3 Beginner Friendly Breathing Practices For A Better Mindset

 

Most people are never really taught how to breathe correctly. We take fast, shallow breaths from our chest instead of slow, deep ones from our diaphragm, like our bodies are designed to. But it’s never too late to learn to breathe healthier! Learning to breath correctly can have powerful effects on our lives, from decreasing our anxiety levels, to increasing our focus and feeling more present. Changing your breathing is the best thing you can do if you are feeling stressed out or frustrated. The quality of our breath is directly linked to our state of mind, so we can improve our mood and perception of the world around us by simply taking conscious control of our breathing!

 

 

3 Part Basic Breath Series

 

This simple to learn and practice set gives you a quick lift in energy, increased clarity, and a sense of balance. You learn to really experience the relationship to the breath, and you observe the difference in emotion and thinking that each type of breathing creates. Focus on the sensations in the body before, during and after the breath practice. Do not rush and stay present when it gets difficult. You are free to modify, adapt, and rest whenever your body is asking you to. There will come a time in breath practices that you do not want to stop when you meet resistance. There is no rush to get to that “goal.” Wherever you are now is perfect.

Just remember, ANY amount of time is better than NO amount of time practicing pranayama!

Even though breathing is the most natural and essential thing we do, conscious breathing can be quite a challenge. When you alter the breath, you begin to oppose and release the habitual patterns of emotion and attention that are coded in the habits of your body and mind. As those patterns begin to shift, you may drift in concentration or interest. If you continue and direct the breath, that is when a new sense of ease arises.

This breathing Series is excellent to practice as a preparation for a more rigorous yoga practice, or just on its own to calm the mind and body.

 

 

1.) Left Nostril Breathing

 

Sit in Easy Pose. Rest the left hand in Gyan Mudra (touch the tip of the thumb with the tip of the index finger). The left arm is straight on the left knee. Raise the right hand in front of the face with the palm flat facing to the left. The fingers of the hand are together and point straight up. Press the side of the thumb on the right nostril to gently close it.

Begin long, deep, complete yogic breaths through the left nostril. Inhale and exhale only through the left nostril.

Continue for 1—3 minutes depending on your preference.

To end, inhale and hold comfortably for 10-30 seconds. Exhale and relax.

 

2.) Right Nostril Breathing

 

Sit is Easy Pose. Rest the right hand in Gyan Mudra. Raise the left hand in front of the face with the palm flat facing to the right. The fingers of the hand are together and point straight up. Press the side of the thumb on the left nostril to gently close it.

Begin long, deep, complete yogic breaths through the right nostril. Inhale and exhale only through the right nostril.

Continue for 1—3 minutes depending on your preference.

To end, inhale and hold comfortably for 10-30 seconds. Exhale and relax.

 

 

3.) Alternate Nostril Breathing

 

Sit in Easy Pose, with the spine relaxed and straight. Make Gyan Mudra with the left hand. Rest the left hand over the left knee. Close the eyelids. Press the eyes up gently and focus on the Brow Point.

Block the right nostril with the thumb. Press just hard enough to close the nostril. Keep the rest of the fingers straight up.

Inhale deeply through the left nostril. When the breath is full, bend the right hand into a “U” extending the little fingertip over to press on the left nostril. Close the left nostril and let the right nostril open by releasing the thumb pressure. (You can also use the thumb and index finger.)

 

Exhale smoothly, and completely through the right nostril.

When the breath is completely exhaled, begin the cycle again with the inhale through the left nostril. Continue with long, deep, regular breaths for 1—3 minutes.

To end, inhale and hold the breath for 10-30 seconds. Exhale and relax.

 

 

 

The quality of Prana processed through the two nostrils differs corresponding with the qualities associated with the two sides of the brain. The nerves going out from the two brain hemispheres cross at the level of the eyebrows. The left hemisphere is connected to the right side of the body and right nostril, the right hemisphere to the left side of the body and the left nostril. Through the simple mechanism of closing or opening one of the nostrils, we have the tools to access a wide array of techniques to bring awareness to and process through moods and energies. Try out these life-altering breath practices today and feel the energetic shift! If you’re looking for a comfortable seat for your practice look no further than our Zen Meditation Cushion, which is made of high-quality sustainable cork fabric with treated buckwheat fillers. The cork cushion naturally takes the shape of your body making it very comfortable indeed.