Breathing Techniques for Stress Relief

The energising yoga breathing technique known as lion's breath is said to relieve tension in the chest and face.

It’s also known in yoga as Lion’s Pose or Simhasana in Sanskrit.

To do this:

1. Come into a comfortable seated position. You can sit back on your heels or cross your legs.
2. Press your palms against your knees with your fingers spread wide.
3. Inhale deeply through your nose and open your eyes wide.
4. At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.
5. Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “haaa” sound.
6. You can turn your gaze to look at the space between your eyebrows or the tip of your nose.
7. Do this breath 2 to 3 times.

Alternate nostril breathing, known in Sanskrit as Nadi Shodhana Pranayama, is a relaxation-inducing breathing technique.

It has been demonstrated that alternate nostril breathing improves cardiovascular function and reduces pulse rate.

Nadi Shodhana is best practiced on an empty stomach. Avoid the practice if you’re feeling sick or congested. Keep your breath smooth and even throughout the practice.

To do this:

1. Choose a comfortable seated position.
2. Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.
3. After an exhale, use your right thumb to gently close your right nostril.
4. Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.
5. Release your thumb and exhale out through your right nostril.
6. Inhale through your right nostril and then close this nostril.
7. Release your fingers to open your left nostril and exhale through this side.
8. This is one cycle.
9. Continue this breathing pattern for up to 5 minutes.
10. Finish your session with an exhale on the left side.

Sama Vritti is the Sanskrit word for equal respiration. This breathing technique concentrates on making your inhales and exhales equal in duration. Bringing about equilibrium and equanimity by maintaining a smooth and constant breath.

This technique may enhance mental health and increase the oxygen supply to the brain and lungs, according to research on older individuals with hypertension.

You should find a breath length that is neither too difficult nor too simple. In order to maintain it throughout the practise, it should not be too rapid. Typically, between three and five counts are used.

Once you become accustomed to equal breathing while seated, you can incorporate it into your yoga practise and other activities.

To do it:

1. Choose a comfortable seated position.
2. Breathe in and out through your nose.
3. Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
4. You can add a slight pause for breath retention after each inhale and exhale if you feel comfortable. (Normal breathing involves a natural pause.)
5. Continue practicing this breath for at least 5 minutes.

Resonant breathing, also referred to as coherent breathing, is when you take five complete breaths per minute. This rate can be attained by inhaling and exhaling for five counts.

This rate of breathing maximises heart rate variability (HRV), reduces tension, and, according to a study published in 2017, can reduce depressive symptoms when combined with Iyengar yoga.

To do this:

1. Inhale for a count of 5.
2. Exhale for a count of 5.
3. Continue this breathing pattern for at least a few minutes.

This yoga breathing practice helps you lower your body temperature and relax your mind.

Slightly extend your breath in length but don’t force it. Since you inhale through your mouth during Sitali breath, you may want to choose a place to practice that’s free of any allergens that affect you and air pollution.

To do this:

1. Choose a comfortable seated position.
2. Stick out your tongue and curl your tongue to bring the outer edges together.
3. If your tongue doesn’t do this, you can purse your lips.
4. Inhale through your mouth.
5. Exhale out through your nose.
6. Continue breathing like this for up to 5 minutes.

Also read: Health Benefits of Papaya

Deep breathing alleviates shortness of breath by preventing air from becoming trapped in the airways and allowing the inhalation of fresher air. You may feel more relaxed and centred as a result.

To do this:

1. While standing or sitting, draw your elbows back slightly to allow your chest to expand.
2. Take a deep inhalation through your nose.
3. Retain your breath for a count of 5.
4. Slowly release your breath by exhaling through your nose.

Of course, you’ll want to practice it in a place where you’re free to make a humming sound.

To do this:

1. Choose a comfortable seated position.
2. Close your eyes and relax your face.
3. Place your first fingers on the tragus cartilage that partially covers your ear canal.
4. Inhale and gently press your fingers into the cartilage as you exhale.
5. Keeping your mouth closed, make a loud humming sound.
6. Continue for as long as is comfortable.

You can try most of these breath exercises right away. Take the time to experiment with different types of breathing techniques. Dedicate a certain amount of time at least a few times per week. You can do these exercises throughout the day.

Check in with your doctor if you have any medical concerns or take medications. If you want to learn more about breathing practices, you can consult a respiratory therapist or a yoga teacher who specializes in breathing practices. Discontinue the practice if you experience any feelings of discomfort or agitation.