9 breathing techniques for yoga practice
9 techniques
Gentle constriction of the glottis (back of throat) creating a soft oceanic/whispering sound on both inhale and exhale through the nose.
Alternate nostril breathing using Vishnu Mudra (right hand). Inhale left, exhale right, inhale right, exhale left = 1 round. Can add Kumbhaka (retention) at intermediate level.
Rapid, forceful exhales through the nose with passive inhales. Abdominal muscles pump sharply inward on each exhale. Start with 20-30 rounds, build to 60-120.
Both forceful inhales AND exhales through the nose, equal in intensity. Arms may raise on inhale, lower on exhale. 10-20 rounds followed by breath retention.
Inhale through the nose, exhale making a low humming sound (like a bee). Optionally close the ears with thumbs (Shanmukhi Mudra). 5-10 rounds.
Roll the tongue into a tube (genetic ability), inhale through the curled tongue, close the mouth, exhale through the nose. 5-10 rounds.
Interrupted/paused breathing. Viloma I: inhale in 3 parts with pauses, exhale smoothly. Viloma II: inhale smoothly, exhale in 3 parts with pauses. Viloma III: both interrupted.
Equal-length inhale, hold, exhale, hold. Start with 4:4:4:4 count. Can progress to 6:6:6:6 or 8:8:8:8.
Full yogic breath filling belly, ribs, then chest on inhale, releasing chest, ribs, then belly on exhale. Deep, slow, complete breathing.