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Introduction to Breathing
Techniques
LEI 3723L
MINDFULNESS & STRESS MANAGEMENT FACILITATION
TECHNIQUES
Pranayama
In yoga, it is the formal practice of controlling the breath
Prana = Life Force
Yama = to control or regulate
Pranayama = breath control
https://www.youtube.com/watch?v=hp-gCvW8PRY
BENEFITS:
Focusing attention on present moment
Increases lung capacity
Lowers blood pressure
Dirga Pranayama (3 part breath)
3 PARTS OF THE BREATH:
Abdomen
Diaphragm
Chest
INHALE
Airflow: Abdomen -> Ribcage -> Chest
EXHALE
Airflow: Chest -> Ribcage -> Abdomen
Ujjayi Pranayama (Ocean
Breath)
Even inhales and exhales should be both energizing and relaxing
The breath should be long and smooth and is made by constricting
the back of the throat
Creates a subtle internal sound similar to ocean waves
BENEFITS:
Builds internal body heat
Relieves tension
Helps maintain a rhythm in yoga practice
Builds energy
Regulates blood pressure
Ujjayi Pranayama (Ocean
Breath)
FOR BEGINNERS:
Inhale through noise
Exhale out open mouth making
haaaah sound/vibration
(Imagine you are fogging up a
window)
BENEFITS:
Balances energy channels within body
Restores balance to Right & Left hemispheres of brain
Reduces stress
Help alleviate allergy symptoms
Help regulate circulation
Nadi Shodhana (Alternate Nostril
Breathing)
Right hand into Vishnu mudra
REPEAT
Sithali/Sitkari Pranayama (Cooling
Breath)
The act of drawing the air through/across the tongue and
into the mouth has a cooling/calming effect on nervous
system
BENEFITS:
Helps with insomnia/sleep disturbances
Decreases anxiety
Reduces agitates
Cooling effect on anger
Cooling effect on fever
Sithali/Sitkari Pranayama (Cooling
Breath)
SITHALI:
Stick out tongue and roll like a straw