4 Minute Pranayama Kapalbhati Breathing Tutorial
Though it may seem counter-intuitive, breathing is another practice that can alleviate sinus discomfort. Try the following practices with a calm and relaxed demeanor, focusing on keeping your prana moving smoothly. You may wish to blow your nose, or better yet, use your neti pot before you try these exercises.
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Lie on your back with your knees bent and your hands on your belly. Breathe deeply into the belly, focusing on expanding the belly like a buddha, then draw the breath and energy up through your ribs, chest and shoulders. Exhale the same way, deflating your belly, chest and shoulders, and squeezing all the air out of your belly. Find your own rhythm.
Sit comfortably. Bring your right hand out in front of you, palm facing you. Fold your index and middle fingers into the palm. Place your ring finger on your left nostril to close it off. Breathe into the right nostril for two counts. Close off the right nostril with the thumb and hold the breath for two counts. Release the left nostril, exhale for two counts. Close off the left nostril and hold the breath for two counts. Try visualizing a square. If it feels uncomfortable to hold the breath, simply pause instead. Increase the count as you become comfortable, making sure that you are doing equal counts for each action.
Breath of Fire
In this practice, hold your hand over your navel, and practice forcefully exhaling out the nose repeatedly. Your belly should be pumping in and out. The force of the exhale will naturally draw in a new breath, so there is no need to inhale consciously. You may start this practice by gently panting, but it is important to eventually speed up the pace of this breath in order to stoke the “fire” of the breath.