Breathwork and Pranayam: 5 Simple Practices
“To control your life, control your mind. To control your mind, control your breath.”
― Stephen Richards
Breathing is something most of us do unconsciously. We might not notice how our breath becomes quick and shallow when we’re anxious, or how the space between each breath lengthens when we’re deeply relaxed.
Our breath is what anchors us to life—quite literally, if we stopped breathing we wouldn’t be alive. As something so simple and accessible to all of us, how we breathe is often overlooked. Yet, breathwork has been shown as a powerful tool in releasing physical, mental, and emotional tension.
Breathwork is really an umbrella term encompassing a range of different techniques which all centre around breathing with conscious intention. Various breathing techniques have been practiced for thousands of years, having roots in eastern philosophies including yoga, Tai Chi, and Buddhism.
Other breathwork methods, such as ‘holotropic’ which involves inducing altered states of consciousness, or ‘rebirthing’ which supposedly allows you to release the trauma of the birthing experience, were developed in the 1960s and 70s. A more recent technique gaining popularity is the Wim Hof method, also known as the ‘Iceman’, who is able to withstand extremely cold temperatures by regulating his autonomic nervous system through a specific breathing technique.
Pranayam
This article is going to focus on pranayam, which is the term for breath control in yogic scripture. ‘Prana’ is what constitutes our ‘life force’, the amount of ‘chi’ or energy we have in the body. Not having enough prana in the system is what supposedly leads to most of our physical and emotional ailments. Conversely, having sufficient prana in the body can create more energy, keep us calm and relaxed, and allow us to enter states of ‘flow’.
The amount of prana we have is also said to influence the state of our aura—more prana can make it brighter and healthier, which subsequently can lead to attracting more opportunities and prosperity into your life (and who doesn’t want that?!).
Research and Benefits
Pranayam and breathwork has a lot of scientific research backing up its beneficial effects. Studies show practicing pranayam can improve cognitive function, reduce anxiety levels, alleviate insomnia, and lower blood pressure. By increasing the oxygen flow in your body and to your brain, it also elevates your mood — the breathwork ‘high’ is a real thing! If you’ve ever practiced Kundalini yoga, you’ll know what I mean.
Besides the physical benefits, it can also make a positive impact on our mental and spiritual state. As pranayam gets us back into our bodies and out of our minds, it can quiet our thoughts and calm our emotions, restoring us to inner balance. It can also deepen our meditation practice, cultivating more presence and stillness. You could try adding it in before sitting down to meditate, which may alleviate some of the restlessness that arises when we begin to quiet our minds.
Below are 5 pranayams to try out for yourself.
Alternate Nostril Breathing
In Sanskrit, alternate nostril breathing is known as Nadi Shodhan Pranayama, which translates to “subtle energy clearing breathing technique”. It deeply relaxes the nervous system, harmonizing the left and right hemispheres of the brain, and helps centre the mind.
Sit in a comfortable position with your spine straight.
Have your left hand resting on your knee with your right hand up towards your nose.
Exhale completely, then use your right thumb to block off the right nostril.
Inhale through the left nostril, then close the left nostril with your fingers.
Open the right nostril and then exhale through this side.
Inhale through the right nostril, then close off this nostril.
Open the left nostril and then exhale through this side.
This is one round — continue for at least 3 minutes. Finish by exhaling on the left side, and take a few breaths through both nostrils to close out.
Breath of Fire
This pranayam is one of the foundational breath techniques of Kundalini yoga, which involves rapid and continuous breathing through equal inhaling and exhaling through the nose. It is said to detoxify the blood, clarify the mind, strengthen the nervous system, and purify the lungs and nasal passages. This technique is very energizing, which could be suited to integrating into your morning routine. However, this technique should NOT be practiced if you are pregnant, menstruating, suffer with vertigo or have health issues including cardiac problems, spinal disorders, or respiratory infections. Always consult a GP if you are unsure if this practice is safe for you.
Sit in a comfortable position with your spine straight.
With your mouth closed, begin an equal inhale and exhale with no pause in between (approximately 2-3 seconds per cycle).
When you exhale, the navel/solar plexus should be pulled inwards towards the spine, with the upper abdominals also pulling in and up.
On the inhale, the upper abdominal muscles relax and diaphragm extends down, with the breath coming in naturally rather than with forced effort. The navel/solar plexus should be pushed outwards.
When done correctly, it should be an automatic process, with emphasis placed on the exhale rather than inhale. There should not be any strain in the face, feet, hands, lips, throat, or abdomen.
Here is a great video tutorial to help with a visual demonstration.
Victorious Breath
Also known as ‘Ujjayi breath’, when done correctly it should produce an ocean sound (it’s sometimes also called ‘oceanic breath’). The practice is beneficial for calming the mind, cultivating presence, and releasing pent up emotions, making it a deeply relaxing pranayam. It can help to deepen your yoga practice, or you can even use it during aerobic exercise (e.g. running) to improve respiratory efficiency.
Sit in a comfortable position with your spine straight.
Close your mouth and begin to breathe in and out through your nose.
The inhale will be slightly deeper than normal.
On the exhale, constrict the muscles in the back of your throat. It should make an ocean sound.
Begin to constrict throat muscles on the inhale as well to produce an oceanic sound.
The inhale should sound like the waves pulling in to shore, whilst the exhale should sound like the waves going back out to sea.
Cooling Breath
Called ‘Sheetali pranayama’ in Sanskrit, this breathing technique is very cooling and can help to clear excess heat, soothe the mind, and balance excess pitta energy. It does require the ability to roll your tongue, but if you are unable to there is a modified version you can practice.
Sit in a comfortable position with your spine straight and take a few breaths normally.
Stick your tongue out and roll the lateral sides upwards so it forms a tube.
Inhale through the curled tongue, as if breathing through a straw.
Bring the tongue back in the mouth and exhale through your nose. This is one round.
Continue for at least 3 minutes.
**If you are unable to roll your tongue, simply flatten the tongue and breathe gently between the teeth on the inhale, allowing breath to pass over the sides of the tongue and corners of the mouth.
Here is a video tutorial for a visual demonstration.
Box Breathing
Box breathing is a great tool for calming anxiety and soothing emotional distress. According to Mayo Clinic, this technique can help retrain and regulate the autonomic nervous system, allowing you to react more calmly in stressful situations. This breathing exercise is even endorsed by the Navy Seals, and used by other essential workers including police officers and paramedics to handle high-stress environments.
Sit in a comfortable position with your spine straight.
Close your eyes and inhale for 4 counts.
Hold your breath and pause for 4 counts.
Exhale slowly for 4 counts.
Hold out exhale for 4 counts.
Continue for 3-4 minutes or until you begin to feel calm and relaxed.
Learning any one of these pranayams can be a powerful practice to keep in your metaphysical toolkit to handle anything that comes your way in life. Have you tried any of these techniques? What is your experience with breathwork? Comment below — Oui We is always excited to hear about your experiences.
Chiara Christian is a Gemini writer with a passion for understanding others and the world around her. You can check out her website here and follow her meanderings @ageministory.