Yoga and Breathing Techniques - An Overview

Introduction:

Yoga means "union." Yoga is an exercise that has been practiced since ancient times that connects the mind and the body. Yoga has both physical and emotional benefits, and the importance of yoga has never vanished. Yoga assists in achieving perfect mind-body alignment. In yoga, deep breathing can help in avoiding injury. The flow produced by the continuous in-and-out action of breathing causes purification and cleansing of the body and mind so that the true spirit can shine around.

What Is Yoga?

Yoga is a mind-body fitness practice that manages to combine muscle movements with an internal and externally directed mindful focus on self, breath, and energy consciousness. Yoga and the educational healing system are based on four basic principles. The first principle states that the human body is a specific object composed of interacting dimensions indistinguishable from one another and that the health or illness of any one size affects the other dimensions. The second principle is that individual people and their needs are distinct and that their practice must be work-based. The third principle is that yoga gives people strength. The person, on the other hand, is their healer. The fourth principle is based on the belief that a person's mental state and quality are essential for success.

What Are the Breathing Technique Used in Yoga?

Breath awareness can help eliminate joint compression and other imbalances in postures and attitudes. Regular breathing exercises can help to remove the lungs from accumulated damp air, increase oxygen levels, and get the diaphragm back to its job of assisting one in breathing. The breathing techniques used in yoga are described below:

1. Pursed Lip Breathing: This simple breathing technique slows the breathing rate by requiring one to exhibit conscious effort with each breath. One can practice pursed lip breathing whenever one wants. It may be especially beneficial when bending, lifting, or climbing stairs. Start practicing this breath four to five times daily to learn the breathing pattern properly. To attain this, relax the shoulders and neck. Inhale slowly through the nose for two counts while keeping the mouth closed. Purse the lips as if one is about to whistle. Exhale slowly for a count of four by blowing air through the pursed lips.

2. Diaphragmatic Breathing: Belly breathing can assist one in properly using the diaphragm. When one feels relaxed and rested, practice belly breathing exercises three to four times per day and diaphragmatic breathing for five to ten minutes. So, one may feel tired at first, but the technique will become more accessible and natural over time. To attain it, lie on the back, bending the knees slightly and head on a pillow. One can use a pillow to support the knees. Place one hand on the upper chest and the other on the rib cage to feel the moves of the diaphragm (in animal species, a dome-shaped muscular partition that separates the thorax from the stomach is essential in breathing because its reduction improves the size of the thorax, inflating the lungs). Inhale slowly through the nose, the stomach pressing into the hand. Maintain as much stillness as possible with the other hand. Exhale through pursed lips while tightening the stomach muscles and holding the upper hand ultimately.

3. Breath Focus Technique: One can select a focus word that makes them happy and relaxed. Examples include peace, letting go, and relaxation, but one can focus on and repeat any word that suits them during the practice. Start with a ten-minute session as individuals develop their breath focus practice. Increase the duration of the sessions gradually until they are at least twenty minutes long. Place oneself in a comfortable position. Bring attention to the breaths without trying to change the breathing pattern. Several times, alternate between regular and deep breaths. Take note of any differences between normal and deep breathing. With deep inhalations, notice how the stomach expands. Take note of how shallow breathing feels in comparison to deep breathing. For a few minutes, practice deep breathing. Place one hand below the belly button and observe how it rises with each inhalation and falls with each exhalation. With each exhalation, let out a long breath. Begin the breath focus practice by combining deep breathing with imagery and a focus word or phrase to help relax.

4. Lion's Breath: Lion's breath is an energizing yoga breathing practice that is said to relieve chest and facial tension. In yoga, it is also known as lion's pose or Simhasana in Sanskrit. To accomplish this, sit down in a comfortable position. Individuals can sit back on their heels or cross their legs. Place the palms against the knees; fingers spread wide. Deeply inhale through the nose and widen the eyes. Simultaneously, open the mouth wide and extend the tongue, bringing the tip down towards the chin. Make an extended "ha" sound as one exhales through the mouth, contracting the muscles at the front of the throat. One can direct the attention to the space between the brows or the tip of the nose. Repeat this breath two or three times.

