Most people live with physical and mental tension, causing their breathing to remain shallow, confined to the chest, and preventing deep, long breaths.

This hurried breathing essentially sends stress signals to the autonomic nervous system, but by altering your breathing patterns, you can transform your overall well-being.

Why you should practice Yoga

In daily life, every inhale and exhale occurs continuously for 24 hours. Renowned yoga instructor Jane Chien highlights, “However, such unconscious breathing only utilizes 50% of the lungs' capacity.” By practicing "proper, conscious breathing," you not only sustain life but also help the autonomic nervous system relax through breathing exercises.

Dr. Richard P. Brown of the United States, in his book The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, emphasizes that every cell in the human body possesses self-healing abilities. Breathing exercises can activate this self-healing power, alleviating anxiety, depression, and trauma-induced emotional and behavioral issues. Once the lungs are fully engaged, blood pressure stabilizes, and circulation improves.

Many yoga practitioners stress the importance of mindful breathing, observing its quality and process. Jane Chien explains that practicing breathing actively engages the muscles and introduces five simple breathing techniques.

Technique 1: Abdominal Breathing

In today's high-pressure society, abdominal breathing is highly recommended. Breathe deeply through your nose, inflating your abdomen like a balloon, then exhale slowly, deflating it.

This method stimulates the parasympathetic nervous system, promoting relaxation for both mind and body while boosting the release of serotonin, the "happiness hormone."

Benefits:

1. Reduces stress and promotes relaxation.

2. Enhances immune function.

3. Improves internal performance.

What yoga does to your body and brain - Krishna Sudhir

Video by TED-Ed

Technique 2: Chest Breathing

As the name suggests, this breathing style focuses on the chest. Inhale to expand the chest (engaging the intercostal muscles between the ribs), then exhale to return to the original position. Unlike abdominal breathing, chest breathing activates the sympathetic nervous system, infusing the mind and body with energy and vitality.

Benefits:

1. Relieves chest tightness.

2. Boosts physical and mental energy.

3. Enhances exercise performance, aiding in weight loss.

Technique 3: Complete Breathing

By combining "abdominal" and "chest" breathing, complete breathing awakens every cell in the body. It maximizes lung capacity and revitalizes the body holistically.

Benefits:

1. Activates brain cells.

2. Increases basal metabolic rate.

3. Eliminates negative energy and emotions.

Technique 4: Fire Breathing

Fire breathing involves short, rapid, and forceful breaths. Take a deep breath through your nose, then exhale quickly and rhythmically in segments.

This technique utilizes diaphragm movements to improve blood circulation and sharpen mental clarity. Morning or fasting sessions yield the best results. Note: Pregnant women, those with high blood pressure, or heart conditions should avoid this practice.

Benefits:

1. Boosts productivity and motivation.

2. Sharpens mental focus.

3. Burns abdominal waste.

Technique 5: Single-Nostril Breathing

Alternate closing each nostril while breathing, pressing one nostril with a finger and inhaling through the other. You can alternate or focus on a single side. In yoga, the right nostril represents the sun, while the left symbolizes the moon—balancing the yin and yang energies.

Benefits:

1. Balances the autonomic nervous system.

2. Right nostril: Boosts energy and alleviates cold extremities.

3. Left nostril: Calms the mind and stabilizes emotions.