By Reena Jadhav breathworkk@gmail.com
- Diaphragmatic Breathing: Deep belly breaths that push out your belly and engage the diaphragm for relaxation and stress reduction.
- 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, and exhale for 8 to promote calmness and balance.
- Alternate Nostril Breathing (Nadi Shodhana): Alternating inhaling and exhaling through each nostril for harmony and balancing energy.
- Ujjayi Breathing: Deep, oceanic breaths with a slight constriction at the back of the throat to promote focus and concentration.
- Kapalabhati Breath: Rapid, forceful exhalations followed by passive inhalations for energizing and cleansing.
- Lion’s Breath (Simhasana Pranayama): Forceful exhalation with an open mouth and extended tongue to release tension and invigorate.
- Breath of Fire (Kapalabhati): Rapid, equal parts inhales and exhales for increased energy and vitality.
- Square Breathing (Box Breathing): Equal counts of inhaling, holding, exhaling, and holding to enhance relaxation and mental clarity.
- Sama Vritti (Equal Breathing): Equal duration inhales and exhales for grounding and balancing the mind and body.
- Sitali Breath: Inhale through a rolled tongue or pursed lips to cool and calm the body and mind.
- Bhramari Pranayama (Bee Breath): Humming sound created during exhalation to soothe the nervous system and reduce anxiety.
- Three-Part Breath (Dirga Pranayama): Deep inhalations filling the belly, ribcage, and chest for increased oxygenation and relaxation.
- Viloma Pranayama (Interrupted Breathing): Pausing briefly during inhalation or exhalation to deepen awareness and expand lung capacity.
- Skull Shining Breath (Kapalabhati): Rapid, forceful exhales to cleanse the lungs and invigorate the mind and body.
- Ocean Breath (Ujjayi Pranayama): Gentle, audible breaths with a slight constriction at the back of the throat to calm and focus the mind.
- Humming Bee Breath (Bhramari Pranayama): Humming sound produced during exhalation to promote relaxation, reduce stress, and calm the mind.
- Cool Breath (Sheetali Pranayama): Inhaling through a rolled tongue or pursed lips to cool the body and calm the nervous system.
- Victorious Breath (Ujjayi Pranayama): Whispering “Ha” sound during exhalation to promote strength, focus, and empowerment.
- Lion’s Roar Breath (Simhasana Pranayama): Forceful exhalation with an open mouth and extended tongue to release tension and boost confidence.
- Energizing Breath (Bhastrika Pranayama): Rapid and forceful inhales and exhales for increased energy, mental clarity, and vitality.
- Extended Exhalation Breath: Lengthening the exhalation phase to activate the body’s relaxation response and calm the mind.
- Surya Bhedana (Right Nostril Breathing): Inhaling through the right nostril to increase energy and stimulate the body.
- Chandra Bhedana (Left Nostril Breathing): Inhaling through the left nostril to promote relaxation, calmness, and cooling.
- Resonant Breathing: Equalizing the length of inhales and exhales to promote balance, calmness, and mental focus.
- 3-2-4 Breathing: Inhale for 3 seconds, hold for 2, exhale for 4 to induce relaxation and reduce stress.
- Bellows Breath (Bhastrika): Rapid and forceful inhales and exhales for increased energy, vitality, and oxygenation.
- Candle Breath: Slow, steady breaths with a gentle flicker of the lips to enhance concentration and awareness.
- Golden Thread Breath: Slow, subtle breaths that mimic the gentle pull of a golden thread, inducing relaxation and tranquility.
- 1:2 Breathing Ratio: Lengthening the exhalation to twice the duration of inhalation for deep relaxation and calming the nervous system.
- Double Breath: Inhaling twice followed by a long exhalation to increase oxygen intake and release tension.
- 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.
- 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.
- 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.
- Resonant Frequency Breathing: Find your resonant breathing rate by inhaling and exhaling at different speeds until you feel a comfortable and calming rhythm.
- Lion’s Pose Breath (Simhasana Pranayama): Simultaneously open the mouth wide, stick out the tongue, and exhale forcefully, releasing tension and promoting self-expression.
- Breath Counting: Focus on the breath and count each inhalation and exhalation, starting from one and gradually increasing the count, enhancing concentration and mindfulness.
- Body Scan Breathing: Sequentially bring attention to different parts of the body while taking slow, deep breaths, promoting relaxation and body awareness.
- 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.
- 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.