Our breathing can help us regulate our emotions. If you observe, our breathing becomes shallow and laboured when we are sobbing, when we are furious, and so on. We may therefore control our emotions simply by controlling our breathing. We can learn to maintain our composure and help ourselves change.

Speed of Pranayama

When practising these techniques for the first time, it is best to start with Shant Gati (slow speed) and gradually increase your practise intensity before moving on to Madyam (medium speed) and eventually Tivra Gami (fast speed). You will develop proficiency at that level by practising in Tivra Gami, but Shant Gati is still appropriate for advanced practitioners because all three of these levels have beneficial effects on the body and mind.

Easy breathing techniques include the following. 

Bhastrika Pranayama

Breathing exercises are known as pranayama and are referred to as Bhastrika. Your breath should make a sound similar to the bellows blacksmiths use while performing this pranayama.

Bhastrika practise aids in increasing the body's capability. You will experience several physical, psychological, and spiritual advantages as you practise this breathing technique more deeply.

Bhastrika PranayamaMethod

·Sit comfortably in any position (such as Sukhasan, Ardhapadmasan, or Padmasana)

·Straighten your back

·Close your eyes

·Place your palms on your knees in the Prapthi Mudra

·Breathe in deeply and exhale fully

·The ratio of inhalation to exhalation should be 1:1. For instance, if you inhale for six counts, you also need to exhale for six counts

Udgeeth Pranayama

Udgeeth Pranayama calms the mind, brings stability and decreases stress. It is an easy technique that can be done anywhere to relieve tension, anger and anxiety. It is also effective in treating hypertension, corrects sleep disorders (such as insomnia) and improves memory.

Udgeeth PranayamaMethod

•Take any relaxed position to sit (such as Sukhasan, Ardhapadmasan or Padmasana)

·Close your eyes and straighten your back

•Position your palms facing upward on your knees (in Prapthi Mudra)

•Take a few deep breaths to fill your lungs with air

•Form a circle with your lips while exhaling and continue to repeat "Oooooooommm" as long as you can

•Experience the sound's vibrations spreading throughout your body

Anulom Vilom

A special sort of controlled breathing (pranayama) used in the practise of yoga is called anulom vilom. It entails holding one nostril closed during inhalation and the other closed during exhalation. The procedure is then carried out again in reverse.

Stress reduction, better breathing, and enhanced circulation are just a few of the many physical and psychological advantages of alternate nostril breathing. Some of these claims are supported by scientific research.

Anulom VilomPranayamaMethod

•Take a comfortable position to sit, ideally cross-legged. (like, Padmasana, Sukhasan, or Ardhapadmasan)

• Straighten your back and close your eyes

•The technique involves breathing through your opposite nostrils while inhaling through your left and exhaling through your right nostril

·One breath cycle is completed by closing your right nostril to inhale from the left, your left nose to exhale from the right, and your right nostril to inhale from the right

•As you close your nostril, apply mild pressure with your thumb. The intention is to stop airflow via the right nostril

•Ensure that your right nostril feels equally pressured when you inhale through your left nose

•Inhale, let the breath go inside

•Close your left nostril as you open up your right nostril and allow the air to exhale out of your right nostril

Kapal Bhati

Breath is our body's most powerful weapon, and the energy of the cranium is known as the symbol of the brain. By using this breathing technique, Kapal Bhati teaches you how to stimulate your brain in such a way that learning and application occur simultaneously as your mind and intelligence move with you. Knowledge "becomes an impression to your existence" as a result of this pranayam's brain-stimulating effects.

Kapal Bhati PranayamaMethod

•Pick any position to sit in (such as Sukhasan, Ardhapadmasan or Padmasana)

•Close your eyes and straighten your back

•On your knees, place your palms up (in Prapthi Mudra)

•Focus on taking a regular breath in and then expelling quickly, forcefully, and rhythmically

•By compressing your stomach, you can compel the diaphragm and lungs to release all the air they contain

•You should immediately inhale as you let your stomach expand

You will benefit greatly from these four pranayama breathing techniques: Basthrika, Udgeeth, Anulom Vilom and Kapal Bhati. When done properly, it allows us to dive deeper and reap several physical, psychological, and spiritual advantages. As a result, every practitioner should take the time to fully master them.

Disclaimer: The views expressed in the article above are those of the authors' and do not necessarily represent or reflect the views of this publishing house. Unless otherwise noted, the author is writing in his/her personal capacity. They are not intended and should not be thought to represent official ideas, attitudes, or policies of any agency or institution.

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