Updated: Sep 29
The way we breathe can change how energy flows throughout our bodies. If you learn to regulate your breathing and adapt it to your dosha, you'll be able to strengthen your mind and body connection. These Prayanama breathing techniques for beginners are the perfect place for you to get started.
The Right Environment for Prayanama
It's important to be mindful of your breathing during Prayanama, which is why you'll want to do your breathing exercises in a quiet space that's free of distractions. Choose a clean room that's well-ventilated. When the weather is warm, Prayanama techniques can be done outdoors.
If you're new to Prayanama, you may want to lie down as you focus on your breathing. This is known as the Supine position. When you're in this position, you won't have to think about your posture. Instead, you can devote all of your attention to your breathing.
For breathing exercises that clear congestion from the throat, it's best to sit in an upright position. Keep your spine long and rest your hands in your lap. Make sure your body is warm and comfortable. If it's chilly in your home, you may want to wrap a blanket around your waist.
Easy Prayanama Breathing Techniques for Beginners
When you're new to Prayanama, it's best to start with short, simple exercises. If you feel your muscles getting sore as you breathe, you should stop the exercise and return to natural breathing. These simple exercises are ideal for those that are new to Prayanama.
Alternate Nostril Breathing
Gently place your right thumb against your right nostril. Once your nostril is fully blocked, slowly inhale air through your left nostril. As you breathe in, focus on the way your chest and lungs are expanding.
Move your hand from your right nostril to your left nostril. Exhale slowly through your right nostril. Continue to block your left nostril and inhale through your right nostril.
Repeat this process, switching the nostril that you're breathing through. Continue for 10 to 15 minutes. Alternate nostril breathing can be used to balance all three doshas.
Breathe through your nose, focusing on the way your belly expands and contracts as you inhale and exhale. Place your right hand over your belly and your left hand over your chest. If you are breathing through your belly, your right hand will move up and down while your left hand will stay still.
Once you have confirmed that you are breathing through your belly, start taking deeper breaths. Focus on the movement of your muscles. As you exhale, contract your abdomen, pulling your belly button toward your spine.
Belly breathing can calm the Vata dosha, leaving you feeling relaxed and grounded. It can also soothe the nervous system. Once you've mastered belly breathing, you can repeat this exercise without placing your hands on your chest and stomach.
Humming Bee Breath
Close your eyes and place your thumbs over your ears. Keep your pinky fingers near your nostrils and your index fingers near your eyebrows. Take a deep breath through your nose, focusing on the way your lungs expand.
Hold your breath in your lungs and press your pinky fingers against both of your nostrils, leaving them partially closed. As you exhale, use your throat to make a low-pitched humming sound. The sound should be similar to the buzzing of a bee.
This is a calming breathing exercise that promotes healing throughout the body. This exercise is most effective on an empty stomach. It is an excellent way to reduce stress and improve throat health.
Close your eyes and relax your jaw. Quickly inhale and exhale through your nose, keeping your mouth closed. You should feel your ribs flare out and in and as you breathe.
Breathe in and out three times, then allow yourself to breathe normally before repeating this exercise again. Continue this exercise for a total of 15 seconds. Over time, you can gradually increase the duration of this exercise to a full minute.
This type of breathing is highly stimulating and can leave you feeling energized. It can improve digestion and leave you feeling more alert and aware. This exercise can also lift excess kapha and remove congestion from the lungs.
The Benefits of Prayanama
Prayanama is very relaxing and can be an effective tool for stress management. It can improve lung function and strengthen the mind/body connection. The right breathing exercises can lower your blood pressure, reduce food cravings, and help you sleep peacefully at night.
Breathing exercises are also an effective way to cleanse the mind and the lymphatic system. It can promote harmony in the body and leave you feeling balanced. Because there are many different breathing exercises, you can choose a Prayanama that is appropriate for your body's needs.
Although breathing exercises can be highly beneficial, they can also lead you to suppress your body's natural urges. This could leave you feeling confused or even anxious. For this reason and others, it's best to practice Prayanama under the guidance of a professional.
Finding the Right Breathing Exercises for You
There are many things that should be considered when choosing breathing exercises, including the season, your dosha, and what your body currently needs. If you're feeling tired, an energizing breathing exercise, like bellows breath, is ideal. If you're struggling with stress, you should choose a calming exercise.
Breathing exercises can be a part of your daily routine, but they're also something that can be done as needed. Listen to your body and pay attention to the signals that it sends you. Once you're accustomed to these exercises, it will be easy for you to practice them at any time.
If you're interested in Prayanama breathing techniques for beginners, reach out to Saumya Ayurveda. During your free consultation, you can ask questions and get the guidance that you need. Breathing is an essential part of life, and focusing on the way that you breathe is an excellent way to improve your health and well-being.