven inadvancedyoga trainingshowthatthemind, body,andbreatharesointimatelyconnected thattheyinfluenceeachother profoundly. Thebenefits ofregulardeepbreathingpractice thatwearefamiliar with arescientificallyproven,includingthefollowing: • Rejuvenatesthebodyandmind • Improvebloodpressure • MuscleRelaxation • Reducedanxietyanddepression • Restoreenergylevels • Improvedimmunity • MuscleRelaxation • Lowerstress-inducedcortisollevels • ReductioninPTSDsymptoms • Releasesbodilytoxins • Improvethelungfunction • Sympatheticnervoussystem

2. Breathingexercisesinyoga • Deepbreathingtechniquesinclude avarietyof rhythmicbreathingexercises,each havingadifferenteffecton themindandbody. Regularandappropriateyogic breathingexercisesstrengthen thelungs,heart,andmuscles ingeneralandgain strength,butover-exerciseandimproperbreathingtechniquescan lead tomental disturbancesandevennervoustics. • You mustlearnthepracticeofbreathingtechniqueswithrespectandcautionfrom aqualifiedteacherwhowillalsobeable toguideyouotherwiseitbecomes destructiveforthepractitioner. • 9YogicBreathingExerciseForMind-BodyBalancingyoushouldbefamiliarwith: • Kapalbhati(Breathoffire) • Firstofall,letustellyouthatBreathofFireisknownasKapalbhatiinPranayama. ThusKapalbhati ismade upoftwowords,Kapal meansforeheadandBhatimeans light.According toresearchers,KapalbhatiPranayamacan purifytheentire respiratorysystemofthebody.ThisexercisenamedBreathofFirecanimprovethe skinaswellaspromote thesupplyofoxygen inthebody.Apartfromincreasing mentalconcentration,KapalbhatiPranamcanalsobeverybeneficialinreducing bellyfat. • HowtodotheBreathofFire(KapalbhatiPranayama)breathingexercise? • Sitinanyoneofthethreepostures,Padmasana,Sukhasan,orVrajasan. • Now straightenyourwaistandmakeyourfingers inknowledgepostureand keepthemonyourkneesandcloseyoureyes. • Afterthis,whilecalming themindandbody,starttakinglonganddeep breaths. • Whilepullingthestomachin, keepexhaling throughthe nosewitha jerk.This processisdonequickly. • Inthisprocess,keep themouthclosed andbreathethrough thenose,inthis waydo thisprocess15-20timescontinuously,whichcompletesonecycle ofPranayama. • Hummingbeebreath–BhramariPranayama • Anothernamefor HummingBeeBreath isBhramariPranayama.According to researchers,BhramariPranayamacancalm themindaswellaskeepawayanger andnegativethoughts.Alongwith this,BhramariPranayama hasalsobeen consideredbeneficialinremovingtheproblem of migraine, heart disease, and other disordersrelated tothebrain.Apartfromthis,therearevariousbenefitsof BhramariPranayama, suchastheproblemofparalysisandproblemsrelatedto sleepcanalsoberelieved.

3. HowtodoHummingbeebreath • Closeyoureyesaftersittingonthemat. • Afterthis,closetheearswithyourthumbsandkeepyourringfingerand middlefingerontheeyes. • Afterthis,closeyourmouthandtakeadeepbreaththroughyournose. • Keepthemouthclosed,make thesoundofhummmm likeabee,and keep exhaling. • Dothispranayamafor15-20seconds. • Breatheagainandkeeprepeatingthesameprocessafter3-4. • DeepBreathingExercise • Yogicbreathingexercisesalsoincludedeepbreathingexercises. • Accordingto research,deep breathinghasalso beenconsideredveryusefulfor the lungs.Through this,problems likepneumoniaand lackofoxygencanalsobe overcome.Deepbreathingexercisescanbeverybeneficialforchildrenaswell. • Howtododeepbreathingexercises • Sitonacleanplacebyspreadingamatandkeepthespinestraight. • Nowtakeadeepbreaththroughthenoseandslowlyexhaleit. • Continuethisprocessforabout15minutes. • NadiShodhanaPranayama • NadiShodhanaPranayama isdoneforthepurificationoftheNadisi.e. thenervous system.This is averysimplepranayamaandveryusefultoo.Increaseitssequence byconcentratingthemind. • HowtodoNadiShodhanaPranayama • SitinPadmasana. • Closetherightnostrilcompletelywiththethumbandtakelongdeepbreaths throughtheleftnostril. • Nowclosetheleftnostrilcompletelywiththeringfingerandexhaleslowly byremovingthethumbfromtherightnostril. • Similarly,practicethisfor5-7minutes.Trythatthetimeit takestoinhaleis thesametimeittakestoexhaleandtherhythmshouldbethesame. • LionBreathingExercise • Thelion breathingexercise isavariantofthebreathingexerciseknownas SimhasanaPranayama.Simhasana ismade upoftwowords,whichSimhameans lionand asana mean posture.This means theroarof alion hasto beappliedwhile doing thisexercise.According totheresearchers,lionbreathingexercisescan removeproblemsrelatedtochest,stuttering,etc.Alongwiththis,thebenefitofthe

