3 Breathing Techniques To Unite Mind & Body
“The mind is the king of the senses, and the breath is the king of the mind.” -Hatha Yoga Pradipka
It was only until I discovered yoga years ago that I started to learn how to breathe properly. First off, I noticed how much I took my breath for granted. It was years of breathing in second-hand smoke as a child and suffering from depression and weight gain, etc. before I realized there was more to my breath than struggle and strife.
There are so many powerful breathing techniques (Pranayama in Sanskrit) that can treat myriad maladies, from depression to mental clarity, energy levels, and weight loss; the list goes on and on.
3 Pranayama that will help unite you in mind and body:
4-Point Yogic Breath
This breathing technique helps open the channel of the energy of the entire spine (Shushumna) and helps to clear blockages, energy spots along the spine (chakras) and the abdominal region, as well as increasing lung capacity. This technique also aids in weight loss, as you focus on bringing energy into the stomach and lungs.
- Sit up straight in a comfortable seated position
- Place your left hand on your belly and right hand on your chest. Breathe in through the nose, filling the belly first then expanding into the chest second.
- Exhale, starting with the chest and then stomach, creating a rippling wave through the hands as they rise and fall with your breath. The whole torso is breathing belly-chest, chest-belly, creating a 4-pointed yogic breath.
Alternate Nostril Breathing (Nadi Shodhana)
These breathing techniques calm the mind, bringing you sensations of happiness and peace. A few minutes of pranayama per day is best to destress the mind, releasing tension and fatigue. It’s named Nadi Shodhana Pranayama (NAH-dee sho-DAH-nah prah-nah-YAH-mah), as it helps clear out blocked energy channels in the body, which in turn calms the mind (nadi = subtle energy channel, shodhana = purifications, pranayama = breathing technique).
Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face and close your eyes.
- Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).
- Place the tip of the index finger and middle finger of your right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.
- Press your thumb down on the right nostril and breathe out gently through the left nostril.
- Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right. Start 5 to 5 count inhales to exhales and work towards doubling exhale out.
- Breathe in from the right nostril and exhale from the left. You have now completed one round. Continue inhaling and exhaling from alternate nostrils.
- Complete nine rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.
Skull-shining Breath (Kapalabhati)
Kapalabhati Pranayama (kah-pah-luh-BAH-tee prah-nah-YAH-mah) is an intermediate-to-advanced technique that consists of short, powerful exhales and passive inhales. This exercise is a traditional internal purification practice, or kriya, that tones and cleanses the respiratory system by encouraging the release of toxins and waste matter (Kapala = skull, Bhati = light). It helps to cleanse the lungs, sinuses and respiratory system, which can help to prevent illness and allergies. Regular practice strengthens the diaphragm and abdominal muscles.
To begin, sit in a comfortable position where your spine is straight and your abdomen is not compressed. Some options include sitting upright in easy pose, on your heels in hero’s pose, or seated in a chair with your feet flat on the floor.
- Rest your hands on your knees, palms facing down.
- Bring your awareness to your lower belly. To heighten your awareness, you can place your hands, one on top of the other, on your lower belly rather than on your knees.
- Inhale through both nostrils deeply.
- Contract your low belly or use your hands to gently press on this area, forcing out the breath in a short burst.
- As you quickly release the contraction, your inhalation should be automatic and passive — your focus should be on exhaling.
- Begin slowly, aiming for 65-70 contractions per minute. Gradually quicken the pace, aiming for 95-105 exhalation/inhalation cycles per minute. Always go at your own pace and stop if you feel faint or dizzy.
- After one minute of the exercise, inhale deeply through the nostrils, and then exhale slowly through your mouth. Depending on your experience level, you may repeat the exercise.
About the Author
6 Ways to Become Fully Present With Suffering
Life is about learning balance and how we interact with the world around us. It is a constant learning experience, to which we will become familiar with all of the emotions that a human being has, some of which are more pleasant than others.
Suffering on Earth is derived from the collective emotion held within humanity, which is why it is so important to learn to heal yourself first to help heal the planet.
