How to Do PranayamSix Methods: Bhastrika Pranayam: Bellows Breath Kapalbhati Pranayam: Shining Forehead Breath

Anulom Vilom Pranayam: Alternate Nostril Breath Bahya Pranayam: External Breath

Bhramari Pranayam: Bee Breath Udgeeth Pranayam: Chanting Breath

Pranayam (also spelled Pranayama) is an ancient practice concerned with

breath control. Research has shown that practicing Pranayama can relieve

symptoms of asthma.[1] It is also beneficial in treating stress related disorders,

such as anxiety and depression.[2] There are a total of six types of Pranayam

practice, all of which are detailed here.

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Breathe in deeply through your nostrils. First, feel the diaphragm move down,

allowing the lungs to expand and forcing the abdomen out; then feel your chest

expand with your collar bones rising last.

Breath out quickly through your nostrils. Feel the collar bones dropping, chest

deflating, and abdomen shrinking as the lungs collapse. This process of exhaling

should be much faster than the process of inhaling -- almost like a rapid deflation.

Repeat the process. When correctly done, your chest will expand when you breathe

in and deflate when you breathe out. Continue doing this for 5 minutes.

With practice, speed up your breathing. Beginners should always start slowly to

avoid hyperventilating, but over time, it will be possible to turn this into a rapid

breathing technique.

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1 Inhale through your nostrils normally until your lungs are full. Keep yourinhalation slow but unforced. First, feel the diaphragm move down, allowing the lungsto expand and forcing the abdomen out; then feel your chest expand with your collar bones

rising last.

Method 1 of 6: Bhastrika Pranayam: Bellows Breath

Method 2 of 6: Kapalbhati Pranayam: Shining Forehead Breath

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Exhale through both nostrils forcefully. This places the emphasis of the breath on

the exhale rather than the (natural) inhale. Assist your exhalation by pulling in your

stomach muscles to expel air. Exhaling should take much less time than it took to inhale.

Forced exhalation means that the contraction of your stomach muscles helps

push the air out of your body. It does not mean that the exhalation should be

uncomfortable for you in any way.

Repeat breaths for 15 minutes. You may take a minute's rest after every five

minutes.

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Close your eyes. Focus your attention on your breathing.

Close the right nostril with the right thumb. Simply press the thumb against your

nostril to block it.

Inhale slowly through the left nostril. Fill your lungs with air. First, feel the

diaphragm move down, allowing the lungs to expand and forcing the abdomen out;

then feel your chest expand with your collar bones rising last.

Remove your thumb from your right nostril. Keep your right hand by your nose

and your lungs full of air.

Use your ring and middle finger to close your left nostril. Most people find it

easier to continue using the same hand to block either nostril, but youre welcome to

switch hands depending on which nostril youre blocking.

You can also switch if your arm gets tired.

Exhale slowly and completely with the right nostril. Feel the collar bones

dropping, chest deflating, and abdomen shrinking as the lungs collapse. When youve

finished exhaling, keep your left nostril closed.

Inhale through the right nostril. Fill your lungs.

Close the right nostril and open the left.

Method 3 of 6: Anulom Vilom Pranayam: Alternate Nostril Breath

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Breathe out slowly through the left nostril. This process is one round of Anulom

Vilom Pranayam.

Continue for 15 minutes. You may take a minute's rest after every five minutes

of exercise.

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Inhale deeply through your nose. First, feel the diaphragm move down, allowing

the lungs to expand and forcing the abdomen out; then feel your chest expand with

your collar bones rising last.

Exhale forcefully. Use your stomach and diaphragm to push the air from your body.

Forced exhalation means that the contraction of your stomach muscles helps push

the air out of your body. It does not mean that the exhalation should be uncomfortable for

you in any way.

Touch your chin to your chest and suck in your stomach completely. The goal

is to leave a hollow below your ribcage, making it look like the front muscle wall of

your abdomen is pressed against the back. Hold this position -- and your breath -- for as

long as is comfortable.

Lift your chin and breathe in slowly. Allow your lungs to completely fill with air.

Repeat 3 to 5 times.

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Close your eyes. Focus on your breathing.

Place your thumbs in your ears, your index fingers above your eyebrows,

and your remaining along the sides of your nose. Keep each pinky finger near a

nostril.

Breath in deeply through the nose. First, feel the diaphragm move down, allowing

the lungs to expand and forcing the abdomen out; then feel your chest expand with

Method 4 of 6: Bahya Pranayam: External Breath

Method 5 of 6: Bhramari Pranayam: Bee Breath

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your collar bones rising last.

Use your pinkies to partially close each nostril. Keep your lungs filled.

Breathe out through the nose while humming. Note that the humming sound

should originate in your throat, not as a result of your partially-blocked nostrils.

Repeat three times.

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Breathe in deeply through the nose. First, feel the diaphragm move down,

allowing the lungs to expand and forcing the abdomen out; then feel your chest

expand with your collar bones rising last.

Exhale very slowly while saying Om. Allow the syllable to draw out as slowly as

you can. Make sure to keep the O long and the M short. (OOOOOOm.)

Repeat 3 times.

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Always do what is most comfortable for you. If any of these exercises

makes you feel light-headed or uncomfortable, stop or slow down

immediately. Take breaks often as necessary.

Dont suck in your gut. Unless otherwise noted, its important that you

relax your stomach muscles when doing yoga breathing exercises; when

theyre held tight like a corset, you cant take oxygen as deeply into your

lungs.

If you have a medical condition, consult with your doctor before doing

Tips

Method 6 of 6: Udgeeth Pranayam: Chanting Breath

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pranayama. For example, if you have high blood pressure, heart

disease, labored breathing, a hernia, or any other condition that could be

exacerbated by especially fast, deep, or intense breathing, you may

have to modify or skip some of the following exercises.

Make sure your nose isnt stuffy. Nostril breathing is crucial in yoga, so if

you have a head cold, you wont be able to complete these exercise.

If you prefer to do Pranayam in the evening, do it on an empty stomach;

keep a several-hour gap between your meals and Pranayam.

Sit comfortably with your spine erect. You can sit in the traditional lotus

position or simply make yourself comfortable in a chair. For additional

tips, read How to Sit Like a Zen Master.

Its preferable to practice Pranayam in the morning.

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People with abdominal wounds, surgical operations, hernias, peritonitis,

appendicitis, a prolapsed rectum or uterus, or a hiatus hernia, as well as

women who have recently delivered, should completely avoid Kapalbhati

Pranayam, a.k.a. Shining Forehead Breath.

Pregnant women and anyone with a fever should consult a doctor before

doing Pranayam.

Children above 5 years should do Bhastrika Pranayam for only 2 minutes

and Kapalbhati and Anulom Vilom Pranayam each for 5 minutes.

1. Effect of two breathing exercises (Buteyko and pranayama) in asthma:

a randomised controlled trial.

2. Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety,

and depression. Part II--clinical applications and guidelines.

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