The Power of Breathwork: Breathing Techniques That Could Help Relieve Ailments

Bellows Breath (Bhastrika) Creates Alertness

How to do it: Rapid, forceful inhalations and exhalations to increase alertness and energy.

Bellows Breath, or Bhastrika, is a breathing technique rooted in ancient yogic practices. Originating from India, this method involves rapid, forceful inhalations and exhalations through the nostrils, creating a sound reminiscent of a blacksmith’s bellows. Bhastrika’s primary purpose is to increase alertness and energy by enhancing oxygen intake and stimulating the nervous system. The vigorous and rhythmic breath pattern quickly oxygenates the body, leading to heightened mental alertness and a surge of vitality. This technique predominantly benefits the respiratory and cardiovascular systems, as it improves lung capacity, promotes efficient oxygen distribution, and can elevate the heart rate. By boosting energy levels and mental clarity, Bhastrika is a useful practice for individuals seeking a natural way to invigorate the body and mind, especially during moments of fatigue or lethargy.

Andean Mountain Breath For High Altitude

How to do it: Take deep, slow breaths while visualizing high mountain tops and crisp high-altitude air.

This technique is inspired by the high-altitude regions of the Andes in South America. In this practice, you can take deep, slow breaths while visualizing the crisp, clean air of the Andean mountains. Imagine the pure mountain air entering your lungs and filling your body with vitality as you inhale, and as you exhale, visualize releasing any tension and negative energy. This practice connects you with the idea of being in harmony with nature and encourages deep, mindful breathing. There are also ways to exercise for high-altitude terrains. A simple way to start is by inhaling to your maximum capacity, then holding for 3 counts, exhaling fully, and slowly increasing the counts as you progress.

Sitali (Cooling Breath) To Cool The Body

How to do it: Inhale through a rolled tongue or pursed lips to reduce body heat and calm the mind.

Sitali, or the Cooling Breath, is a breathing technique rooted in yoga and Ayurveda practices, designed to reduce body heat and bring about a sense of calm. In this practice, one inhales air through a rolled tongue or pursed lips, allowing it to pass over the tongue’s surface to cool before entering the lungs. This cooling effect can help lower body temperature, especially during periods of heat or heightened stress. Sitali works by activating the body’s thermoregulatory mechanisms and engaging the parasympathetic nervous system, promoting relaxation and a sense of coolness. This technique primarily benefits the thermoregulatory system by helping maintain a balanced body temperature, as well as the respiratory system by encouraging deeper and more deliberate breathing. It is also a valuable tool for reducing stress and fostering a sense of mental tranquility, making it ideal for individuals seeking natural cooling and emotional well-being.

Surya Bhedana (Right Nostril Breathing)

How to do it: Inhale and exhale primarily through the right nostril to energize the body and mind.

Surya Bhedana, known as Right Nostril Breathing, is a yogic breathing technique originating from traditional Indian practices. Surya, or sun, refers to the right nostril of the nose, which is connected to the Pingala nadi of the body. Bhedana means to pierce or pass through. This method involves inhaling and exhaling primarily through the right nostril while closing the left nostril. The right nostril is associated with the body’s solar or energizing aspect, and this technique works by stimulating the sympathetic nervous system. By doing so, it increases alertness and invigorates the body and mind. Surya Bhedana primarily benefits the respiratory and nervous systems. It enhances lung capacity and oxygen uptake while boosting energy levels and mental clarity. This practice is particularly valuable for individuals seeking a natural way to activate and energize the body, making it an ideal choice for those looking to kickstart their day or stay alert during periods of fatigue.

Chandra Bhedana (Left Nostril Breathing)

How to do it: Inhale and exhale primarily through the left nostril to promote relaxation and reduce stress.

Chandra Bhedana Pranayama is one of the lesser known yogic breathing techniques in which you inhale through one nostril only, and out through the opposite nostril. Chandra refers to the moon, or ‘tha’ syllable in Hatha, which represents a cooling and calm energy. Bhedana means ‘piercing’, and this is why Chandra Bhedana is also known as the moon piercing breath. This technique involves inhaling and exhaling primarily through the left nostril while closing the right nostril. The left nostril is associated with the body’s lunar or calming aspect, and this practice works by engaging the parasympathetic nervous system. It promotes relaxation, reduces stress, and soothes the mind. Chandra Bhedana primarily benefits the respiratory and nervous systems. It encourages deep, soothing breaths, allowing for better oxygenation and lower heart rates. This breathing strategy can be used for individuals seeking a natural and non-invasive approach to manage stress, enhance relaxation, and promote emotional well-being, making it an ideal choice for those dealing with anxiety, tension, or moments of restlessness.

African Drumming Breath

In many African cultures, drumming is a significant part of rituals and ceremonies. You can incorporate the rhythm of drumming into a breathing exercise by inhaling slowly and deeply while imagining the steady, grounding beat of an African drum. Then, exhale with the rhythm as you would with a drum, envisioning each breath as a beat. This technique can help promote relaxation and mindfulness while connecting with African cultural elements. Please note that these are not traditional African breathing techniques but rather inspired by African culture. If you are interested in specific African breathing practices, it is recommended to consult with experts or practitioners from African traditions for more information.

Where Do We Find This Stuff? Here Are Our Sources:

Chandra Bhedana Pranayama

https://www.explore-share.com/blog/breathing-techniques-high-altitudes-low-temperatures-running/#

https://www.sistahsofthedrums.org/2009/08/healing-drum-meditation.html

https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress

https://www.prana-sutra.com/post/surya-bhedana-pranayama-right-nostril-breathing

https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/bhastrika-pranayama/#:~:text=Bhastrika%20Pranayama%2C%20also%20known%20as,a%20steady%20flow%20of%20air.

Crocodile Breathing: a foundation for strength & control

https://www.lung.org/lung-health-diseases/lung-disease-lookup/copd/resource-library/pursed-lip-breathing-video#:~:text=Pursed%20lip%20breathing%20works%20by,and%20relieving%20shortness%20of%20breath.

https://www.cnn.com/2022/09/16/health/4-7-8-breathing-technique-relaxing-wellness/index.html#:~:text=Close%20your%20mouth%20and%20quietly,total%20of%20four%20breath%20cycles.

https://www.medicalnewstoday.com/articles/buteyko-breathing

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