Breathing techniques prepare you for meditation.
We don't think much about breathing because we do it instinctively; however, to successfully practice meditation and yoga, we must learn correct breathing techniques. In Astadala Yogamala, yoga master B.K.S. Lyengar says that the process of inhalation and exhalation is an art form. You can take breathing classes or watch them on video to develop your skill in this ancient art form.
Preparation
Yoga breathing techniques involve complete focus on your breathing. To do so, you need to set aside time for your session. Breathing practice cannot be perfunctory or rushed. In "Yoga Psychology: A Practical Guide to Meditation," Swami Ajaya says to set aside 15 minutes for breathing and meditation. As you seat yourself for meditation, clear your mind of worries, responsibilities and to-do items. Tell yourself that nothing can disturb you during your session.
Inhaling and Exhaling
Begin by exhaling completely. Inhale deeply through your nose and hold the breath for a count of 16 or until you cannot hold your breath any longer. Then exhale on the same count or for as long as you can. Repeat this process up to seven times. Your breaths should engage your diaphragm, and you should be able to feel them in your stomach muscles. Your inhale and exhale cycles may be short at first, but your breaths will get longer and deeper with practice.
Alternate Nostril Breathing
Press your right nostril closed with your right thumb. Exhale and then inhale through your left nostril for six counts each. Repeat this cycle three times then switch nostrils. You can increase your inhale and exhale counts with practice. Complete three cycles of alternate nostril breathing then return to breathing through both nostrils. Note whether your breath flows evenly through both nostrils; and if it does not, then do more alternate nostril cycles.
Posture
You need to maintain correct posture in order for your ribs to move freely as you breathe; however, if you're a beginner, you may find it hard to sit upright with legs crossed for a 15- to 20-minute session. If you haven't mastered proper seating posture yet, B.K.S Lyengar says you should do your breathing exercises lying prone on your back in the corpse position. Place a rolled-up towel under your lower back to extend your spine as you do your breathing exercises.
Tags: your breathing, both nostrils, breathing exercises, breathing techniques, inhale exhale, Lyengar says, Repeat this