Pranayamas

On this page you find several pranayamas to instantly feel less stressed.

1. belly

2. rib cage

3. chest

Dirgha Pranayama or complete yogic breathing

Breathing in your complete thorax.

Lie down on your back (supine).
Close your eyes and expel all air through your mouth.
1. Breathing in your belly:
Breathe in through your nose and bring all air to your belly, it becomes a little balloon; count till 5 whilst inhaling and breathe out for a count of 6.
Repeat 4 to 7 times


2. Breathing in your belly and in your rib cage
Expel all air through your mouth. Breathe in through your nose and bring the air to your belly, it becomes a little balloon. count till 5 continue inhaling in your rib cage, laterally for a count of 2 and breathe out for a count of 8.                                  Repeat 4 to 7 times


3. Breathing in your belly, rib cage and chest.
Expel all air through your mouth. Breathe in through your nose and bring the air to your belly,it  becomes a little balloon. count till 5 continue inhaling  in your rib cage, laterally for a count of 2 ultimately continue high up in the chest for a count of 2   and breathe out for a count of 10.                                                                     Repeat four to seven times

 

You can increase from the initial count of 5 to an initial count of 10.

Benefits of this pranayama:
Maximum intake of oxygen and maximum expulsion of carbon dioxide.
Relaxes the diaphragm and all other muscular blocks in the chest and rib cage.
Vitalizes and relaxes the body.


Stress breathing exercise or triangular breathing.

1. You can stand, sit or lie down.

2. Bring your breathing in your belly for diaphragmatic breathing.

3. Expel all air through your mouth.

3. Breathe in through your nose counting till 5.

4. Retain your breath for a count of 5.

5. Breathe out counting till 5.

Increase to 10 or 15 per stage.

Benefits of this pranayama:

Immediate stress relief; It dissolves mental and physical tensions. 

Internal massage of the abdominal organs, improves digestion and relaxes blocked energy in this area. 


Phase 1

Phase 2

Phase 3

Breathing relaxation exercise

Nadi Shodhanam 1 or breathing with alternating nostrils.

Sit down in your preferred meditation pose
• Do a few complete yogic breaths, to release blockages in the thorax and in your breathing.



Use your right hand: bring middle finger and index finger to your hand palm. Your pinky, ring finger and thumb are erected. This is a mudra. (Vishnu mudra)


• Phase 1: close your left nostril with your ring finger and pink and breathe in through your right nostril for a count of 6.
• Phase 2: close both nostrils by adding your thumb to the right nostril for a count of 6.
• Phase 3: close your right nostril with your thumb and breathe out through your left nostril for a count of 6.
• Phase 4: breath in through the left nostril for a count of 6.
• Phase 5: close both nostrils by adding your ring finger and pinky to the left nostril for a count of 6.
• Phase 6: close your left nostril with your ring finger and pinky and breathe out through your right nostril for a count of 6.
• Increase the number to 8 and even to 15.

Benefits of this pranayama:
Refreshes the nervous system, brings calmness and peace; Give mental serenity.
Helps to purify the blood of toxins and clean the lungs. 

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