5. Alternate Nostril Breathing: Alternate nostril breathing, also known as Nadi shodhana pranayama in Sanskrit, is a relaxation breathing technique. It has been demonstrated that alternate nostril breathing improves cardiovascular function and lowers heart rate. Nadi shodhana should be done on an empty stomach. If one is sick or congested, avoid the practice. Throughout the training, keep breathing smoothly and evenly. To accomplish this, choose a seated position that is comfortable for oneself. Raise the right hand towards the nose, pressing the first and middle fingers into the palm while leaving the other fingers free. After exhaling, gently close the right nostril with the right thumb. Close the left nostril with the right pinky and ring fingers after inhaling through the left nostril. Exhale through the right nostril after releasing the thumb. Close your right nostril after inhaling through it. Exhale through the left nostril after releasing the fingers. This is only one cycle. Continue breathing in this manner for up to five minutes. Finish the session with a left-side exhale.

6. Equal Breathing: In Sanskrit, equal breathing is known as sama vritti. This breathing technique aims to make one inhale and exhale at the same length. Making the breath smooth and steady can help attain balance and stability. Individuals should find a breath length that is neither too easy nor easy. Individuals should also want it to be too fast so that they can keep it up throughout the practice. This is usually between three and five counts. Once mastered equal breathing while seated, one can incorporate it into the yoga practice or other daily activities. To attain this, choose a seated position that is comfortable for oneself. Inhale and exhale through the nose. Count each inhale and exhale to ensure they are all the same length. Alternatively, select a word or short phrase to repeat with each inhalation and exhalation. So, one can add a slight pause or breath retention after each inhale and exhale (a natural delay occurs during normal breathing). Continue to breathe this way for at least five minutes.

7. Deep Breathing: Deep breathing relieves shortness of breath by keeping air from becoming trapped in the lungs and allows one to breathe in the more fresh air. It may make individuals feel more at ease and focused. To accomplish this, draw the elbows back slightly while standing or sitting to allow the chest to expand. Breathe through the nose deeply and hold the breath for five counts. Exhale slowly through the nose to release the breath.

What Are the Benefits Of Breathing Techniques?

The breathing practice has a unique quality. Know the benefits before starting

breathing techniques. The benefits of breathing techniques are as follows:

• It reduces stress.

• It reduces anxiety and calms the mind.

• It reduces fatigue and boosts energy.

• It lowers high blood pressure.

• It strengthens the respiratory system.

• It improves mental focus and concentration.

• It increases the immunity system.

What Are the Psychophysiological Effects of Yogic Breathing?

Human respiration is considered the only physiological system that is under autonomic and voluntary nervous control. Therefore, it is also given special emphasis in yoga. The effects of breath regulation on the modulation of autonomic functions (AFT) have been extensively studied. The studies on yoga breathing assessing the AFT include assessment measures such as blood pressure (BP), heart rate (HR), heart rate variability (HRV), respiratory rate (RR), galvanic skin resistance (GSR), and pulse rate (PR). Both short and long-term effects of breathing in yoga have been assessed using AFT.

What Are the Side Effects of Breathing Techniques?

If the breathing is not correctly done, there are chances of blockage of energy channels.

The side effects are as follows:

• It may cause headaches.

• It may lead to dizziness.

• It may cause constipation or diarrhea.

• It may cause dryness in the mouth.

• It leads to nausea.

• It may cause indigestion.

• It may cause psychological imbalance.

• It may cause worsening depression.

• It may lead to excessive salivation.

• It increases salivation.

• It may cause blurred vision.

• It improves internal fear, phobia, and breathing difficulty.

• It causes backache.

• It may cause a lack of stability.

Breathing consciously is an essential part of yoga as it helps in connecting with the subtle energy within. Breathing helps us to navigate different levels of consciousness. Moreover, breathing consciously has a biological impact on the mental, emotional, and physical health of the individual.

Conclusion:

According to research, practicing breathing exercises and mindfulness can improve mental health and positive emotions and reduce stress and depression. Breathing exercises also help to think more clearly and reduce anxiety (feeling of fear). The most effective breathing method is to bring the air down toward the belly. As the diaphragm contracts, the stomach expands to fill the lungs with air. "Belly breathing" is effective because it pulls the lungs downward, creating negative pressure inside the chest. This allows air into the lungs.