Pranayamas & Tibetan Breathing

Pranayama is a Sanskrit word and means breathing. From the Ayurvedic tradition, breathings exercises are one of the most important parts in the Yoga practice. Most of the time ignored or misused, breathings techniques are very powerful tools and very efficient to reach enlightenment.

We would like to propose you different breathing techniques we learned from many teachers. Pranayama is one of the eight Limbs of Yoga and help to balance, clean and purify our Life Force called Prana in Sanskrit, Qi in China, Ki in Japan, Mana in South America etc.  

Breathing Techniques

Pranayamas & Tibetan Breathings
Powerful breathings that will change your daily life

1 - Bhastrika Pranayama

In Sanskrit, Bhastrika Pranayama means “breathing like a Bellows”. A Bellow is this devise that blows air usually to start up a fire. If you ever use one of those, you will have a pretty good idea of this breathing.

For this breathing, you want to use your whole lungs capacity to force the air in and push the air out. It is a deep breathing from belly and chest.

Steps of Bhastrika Pranayama
Sit on Lotus Pose or on a chair if more comfortable with eye closed and start breathing. Your breathe should be the same length in and out.

-Step 1: Breath in
Take a deep breath in filling your lungs.
Visualise that you are taking in positive energy and variations to your body

- Step 2: breath out
Breath out pushing the air out from lungs.
Visualise that you are taking out weak energy and toxins with the powerful breath out

Benefits of Bhastrika Pranayama

  • It gives strength to lungs.

  • Purifies the blood and kicked out the foreign objects and toxins form body.

  • Helps in allergies, Asthma, respiratory diseases, tonsil and thyroid.

  • Gives calmness to the mind.

  • Brings balance of three Dosha, Pita, Vata and Kapha.

  • Our heart and head get good quantity of fresh and pure air.

  • It improves our immune system.

  • Heats up our body.

  • Helpful in common cold.

Bhastrika pranayama is the best way for gaining relaxation, tranquility  and enlightenment

2 - Kapalabhati Pranayama

This breathing is famous under the name of “breathe of fire”. For few reasons, first the way we breath in this exercise reminds us the way we blow on fire to start it, like short and quick breath. Second, because actually it is what we are doing and starting our own fire. This breathing is the most effescient way to balance our energy and build up heat inside the body. Tibetan monks on the mountains are using this breathing to keep their body hot during cold winter.
Compare to the previous breathing exercise, Bhastrika Pranayama, this one is a short breathe from the belly.

Steps of Kapalbhati Pranayama

Sit on Lotus Pose or on a chair if more comfortable with eye closed and start breathing in.


-Step 1: Breath out
Push the air out by contracting your belly and a short movement. You can visualize someone punches you in the belly, you will have this reaction to contract you abdominal muscles and exhale at the same time.   

 

- Step 2: breath in
By relaxing your belly, you will create a suction effect and allow some air to come in without effort.
Then you can contract again you abdominal muscles to push the air out.

You will see this breathing is very demanding on the abdominal muscles at the beginning. Take your time and be gentle with yourself. You might be able to take few breathes at the beginning then you will be able to reach 100 breathes, then you will able to breathe like this few minutes.

Benefits of Kapalbhati Pranayama

  • It Generates heat in the system and help burn toxins and waste matter.

  • Improves the blood circulation problem in whole parts of the body

  • Adds beauty and luster to your face and reduce makeup needs.

  • Improves digestion plus the function of liver and kidneys.

  • Can cure the all intestinal problems.

  • Adds beauty and luster to your face and reduce makeup needs.

  • It helps to reduces stress of the eyes and help reduce the dark circle around.

  • It also helps in regaining control on emotions.

3 - Bahya pranayam

This exercise is one of the vital energy breathing which consist of holding the breath without air inside. The concept is to breathe in, breath out and hold using the ratio 1:2:3. It means that if you breathe in 4 seconds, you will breathe out 8 seconds on hold your breath 12 seconds.
Once you understand this concept, you can hold your breath and apply 3 points of contact inside the body.

