How to Perform the Nose Breathing Yoga Technique

The most important aspect of a yoga practice is breathing. Breath work known as Pranayama in Sanskrit means “vital life force.” Balanced and calm breathing oxygenates the body, energizes it to maintain yoga practice and clears toxins from the system. With a proper breathing technique one can experience a meditative quality that enables the yoga practitioner to keep a rhythm, focus the mind on the present and stay grounded. The most fundamental breathing technique is “Ujjayi” breathing and is used in a variety of yoga practices.

Difficulty: Easy

Instructions

Things You'll Need:

• Yoga mat
• Yoga bolster
• Pillow
• Comfortable, loose fitting clothing

1. Sit comfortably on a mat or yoga bolster with the knees crossed. The shoulders, head and neck are relaxed.

2. Place one hand on the upper chest and the other hand on to the abdomen.

3. Use full awareness as you inhale through the nose slowly filling up first the upper belly, next the rib cage, then the chest and finally the throat. Hold the breath to a count of three seconds.

4. Exhale slowly through the nose. Emptying out air first from the throat, then chest, then rib cage and finally the belly in that order. Exhale for a count of three seconds.

5. Try to narrow the throat passage to make a rushing sound not unlike the sound of the ocean during the exhalation.

6. Know that Ujjayi breathing should be practiced three to four times a day for at least 10 minutes.

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