The stress and anxiety that we experience are permanent daily companions in our life. But, there are methods you can eliminate the irritants that, when not addressed in time could cause serious harm to your mental and physical well-being. A great way to unwind and relax your mind is to participate in yoga-related practices. The deep breathing techniques, also known in the form of DBE also known as Pran as well as Sukshma Kriyas of yoga can be particularly beneficial in dealing with the mental and physical issues.
Short sessions of deep breathing exercises, that could take as little as five to twenty minutes, has been found to help. It can benefit alleviate emotions of hostility, anger or anxiety as well as depression. This can be true for individuals who are in general health as well as those with mental health issues. Therefore, if you’re experiencing anxiety or stress spending a couple of minutes of deep breathing exercises could change the way you are feeling. These are the seven breathing techniques that are recommended by Dr. Ishan Shivanand, mental health scientist and the founder of Yoga of Immortals, that will benefit you complete peace and peace.
1. Rechak Kriya (Prolonged Exhalation Technique)
The word “Rechak” is found in Sanskrit, “Rechak” means breathing out or exhaling breath. Rechak Pranayama is a conscious and controlled exhalation that promotes relaxation and cleansing. Exhalation is the primary focus to alleviate mental and physical tension as well as calm the nervous system and create a feeling of wellbeing. Furthermore, Rechak Kriya aids in increasing lung capacity, which is a prerequisite for more oxygen exchange and helping to regulate the flow of prana the life force energy throughout the body.
2. Kapalbhati (Skull-Shining Breath)
The word “Kapalbhati” is derived from two Sanskrit terms: “Kapal,” which is a skull word as well as “Bhati,” which means shining or shining. Thus, Kapalbhati is usually translated as the frontal brain cleansing technique. It is characterized by a forceful exhalation as well as active inhalation, the Kapalbhati technique improves oxygen flow for the brain. The technique of breathing that is dynamic includes rapid and synchronized breathing that emphasize the elimination of air out of the lungs by intense abdominal contractions. This improves mental clarity, helps digestion and lowers stress and anxiety levels.
3. Nadi Shodhana Pranayama (Alternate Nostril Breathing)
The word “Nadi” is Sanskrit, “Nadi” means the energy channel “Shodhana” means purification or cleaning. Nadi Shodhana means “channel purification” or “nerve cleansing.” The nostril breathing method regulates the energetic channels within the body. In this way, you alternate the breath between left and right nostrils as well as with specific hand movements to control airflow, this technique helps to create harmony and balance in the person. Nadi Shodhana assists in calming the mind, decreases anxiety, and enhances respiratory performance, and promotes general well-being.
4. Tribandh Pranayama (Three-Part Breath)
“Tribandh” as a concept refers to the activation of three major locks or energy seals in the body. It helps to maintain stability, breathing control, as well as a stronger relationship between the body and mind. Three bandhas:
- Mula Bandha (Root Lock): Involves contraction of muscles in the pelvic floor, allowing for lifting and releasing the pelvic floor.
- Uddiyana Bandha (Abdominal Lock): Involves the activation of abdominal muscles and draws the abdominal cavity upwards, then towards the spine.
- Jalandhara bandha (Throat Lock): Involves the lower chin being pulled towards the chest. This creates some slight compression in the throat.
Collectively, Tribandh controls the prana’s flow, increases breathing control, increases the strength of the core, and increases awareness.
5. Bhastrika Pranayama (Bellows Breath)
Bhastrika is a breath-taking method that requires rapid and powerful exhalations and inhalations. The term “Bhastrika” translates to “bellows” in Sanskrit which is similar to the action of the bellow. The technique boosts energy and improves lung capacity and also clears the nasal passages. Also, it boosts digestion, eases congestion and helps reduce mental fatigue.
6. Agnisar Kriya (Fire Cleansing Technique)
The term “Agnisar” is derived from “Agni,” meaning fire, as well as “Sar,” meaning essence or the core. Agnisar Pranayama targets the digestive fire by the rhythmic contraction of abdominal muscles. The practice stimulates the digestive system and improves the metabolism, encourages elimination, improves power levels and balances the body’s nervous system.
7. Surya Bhedana and Chandra Bhedana
Surya Bhedana as well as Chandra Bhedana techniques involve breathing through a specific nose to balance the lunar and solar energies. Surya Bhedana (Right Nostril Breathing) is a great way to energize the body and improves the concentration of your mind, whereas Chandra Bhedana (Left Nostril Breathing) creates tranquility and inner peace. Both techniques regulate the nervous system, and boost the respiratory system.
Implementing these practices into your routine helps reduce anxiety, stress, and anxiety. They can help the body and mind unwind and recharge.