Three Easy Pranayama for Relaxation

Pranayama (relax yoga breathing exercises) teaches us the appropriate way to breathe. However, often it is not possible for us to do regular pranayama in a systematic manner. Here, I am trying to give three very simple but effective pranayama techniques, which can be done at any place and almost at any time. It greatly reduces the stress, strain and anxiety. It requires no equipment. Although you can do these exercise in any position, sit with your back straight while doing the exercises.

Relax Breathe Counting:

If you are in stress and strain or in challenging work and wanted get out of that, try this simple technique.

  1. Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few slow-deep breaths. Then let the breath come naturally without trying to pressure it. Ideally it will be quiet and slow, but depth and rhythm may vary.
  2. To begin the exercise, count “one” to yourself as you exhale.
  3. The next time you exhale, count “two,” and so on up to “five.”
  4. Then begin a new cycle, counting “one” on the next exhalation.

Never count more than “five,” and count only when you exhale. After five, gain start from one. Try to do 3 minutes of this form of meditation.

Abdominal Pumping and Relax Breathing:

The steps are as follows:

  1. Sit, or stand in a relaxed position.
  2. Slowly inhale through your nose and count up to three.
  3. As you breathe in, your shoulders will rise. Increase your lung capacity by expanding your abdomen. When you breathe in, practice the expansion of your abdomen as a habit. It is actually the key to good breathing.
  4. When you exhale, push the stale air out by squeezing your stomach down in the pelvic area. This muscular action (abdomen pumping) has the beneficial effect of activating the organs in your stomach, improving their functioning. Repeated abdomen pumping also disperses any excess adrenaline, which may have been triggered by stresses.

Use abdomen pumping for three to five times, whenever you feel under any stress.

4-7-8 Relaxing Breathing:

  1. You may put the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
  2. Exhale completely through your mouth, making a “shuuoooo” sound.
  3. Close your mouth and inhale quietly through your nose to a mental count of four.
  4. Hold your breath for a count of seven.
  5. Exhale completely through your mouth, making a whoosh sound to a count of eight.
  6. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

Among these, you may practice ujjayi pranayama for establishing balance in life.

Ujjayi Pranayama for Kriya Yoga – In Three Simple Steps

Ujjayi pranayama is an essential part of kriya yoga practice.

During the inhaling or exhaling of  ujjayi pranayama intentionally try to make some small vibration or sound in the throat area. Don’t give much pressure, throat glands are very sensitive, they should be in a relax state. If you think you are comfortable in making the throat vibration during inhaling do the vibrations during that time. Then you don’t need to make the sound during exhaling. If you prefer to make the vibration during exhaling, you can do it like that. You  can keep your mouth open during making the throat sound.
There are several benefits of  this pranayama. The general steps for Ujjayi Pranayama are as follows:

Step 1:

1.1  Sit on vajrasana yoga posture on a suitable yoga mat.

1.2  You need to put your hands on your knees.

1.3  Keep your fingers together.

1.4 Inhale slowly and mentally chant AUM for three times.

1.5  Hold the breath comfortably and mentally chant Om for four times.

1.6  Exhale slowly and mentally count Om for six times.

1.7 Hold the breath comfortably as long as you can.

Repeat step 1.4 to step 1.7 for SIX times

Step 2:

1.1  Sit on vajrasana yoga posture on a suitable yoga mat.

1.2  Place your hands on your chest.

1.3  Fingers of  your hand should be joined together.

1.4  Inhale (puraka) deeply and mentally chant AUM for three times.

1.5  Hold (inner kumbhaka) the breath comfortably and mentally chant Om for four times.

1.6  Exhale (rechaka) slowly and mentally chant Om for six times.

1.7  Hold (outer  kumbhaka) the breath comfortably and mentally chant Om for two times.

Repeat step 1.4 to step 1.7 for SIX times

Step 3:

1.1  Sit on vajrasana  yoga posture on a suitable yoga mat.

1.2  Place both the hands on the back of your shoulder.

1.3  Keep your fingers together.

1.4  Inhale (puraka) deeply and mentally chant AUM for three times.

1.5  Hold (inner kumbhaka) the breath comfortably and mentally chant Om for four times.

1.6  Exhale (rechaka) slowly and mentally chant Om for six times.

1.7  Hold (outer  kumbhaka) the breath comfortably and mentally chant Om for two times.

Repeat step 1.4 to step 1.7 for FOUR times

Step 1 to step 3 is one cycle of ujjayi pranayama. After completing one cycle of pranayama take rest for two minutes. Be comfortable before starting the next cycle.

Do this pranayama for two to three cycles in the morning.  If you are not comfortable sitting on  vajrasana  yoga posture, you can sit on a comfortable chair and do this breathing exercise. Ujjayi pranayama helps you stay young and fresh.

To know more visit Ujjayi Pranayama.

Ujjayi Pranayama Steps

Ujjayi Pranayama  is a  kind of breathing exercise that breathe through your throat instead of through your nose. Ujjayi means imitating the oceanic sound or the sound of the waves.  Ujjayi Pranayama techniques are very helpful to fight against the sleeping disorder which is known as insomnia.

Our nervous system consists of two main branches the central and the autonomic. The central nervous system is controlled through the conscious part of the brain whereas the autonomic nervous system is controlled by the sub-conscious part of the brain.  Breathing is carried out almost automatically by the sub-conscious part of the brain. Ujjayi Pranayama controls the breath, which has an immediate effect on the sub-conscious

The technique of Ujjayi breathing is easy to learn. Ujjayi is breath with a throat sound accompanying it. To perform Ujjayi breathing, narrow your throat and inhale through your throat to make a hissing sound. Ujjiayi Pranayama, inhalation and exhalation should be practised by both the nostrils. This is similar to the sound made when you exhale noisily. Ujjayi pranayama can be done lying down:

Inhale deeply and long using Ujjayi breath as described above.

  1. Exhale deeply and long using Ujjayi breath
  2. Repeat 5 to 10 times as per your capacity
  3. When Ujjayi is done correctly you should be able to hear the sound.
Ujjayi Pranayama

Ujjayi Pranayama

To know the details of  visit Ujjayi Pranayama steps.