Decoding the six major yoga breathing methods for you

When we practice yoga, we usually hear about yoga breathing methods, abdominal poses, chest poses, etc. In fact, these breathing methods are very important to yoga practitioners. Today, Xiaobian will introduce you to the detailed effects and practice methods of yoga breathing method.

Deep breathing helps meditation

Most people's breathing is subconscious, but in yoga, the emphasis on breathing is to consciously control it. Moderate amount of deep and quiet breathing helps relax the body and mind, which is not only beneficial to the respiratory organs, but also to the brain, heart and internal organs. The curative effect of yoga breathing on the body and mind far exceeds our imagination. After learning to observe your breathing carefully, you can explore the wonderful pranayama more deeply.

In daily life, you may be sometimes excited and sometimes unable to sit still. When your thoughts and emotions are confused, your breathing is shallow and messy. On the contrary, when you are focused, calm, or relaxed, your breathing will become deeper and your breathing sounds will be stable. In addition to relying on your own will, you can also calm your mood naturally through deep and quiet breathing. Therefore, it is very important to use pranayama skillfully and freely to regulate emotions.

Fitness Class

Practicing yoga just to lose weight

KIMI Q: In addition to losing weight after practicing yoga, what kind of effects will it have?

Answer: There are many women who practice yoga to lose weight. In fact, my original motivation for practicing yoga was to regain my body after childbirth. Yoga can indeed stimulate various body functions, activate cells, improve metabolism, and accelerate fat burning. It is an indisputable fact that many people have successfully lost weight because of yoga. However, not everyone can lose weight quickly by doing yoga. Rather, yoga can relieve stress on the body and mind, get rid of irregular life, and relieve tension... Lifestyle has changed and you will naturally become slimmer. In addition, I often hear people say that after practicing yoga,"the shoulders are no longer stiff" and "it's not so easy to get tired". However, the benefits of yoga do not just improve your body. Its greatest effect is to regain your "inner energy."

full breath

A method of combining abdominal breathing, chest breathing, and clavicle breathing to complete one breath.

Steps:

1. Sit down in a relaxed sitting position and gently breathe out the breath from your lungs.

2. Relax the abdomen and inhale through the abdomen, using the lower lungs; then breathe through the entire lungs and the upper lungs.

3. Feel your clavicle and inhale with your upper lungs.

Note: Feel the feeling from the bottom up from the abdomen, chest, and clavicle.

abdominal breathing

This breathing is accomplished by using the up and down movement of the diaphragm, the area that separates the chest and abdomen surrounded by ribs.

Steps: 1. Lie flat and bend your knees, spread your feet to shoulder width, touch your knees slightly, put your hands on your abdomen, and place your thumb and index finger around your navel.

2. Slowly count "1... 2..." and observe the ups and downs of the abdomen while breathing. When counting one, exhale out through your nose and confirm with your hand whether the abdomen has become smaller.

3. Inhale deeply through your nose to confirm whether your abdomen is bulging; continue to repeat step 2 and count to 10 to complete a cycle.

Note: After getting used to it, you can change to a sitting position, place your hands gently on your abdomen, and complete abdominal breathing while sitting.

Thoracic breathing

Use the breathing method of breathing between the ribs to move the entire lungs and use the upper lungs to breathe.

Steps:

1. Choose a comfortable posture, place your hands on both sides of your chest against the ribs, breathe slowly, exhale when counting to "1", feel whether your chest is gradually getting smaller and flat, and then breathe deeply. At this time, your chest will be filled with oxygen and expand.

2. Repeat the above actions, observing and breathing, and count to ten.

Note: Use the palm of your hand to confirm which part of the chest is moving, whether the chest is in line with the breathing rhythm, and whether the front, back, left and right sides of the chest are expanded after inhaling oxygen.

clavicular breathing

Use your lungs to breathe. The area around the clavicle moves along, so it is called clavicle breathing.

Steps:

1. Find a comfortable sitting position and straighten your hands upward.

2. When breathing, pay attention to only use the upper part of the chest, that is, use the upper lungs to breathe. There will be movement near the clavicle.

Note: Compared with abdominal breathing and chest breathing, it belongs to shallow breathing.

bellows breathing

A breathing method that is as strong and rhythmic as bellows.

Steps:

1. Take a comfortable sitting position, relax with your hands flat on your knees, and slowly inhale deeply through your nostrils.

2. Exhale quickly and forcefully through both nostrils, immediately inhale with the same strength, exhale again, and repeat it ten times in a rhythmic manner.

3. Complete one round in this way and repeat it for three to five rounds.

Note: As the oxygen content in the blood becomes higher, dizziness and other conditions may occur. At this time, you can stop first and not force yourself.

bee acoustic breathing

I imagine a female bee fluttering its wings and flying, breathing out while making a "buzz..." sound, so it is called bee acoustic breathing.

Steps:

1. Take a comfortable sitting posture, place your hands on your knees, and relax; plug your ears with your index fingers and slowly inhale through your nostrils.

2. Gently make the buzzing sound of a bee while exhaling. The key point is to continue making this sound while exhaling.

3. After exhaling, put your hands back on your knees and slowly inhale. This will complete a round and repeat the above steps ten times.

Note: This breathing method can calm down restlessness and anger. (Internship Editor: Wu Jinyu)