This breathing is very powerful and will need to do only 3 holdings in the morning and evening if needed.

Steps of Baahya pranayam

Sit on Lotus Pose or on a chair if more comfortable with eye closed and start deep breathing in.

Step 1: Breathe in
Take deep breath in like you want to blow a balloon.

Step 2: Breathe out
Breathe out making sure that you double the breathe in time and you empty your lungs from all the air.

Step 3: Hold your breath
Once you don’t have air inside your lungs, you want to breath in but you do not allow the air to come in. It will create a suction effect and will pull your belly in. Use this action to amplify the movement and pull your belly even more inside like your belly button touches your spines at the back. Then continue pulling up, like you belly button would touch your heart.

Step 4: Head down
Put your head down to touch your chest and hold your breath at least 3 times longer than you breathe in.

 

 

Benefits of Bahya pranayam

 

  • Helpful in all abdominal issues, it  cures it completely like constipation, acidity, hernia

  • Improves the concentration of the mind.

  • Beneficial for diabetes patients.

  • It cures the reproductive organs complains and improves the digestion.

  • Completely cures the urinary and sperm related problems.

  • Very helpful to achieve the tranquility and enlightenment.

4 - Anulom Vilom Pranayama

This exercise is one of the most efficient to balance the 3 Doshas (Vata, Pita and Kapha)and bring harmony to the energy points in the body. It is the most efficient when we suffer from diseases to calm and release the symptoms. Calming and soothing, this alternative nostril breathing will bring you a cooling effect.

Steps of Anulom Vilom Pranayama
Sit on Lotus Pose or on a chair if more comfortable with eye closed and start deep breathing. For this exercise we will use only the thumb and ring finger to block each nostrils. The sequence is breathe in, change nostril, breathe out, breathe in, change nostril, breathe out.

Step 1: Breathe in
Use the right thumb to close the right nostril and take a deep breathe in.

Step 2: Breathe out
Use the ring finger of the same hand to close the left nostril and breathe out. In the same position you can take another deep breathe in.

Step 3: finish the loop
Start again step 1 by changing the nostril before you breathe out. Etc..

You can breathe like this for 5 to 10 minutes depending on your time and capacity.

 

 

Benefits of Anulom Vilom Pranayama

  • Helps to cure mental problems like Anxiety, Depression, Tension etc.

  • Improve the function of lungs and the heart.

  • Most beneficial for breathing related issues like (Bronchitis, Asthma) etc.

Tibetan Healing Breath

Tibetan Breathing balances the Yin & Yang or positive and negative energies throughout the body.
It calms the nervous system, normalizes blood pressure, regulates and slows heart activity, stimulates digestion, helps to clean your body's toxins and increases your oxygen intake.

Steps for Tibetan Breathing
This exercise is a circle breathing using visualization.
Sit on Lotus Pose or on a chair if more comfortable with your right hand positioned just under your navel and you left hand connecting your thumb and index finger to form a circle, keep your other 3 fingers gently extended and straight. Closed your eyes and start deep breathe in.

 

- Step 1: Breathe in
As you start to breathe in from the nose, imagine the air entering your nose and going to the top of your head before going down along the spine on the direction of your bottom.

 

- Step 2: Breathe out
As the air reaches your bottom, it is the moment your lungs are full too. At this time, contract the muscles of your buttock and start breathing out from the mouth with the lips slightly closed. Imagine the air coming from your bottom to the front of your body to finish the loop.

 

- Step 3: Start again
Once the lungs are empty from air, you can relax your muscles and start again breathing from the nose and visualizing the air coming up to the head and down the spine, etc.

You can do this breath 3 to 4 times per session in the morning and night. It is very powerful breathing when you are familiar with it, if you feel it is too much for you, you can reduce to 2 breaths twice a day.