10 breathing techniques to keep you grounded & centered!
Humming bee breath (bhramari)
Delivered from the Sanskrit term for “bee” Bhramri is a calming breath practice that can be performed anywhere that you are free to make a humming sound. Exhaling makes the sound of the letter M, practically a humming sound, keep sustaining the sound until you need to inhale. Repeat the cycle then hum like a buzzing bee.
Deep breathing
Just like as it sounds, deep breathing can help as a natural painkiller, improves blood flow, improves immunity, calms down anxiety, helps you sleep better, increases energy levels, improves posture, and reduces inflammation.
Sitali breath or Taco Breath
Great for cooling the body, and adding moisture to the system. Think back to childhood when you would curl the sides of your tongue, do so and begin to breathe through in through your mouth. Then go back to regular breathing than do another three minutes of Sitali breath.
Resonant or coherent breathing
Is a way of regulating the autonomic nervous system and other key body systems like the circulatory system. The ratios to practice resonant breathing are
Inhale for four seconds, exhale for six seconds.
Inhale for five seconds, exhale for five seconds.
Inhale for six seconds, exhale for six seconds (true resonance)
Inhale for five seconds, exhale for seven seconds.
Equal breathing
Equal breathing is a breathing technique that focuses on making your inhales and exhales the same length. Smoothing out your breath can help bring about balance & equanimity.
Practice equal breathing for 5 minutes by counting how long you breathe out and emulating at the same time when you breathe in.
Alternate nostril breathing
Alternate nostril breathing affects the circulatory system by calming a person down through distraction and a sense of control. Practice breathing in through one nostril and then exhaling through the other than in through the one you just exhaled through and then out through the other. Your finger pinching one nostril helps quite well and continues for up to 5 minutes.
Lion’s breath
Lions breath can be practiced by exhaling forcefully carrying the breath across the rood of your tongue while exhaling making a ‘HA” sound that comes from deep within your abdomen.
Breath focus technique
Breath in your nose while counting to four slowly, hold your breath inside while counting slowly to four then begin to slowly exhale for 4 seconds. Repeat for 1-3 cycles.
Diaphragmatic breathing
Involves engaging the stomach, abdominal muscles, and diaphragm while breathing. Imagine actively pulling the diaphragm down with each inward breath. Diaphragmic breathing helps fill the lungs more efficiently.
Pursed lip breathing
Works by moving oxygen into your lungs and Co2 out of your lungs. This technique helps to keep airways open longer so that you can remove the air that is trapped in your lungs.
Breathe in through the nose for 2 seconds then purse the lips as if about to blow out the candles on a cake, breathe out very slowly through pursed lips for 4 to 6 seconds then repeat!
For more information on breathing techniques check out this article on Healthline.com
