Breathing techniques for relaxation

‘The quality of our breath expresses our inner feelings’ -TKV Desikachar

One of the most effective ways to relax body and mind is through the breath. Studies have show that certain breathwork practises can help alleviate stress and anxiety and reduce blood pressure. Our breath (Prana in yogic terms) is a powerful tool that we can use to change how we feel. The practise of breathwork (Pranayama) is an integral part of yoga, however you do not need to be on your yoga mat to benefit from the calming effect of spending a few moments focussing on your breath. Here are simple breathwork practises I teach in my yoga classes and practise myself that are grounding and calming. It is worth noting that breathwork may sometimes feel quite challenging. Our breath reveals how we feel emotionally as well as physically so as with all aspects of yoga, please practise with patience and self-kindness.

Sama Vritti - equal breaths to balance mind & body

Inhale for a count of 4, hold for a count of 4, exhale for a count of 4 and hold for a count of 4. Repeat as many rounds as you wish. If the holds feels uncomfortable reduce the length to 2 second holds.

Extended exhales for relaxation

When your body is in its most relaxed state your exhalation will naturally be longer than your inhalation. Notice the length of your natural inhalation and make your exhalation longer by 2 seconds. As your inhalation starts to lengthen with relaxation keep the exhalation 2 seconds longer than the inhalation.

Viloma 1 - encourages full use of lung capacity, & full oxygen intake. Can help with stress and anxiety. Please note, this practise is not recommended if you have low blood pressure.

Inhale fully and hold the breath at its peak. Slowly release the breath dividing it in to 3 parts pausing for one second after each third.

Each breathwork method is practised by inhaling and exhaling through the nostrils.