4. LionBreathingExercise isalsoobtained toendthebadodorofthemouthandto cleanthetongue. • HowtodoLionBreathingExercise(SimhasanaPranayama) • Todothisexercise,firstspreadamatonthefloor. • Afterthis,todothislionbreathingexercise,sitinVrajasana. • Afterthatkeepyourhandsonthekneeskeepingyourarmsstraight. • Takeadeepbreaththroughthenose,raisetheshoulders,thenpressthe kneeswhilespreadingthefingersofthehands. • Afterthisstartlookingupwardsbywideningtheeyes,andtakingoutthe tongue. • Whileexhaling,startmakingasoundliketheroarofalion,thesoundshould comeoutofthestomachinsteadofthethroat. • Beforedoingthelionbreathingexercise,notethatifyourkneeisinjured thenrefrainfromdoingthisexercise. • Alongwiththis,during pregnancy, do lionbreathing exercises onlyafterconsulting thedoctor. Ifyouhaveanypaininyourwrist,donotputtoomuchstressonthe wristwhiledoingthisYogicBreathingExercise. • LipBreathingExercise • Lip breathingissuchabreathingexercisethat can be doneveryeasily anywhere,at anytime.Accordingtoastudy,lipbreathingexercisescanimprovetheoxygenlevel of thebody.Thisbreathing hasalsobeenconsidered averybeneficialexercisefor patientssuffering frominflammationofthelungs.Alsomaybeable torelieve shortnessofbreathaswellasstrengthenitsefficiency. • Howtodolipbreathingexercise • Todolipbreathingexercises,sitinanycleanplace. • Afterthis,keepingthemouthclosed,takeadeepbreaththroughthenose. • Afterthis,bringyourlipsintheshapeofsaying"O". • Nowslowlykeepexhalingthebreathtakenfromthenosethroughthe mouth. • Inthisway,thisprocesscanbedone5to6timesbywhichoneroundof exerciseiscompleted. • Beforedoingthelipbreathingexercises,keepinmindthatexhaleslowly throughthemouth. • UjjayiorOcean'sBreath • Thesedeepbreathingpranayamatechniquesaredesigned tocalm your mindand improveenergylevelsinthebodywhenyouareirritable,frustrated,orangry.

5. HowtodoOcean'sBreath • Keepingyourspine straight,inhaleslowlythroughbothnostrilsuntilthe lungsarecompletelyfilledwithair. • Whileinhaling,constrictyour larynxandfeeltheaircomingoutofyour throat. Bydoing this,thereshouldbe asound likewavesintheslowsea whenthebreathcomesandgoesfromyourthroat. • Keepinmindthatthebreathshouldbelonganddeep. • Breathing istobedonethroughboththeleftand rightnostrilsasmentioned above. • Inthisway,onecycleofUjjayiPranayamaiscompleted. • Youcandothisactivityfor10to15minutes. • Ifyouare havingtroublesitting,thenyoucandoUjjayiPranayamalying downorevenstanding. • Bhastrikaorthebellows'breath • Forexample, ablacksmithinhisworkshopheatsironwith thehelpofbellowsto shapeitand remove its impurities. Like it, thisBhastrikaPranayama also clears the mindandremovesnegativity frominsidethebody.Inthisyogicbreathing,the impureair isexpelled withastrongspeedlikeabellows,andthepureairistaken inatthesamespeed. • Howtodothebellows'breath • Closeyoureyesandkeepyourbodystable,keepbothhandsinGyanMudra. • Nowtakeadeepbreathinthroughthenoselikeabellowandexhale. • Remember,whilebreathingin,thelungsshouldexpandandwhileexhaling, thelungsshouldcontract.Youhavetodothisprocess12times. • Whiledoingthisbreath,thetimeofbreathingandthetimeofexhalation shouldbethesame. • SuryaBhedanaorthesolarbreath • Similar toNadi shodhana, performing Suryabhedana pranayamastimulates theroot chakra,increases thevitalityof thebody aswellas providesrelief fromanxiety, depression,andmentalillness. • InSurya BhediPranayama,inhalation isdoneonlythrough therightnostriland exhalationthroughthe leftnostrilonly.Thethumbis used toclosetherightnostril andtheringfingerisusedtoclosetheleftnostril. • Sourcelink: • https://theomnibuzz.com/9-yogic-breathing-exercise-for-mind-body-balancing- and-healing/