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Step 1
Start with diaphragmatic breathing. Breathe in deeply through the nose while pushing out or swelling the abdomen, allowing air to reach the diaphragm and fill the bottom of the lungs. As you breathe deeply into the abdomen, the diaphragm lowers and gently massages the internal organs, stimulating them to function properly.
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Step 2
Practice intercostal breathing as you continue to inhale, raising the rib cage and filling the middle section of the lungs. This portion of yogic breath is often described as "athletic", as you must actively push out to expand the ribcage.
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Step 3
Introduce fresh air to the upper portions of the lungs in the final step of yogic breathing, clavicular breath. This part of the lungs is commonly neglected during regular breathing, but when incorporated into your breath, it will help to reduce stress and pain that settles in the neck and upper back. In the final part of your inhale, lift your collar bone and shoulders slightly to release compression on the upper lungs and allow them to fill with air.
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Step 4
Combine the three principles of yogic breath through conscious practice. Lay on your back and exhale fully through your mouth, pulling in the abdomen and dropping the shoulders to empty your lungs. Inhale through your nose as you push into your diaphragm and allow the abdomen to swell. Expand your ribs as actively as you can without straining and then lift your shoulders as you complete your inhale.
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Step 5
Keep your breathing slow and controlled, trying to make the transition between breathing styles and from inhalation to exhalation a continuous flow. Try to breathe as silently as possible and concentrate only on your breath, entering a deep meditation. Practice yogic breath for at least 5 minutes or as long as you like. This is a great way to center your mind before and after yoga practice, calm strong emotions, meditate, induce sleep and reduce stress.
