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Unlock Your Superpowers with these 39 Epic Breaths

By Reena Jadhav breathworkk@gmail.com

  1. Diaphragmatic Breathing: Deep belly breaths that push out your belly and engage the diaphragm for relaxation and stress reduction.
  2. 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, and exhale for 8 to promote calmness and balance.
  3. Alternate Nostril Breathing (Nadi Shodhana): Alternating inhaling and exhaling through each nostril for harmony and balancing energy.
  4. Ujjayi Breathing: Deep, oceanic breaths with a slight constriction at the back of the throat to promote focus and concentration.
  5. Kapalabhati Breath: Rapid, forceful exhalations followed by passive inhalations for energizing and cleansing.
  6. Lion’s Breath (Simhasana Pranayama): Forceful exhalation with an open mouth and extended tongue to release tension and invigorate.
  7. Breath of Fire (Kapalabhati): Rapid, equal parts inhales and exhales for increased energy and vitality.
  8. Square Breathing (Box Breathing): Equal counts of inhaling, holding, exhaling, and holding to enhance relaxation and mental clarity.
  9. Sama Vritti (Equal Breathing): Equal duration inhales and exhales for grounding and balancing the mind and body.
  10. Sitali Breath: Inhale through a rolled tongue or pursed lips to cool and calm the body and mind.
  11. Bhramari Pranayama (Bee Breath): Humming sound created during exhalation to soothe the nervous system and reduce anxiety.
  12. Three-Part Breath (Dirga Pranayama): Deep inhalations filling the belly, ribcage, and chest for increased oxygenation and relaxation.
  13. Viloma Pranayama (Interrupted Breathing): Pausing briefly during inhalation or exhalation to deepen awareness and expand lung capacity.
  14. Skull Shining Breath (Kapalabhati): Rapid, forceful exhales to cleanse the lungs and invigorate the mind and body.
  15. Ocean Breath (Ujjayi Pranayama): Gentle, audible breaths with a slight constriction at the back of the throat to calm and focus the mind.
  16. Humming Bee Breath (Bhramari Pranayama): Humming sound produced during exhalation to promote relaxation, reduce stress, and calm the mind.
  17. Cool Breath (Sheetali Pranayama): Inhaling through a rolled tongue or pursed lips to cool the body and calm the nervous system.
  18. Victorious Breath (Ujjayi Pranayama): Whispering “Ha” sound during exhalation to promote strength, focus, and empowerment.
  19. Lion’s Roar Breath (Simhasana Pranayama): Forceful exhalation with an open mouth and extended tongue to release tension and boost confidence.
  20. Energizing Breath (Bhastrika Pranayama): Rapid and forceful inhales and exhales for increased energy, mental clarity, and vitality.
  21. Extended Exhalation Breath: Lengthening the exhalation phase to activate the body’s relaxation response and calm the mind.
  22. Surya Bhedana (Right Nostril Breathing): Inhaling through the right nostril to increase energy and stimulate the body.
  23. Chandra Bhedana (Left Nostril Breathing): Inhaling through the left nostril to promote relaxation, calmness, and cooling.
  24. Resonant Breathing: Equalizing the length of inhales and exhales to promote balance, calmness, and mental focus.
  25. 3-2-4 Breathing: Inhale for 3 seconds, hold for 2, exhale for 4 to induce relaxation and reduce stress.
  26. Bellows Breath (Bhastrika): Rapid and forceful inhales and exhales for increased energy, vitality, and oxygenation.
  27. Candle Breath: Slow, steady breaths with a gentle flicker of the lips to enhance concentration and awareness.
  28. Golden Thread Breath: Slow, subtle breaths that mimic the gentle pull of a golden thread, inducing relaxation and tranquility.
  29. 1:2 Breathing Ratio: Lengthening the exhalation to twice the duration of inhalation for deep relaxation and calming the nervous system.
  30. Double Breath: Inhaling twice followed by a long exhalation to increase oxygen intake and release tension.
  31. Boxed Breathing (Four-Square Breathing): Inhale for a count of four, hold for four, exhale for four, hold for four, repeating the pattern for relaxation and focus.
  32. Progressive Muscle Relaxation: Inhale deeply while tensing a specific muscle group, then exhale and release the tension, progressing through different muscle groups for overall relaxation.
  33. Pursed Lip Breathing: Inhale through the nose, then exhale slowly through pursed lips, like blowing out a candle, to improve lung function and control breathing.
  34. Resonant Frequency Breathing: Find your resonant breathing rate by inhaling and exhaling at different speeds until you feel a comfortable and calming rhythm.
  35. Lion’s Pose Breath (Simhasana Pranayama): Simultaneously open the mouth wide, stick out the tongue, and exhale forcefully, releasing tension and promoting self-expression.
  36. Breath Counting: Focus on the breath and count each inhalation and exhalation, starting from one and gradually increasing the count, enhancing concentration and mindfulness.
  37. Body Scan Breathing: Sequentially bring attention to different parts of the body while taking slow, deep breaths, promoting relaxation and body awareness.
  38. 5-5-5 Breathing: Inhale for a count of five, hold for five, and exhale for five, aiding in stress reduction and balancing the nervous system.
  39. Triangle Breathing: Inhale for a count of four, hold for a count of four, and exhale for a count of four, visualizing a triangle to promote relaxation and balance.

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