Written by John Immel, Asheville, NCBreathing exercises can help restore energy and vitality (prana). They oxygenate the blood, strengthen metabolism, invigorate circulation, and cleanse the lymphatic system. Gentle breathing techniques relax the mind. There are many types of pranayama, but here are some of the main ones, after a cautionary note.

A Word of Caution About Pranayama

Because of the association of breath with the nervous system and altered spiritual states, breathwork is frequently presented in fantastic, miraculous, or mystical ways. This makes it difficult to know which kinds of breathing practices are clinically relevant for health and mental wellbeing. Some breathing techniques are gentle with few negative side effects, such as belly breathing. Others, such as breath retention, have great potential to harm mental health.

On a physical level, your appetite for breathing is connected to your survival instinct - the instinct to live. While smooth and relaxed breathing is natural, breath retention can disconnect you from that instinct. This can be observed as a suppression of natural urges from an Ayurvedic perspective. Breath retention can detach a person from their natural impulse to breathe the source of life itself - oxygen. Ayurveda encourages a cautious outlook on any practice that may suppress natural urges, especially the breath, as this can weaken other healthy instincts as well.

We note that vigorous breathing exerices, as well as excessive attention to the breath, can make a person feel like they are disconnected from reality and detached. While some interpret this as a spiritual 'trip or high' it can lead to ungroundedness and disassociation, an excess of clear quality. This is easily observed with some of the more vigorous techniques mentioned below.

Your body is an important part of you and you should not try to be disconnected from your body in the name of spirituality. Instead of transcendence alone, seek more embodied spiritual approaches.

Read: How would Ayurveda modify yoga? Be sure to check the contraindications for breathing techniques before committing to a daily practice. Good health professionals will approach vigorous breathing practices in a very slow and cautious manner, advising against putting stress on the system. There should not be stinging, burning in the lungs, or light headedness. Those with circulatory and respiratory conditions, impaired diaphragm, a history of abdominal surgery, or any major health concerns should refrain from breathing exercises until they have clarification from their health care provider. Check with your medical doctor before making any changes to your health and wellness routine. For best results, always practice with a qualified expert.

Types of Pranayama

Belly Breathing

• Level: Gentle. This technique is generally considered safe. Avoid or practice belly breathing gently in instances of pregnancy.
• Read about Belly Breathing here.

Bhramari Pranayam: Bee Breath

• Level: Gentle. This technique is contraindicated in instances of: pregnancy, high BP, epilepsy, chest pain, active ear infection. Do not practice lying down.
• 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 your collar bones rising last.
• 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.

Anulom Vilom Pranayam: Alternate Nostril Breath

• Level: Gentle. This technique is generally considered safe but may not offer material benefits beyond those of belly breathing. Those with respiratory conditions may find this difficult and should avoid.
• 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 you're welcome to switch hands depending on which nostril you're 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 you've finished exhaling, keep your left nostril closed.
• Inhale through the right nostril. Fill your lungs.
• Close the right nostril and open the left.
• 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.

Bahya Pranayam: External Breath

• Level: Intermediate This technique is contraindicated in instances of: pregnancy, migraine, heart conditions, respiratory conditions, and high BP.
• 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.

Bhastrika Pranayam: Bellows Breath

• Level: Vigorous This vigorous breathing exercise is contraindicated in these instances: high/low BP, pregnancy, heart disease, vertigo, hernia, gastric ulcer, epilepsy, detached retina, recent abdominal surgery, risk of stroke.
• 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.

Kapalbhati Pranayam: Shining Forehead Breath

• Level: Vigorous This vigorous breathing exercise is contraindicated in these instances: high/low BP, pregnancy, heart disease, vertigo, hernia, gastric ulcer, epilepsy, detached retina, recent abdominal surgery, risk of stroke.
• Inhale through your nostrils normally until your lungs are full. Keep your inhalation slow but unforced. 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 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.
• Practice 3 rounds of 25. Rest in between each round.

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