As a mother of two lovely yet rambunctious boys, oftentimes, I find I need to use my yoga tools throughout the day to keep the peace in my heart and in my home. Here is the second part of my breath exploration I’d like to share with other moms. Haven’t slept much last night? Instead of another cup of coffee or in lieu of it, try kalabhati breath and/or breath retention for renewed energy. Are your emotions chaotic or the kids fighting? Calm your self with alternate nostril breathing. Your breath is an invaluable tool when you learn to control it.
Nadi Shodana Pranayama (Alternate Nostril Breathing): The practice of alternating between the right and left nostrils as you inhale and exhale, is a simple but powerful technique that deeply relaxes the mind and body. You can use it to quiet your mind before beginning a meditation session, and it is also a soothing practice for calming racing thoughts and anxiety if you are having trouble falling asleep. There are several different styles of Nadi Shodhana, but they all serve the purpose of regulating the flow of air through your nasal passages. In fact, the term Nadi Shodhana means “clearing the channels of circulation,” according to the Chopra Center.
Try It: Hold your right thumb over your right nostril and inhale deeply through your left nostril. Then at the peak of your inhalation, close off your left nostril with your third and fourth fingers, then exhale smoothly through your right nostril. After a full exhalation, inhale through the right nostril, closing it off with your right thumb at the peak of your inhalation. Continue performing Nadi Shodhana for the next few breaths, following the same pattern. Your breathing should be effortless, with your mind gently observing the inflow and outflow of breath.
Kumbhaka Pranayama (Breath Retention): “If you inhale fully and then wait 10 seconds, you will be able to taken in more air,” says Max Strom, yoga teacher and author of A Life Worth Breathing. This is because holding your breath increases pressure in your lungs and gives them time to fully expand, increasing their capacity. As a result the blood that travels to the brain, heart and muscles will be more oxygenated. It’s also good for mental clarity.
Try It: After asana to prepare for meditation. Inhale, filling the lungs as fully as possible. Hold the breath for 10 seconds, inhale a little more and hold as long as possible. For anxious people, breath retention may be difficult. Strom suggests they start with holding the breath for three seconds, or as long as they are comfortable, and work their way up.
Kapalabhati Pranayama (Breath of Fire or Skull-Shining Breath): This rapid breathing technique is energizing and activates the parasympathetic nervous system. Dr. Sejal Shah, Art of Living yoga teacher, explains the importance of Kapal Bhati, “80 percent of the toxins in our body are released through the outgoing breath. Regular practice of Kapal Bhati pranayama detoxifies all the systems in our body. And the obvious sign of a healthy body is a shining forehead.” If one is pregnant, has heart issues or is already nervous/under stress then they should avoid this breath.
Try It: When you are feeling tired before your asana practice or for brain power when you are foggy. Take a full, deep inhale and exhale slowly. Inhale again, and begin exhaling by quickly pulling in your lower abs in short spurts. Your inhalation will be passive between each active, quick exhalation. Continue for 25-30 exhalations. Remember these powerful tools when you need them the most and you’ll be happy you took the time to learn them.
Just breathe! Please share your experience. We’d love to hear from you!