As many great teachers of the past and present have taught us, often times it is not the experience itself that is the problem, it is how our human conditioning has taught us how to react. We’ve all experienced suffering in various ways.
Though it is uncomfortable and ugly, it is also very important to love each part of ourselves as human beings; to do that we have to understand the full spectrum of the human experience…the yin and the yang, the light and the dark. They co-exist together for a reason.
Aim to Be Like a Child
If you have children or have been around a small child, you will know that their experience of life is very different than yours. Their reactions are very in the moment. When they are upset, uncomfortable, or hungry they cry. There is no holding back, and no misunderstanding how they truly feel.
As we get older we learn what is considered an “acceptable” way to act in society. We learn that we can’t just have a meltdown anywhere when we are feeling upset. There are very specific circumstances that allow us to cry or feel angry, and some of us even go as far as to completely shut down our ability to feel our true emotions. I call this being “emotionally constipated!”
Babies’ ability to feel fully in the moment is a gift, because once they fully feel it, they release it instantaneously. There is no need to relive the experience later. It often takes very little to distract them with a new idea and change their emotion quickly. As we get older it is important to remember that innate wisdom within our bodies, because they react in direct correlation with the information we give them.
Fully Experience Your Emotions in the Moment
When your life is turned upside down and emotions are all over the place, take yourself into the moment and simply feel whatever disturbance is going on without resisting it. Take a chance and look silly in public if you need to.
When you can fully experience your emotions in the moment{.inline-media .inline-video} and let them wash over you, that turmoil will not collect in your body in a negative way. It is only when you deny and resist it that it collects and becomes unhealthy.
When you begin to feel imbalance in your life, the most effective way to take care of yourself is to honor where you are without judging the experience. Don’t compare yourself to others, because you are a unique individual!
Your experience is your experience, and there is no right or wrong or normal and abnormal. You are creating your body and life experience every day, and it’s unlike anyone else’s body or life experience.
6 Ways to Be Present with Suffering
Here are some steps you can take in a moment of distress and suffering to relieve yourself:
1. Stop whatever you are doing, and go inward. Listen to your body and become fully present.
Don’t try to change the way you feel in this moment. Instead, feel it for what it is without resisting it.
Say in your mind, “I honor this feeling of ______, even though it makes me uncomfortable or scared in this moment.”
Focus on the sensation, and surround yourself in a beautiful picture that feels comfortable, loving, and safe to you. I like to picture myself in a field of flowers with a soft breeze blowing through me, washing away anything that no longer serves my highest good.
2. Let the emotions fly
Let yourself go! Experience the anger, frustration, sadness, joy, excitement, fear, surprise, disgust, disapproval, remorse, and all the in-betweens. The goal is to express it.
However, it is also important to remember to make sure you are not putting anyone in danger while you are doing this. Whatever you are feeling in this moment is perfect; there is nothing wrong with it!
3. Trust any messages that come through your body as divine guidance
You might notice some sensations, ideas, or thoughts through your body as you become fully present in your experience.
When we become still, we are more receptive to receiving divine guidance from our higher selves.
Trust this loving guidance, or simply soak in this beautiful light that is holding you. We all have access to it when we call upon it.
4. Stay Present
Stay with the feeling until you feel it has fully washed over you and can be released. Take your time and don’t be tempted to rush through it.
Remember your well-being is the most important thing right now. You cannot be present with others until you are fully present with yourself.
5. Wait for Release
Just like with a baby, sometimes it takes five minutes, and sometimes two hours before we reach a point of release, but it eventually always comes.
Most of us force ourselves to get up and “shake it off” before we’re really ready. All that leftover emotion builds up and is stored within the body, despite our belief that it is gone once we choose to think it’s gone. Once the release happens, the weight falls off and you can now resume your day with your full presence.
6. Remember That You’re Not Alone
When you’re feeling suffering of any kind in life (and there are many!), remember you’re not alone. Remember to claim your strength and ask for help when you need it. You can’t do it all on your own.
