3 Simple Breathing Techniques to Calm the Mind and Connect to the Present
Pranayama, the ancient yogic practice of breathwork, is a powerful tool used to calm the body and center the mind. The term pranayama breaks down into two parts: Prana (life force or breath) and Yama (control, restraint, regulation).
Incorporating pranayama into your daily routine can be as simple as taking a few mindful breaths right before bed or first thing in the morning. Regular practice of these breathing techniques has been shown to provide a variety of
health benefits, including stress relief, blood pressure reduction, sinus congestion relief, and decreased anxiety. Breathwork is also a go-to tool for moments of high stress—whether it’s a big presentation at work, an emotional meeting, driving in traffic, or any time you need to calm your nerves and lower your heart rate.
There are countless breath work techniques out there, but today, I’m sharing three of my personal favorites:
1. Chandra Bhedana (Moon Breath)
Chandra Bhedana translates to "moon-piercing breath." This pranayama technique involves breathing through the left nostril, which is said to connect you with lunar energy. Yogic philosophy suggests that the left side of the body is associated with this calming, grounding energy, while the right side is linked to solar energy (which is more fiery and energizing).
Here’s How:
- Sit comfortably with your spine straight and shoulders relaxed.
- Take a few natural breaths to settle into the practice.
- Gently cover your right nostril with your right thumb, and continue to breathe through the left nostril.
- Keep your arms and shoulders relaxed as you take deep, slow breaths.
- Optionally, you can add a slight pause at the top of the inhale and the bottom of the exhale for added focus.
- Practice this for 3 minutes, gradually increasing to 5-8 minutes as you become more comfortable.
2. Anulom Vilom (Alternate Nostril Breathing)
Anulom Vilom, also known as Nadi Shodhana (Alternate Nostril Breathing), is one of the most popular pranayama techniques. It’s a simple but effective practice that alternates your breath between each nostril, helping to balance the body and mind.
Here’s How:
- Sit comfortably with your spine straight and shoulders relaxed.
- Close your right nostril with your right thumb.
- Inhale deeply through your left nostril.
- Close your left nostril with your right ring finger and release your right nostril.
- Exhale slowly through the right nostril.
- Inhale deeply through the right nostril.
- Close your right nostril, then exhale slowly through the left nostril.
This completes one round. Repeat for 5-10 rounds, focusing on slow, steady breaths. You can gradually increase the number of rounds as you get more comfortable.
3. Ujjayi (Victorious Breath)
Ujjayi, or Victorious Breath, is often used in yoga to help create focus and build heat within the body. This
technique involves constricting the throat while breathing through the nose, producing an ocean-like sound. It’s an excellent breath to use during physical exercise, like running or intense yoga sessions, as it helps focus your mind and regulate your breath.
Here’s How:
- Find a comfortable seated position.
- Align your spine and relax your shoulders.
- Inhale deeply through your nose, then exhale while gently constricting the back of your throat. This creates a sound similar to the ocean waves.
- Continue this breath pattern, keeping your mouth closed. Inhale and exhale slowly through the nose, maintaining the throat contraction.
- Practice this breath for 3 minutes, gradually working up to 5-8 minutes as you become more comfortable.
Why Breathing Techniques Matter
Yoga isn’t just something we do on the mat; it’s a way of life. By incorporating these pranayama practices into your daily routine, you can bring the mindfulness and focus of your yoga practice into every part of your day. Whether you're facing stress at work, struggling with anxiety, or simply trying to relax, breath work can be a simple yet powerful tool for calming your mind and reconnecting with the present moment.