Breathing exercises are a cornerstone of yoga practice, known for their profound impact on mental health, especially in trauma recovery and emotional stability. This blog explores various yoga breathing techniques that can be instrumental in managing the symptoms of trauma and enhancing emotional equilibrium. We’ll delve into practices including alternate nostril breathing and others, highlighting their benefits and steps for practice.
Alternate Nostril Breathing (Nadi Shodhana)
This technique is known for its ability to balance the left and right hemispheres of the brain, promoting emotional harmony and reducing stress.
How to Practice:
- Sit comfortably with a straight spine.
- Place the right thumb over your right nostril and inhale deeply through the left nostril.
- Close the left nostril with your ring finger, then exhale through the right nostril.
- Inhale through the right nostril, close it, and exhale through the left.
- Continue this alternating pattern for several minutes.
- This video link will guide you through the exercise, remember you can do this exercise wherever and whenever you need, it is a great one for reliving anxiety instantaneously: Alternate nostril breathing
Ocean Breath (Ujjayi Pranayama)
Ujjayi Pranayama, often referred to as the ocean breath due to its soothing sound, is effective in calming the mind and releasing pent-up emotions.
How to Practice:
- Inhale deeply through your nose.
- Constrict your throat to create a gentle hissing sound on the exhale, similar to the sound of the ocean.
- Keep your inhalations and exhalations long and steady.
- Practice for 5 to 10 minutes.
- This video link will guide you through the exercise: Ocean breath
Bee Breath (Bhramari Pranayama)
This technique is excellent for instant stress relief and clearing the mind of agitation or frustration.
How to Practice:
- Close your eyes and take a deep breath in.
- As you exhale, gently make a humming sound like a bee.
- Repeat this for a few minutes, focusing on the sound to help clear your mind.
- This video link will guide you through the exercise: Bee breath
Skull Shining Breath / Breath of Fire (Kapalabhati Pranayama)
Kapalabhati is known for its energizing properties and its ability to clear mental fog, making it beneficial for those recovering from emotional trauma.
How to Practice:
- Sit in a comfortable position with your spine straight.
- Take a deep breath in.
- As you exhale, contract your abdominal muscles sharply, forcing the air out.
- Let your inhalation be passive, focusing on the exhalation.
- Start with a round of 20 and gradually increase.
- This video link will guide you through the exercise: Skull shining breath
Deep Diaphragmatic / abdominal Breathing
This basic yet powerful technique is about breathing deeply into the diaphragm, promoting overall relaxation and emotional release.
How to Practice:
- Sit or lie down comfortably.
- Place one hand on your belly and the other on your chest.
- Inhale deeply through the nose, ensuring your diaphragm (not your chest) inflates with enough air to create a stretch.
- Exhale slowly and deeply.
- This video link will guide you through the exercise: Deep diaphagmatic /abdominal breathing
Incorporating these yoga breathing techniques into your daily routine can significantly aid in trauma recovery and enhancing emotional stability. They offer a simple yet effective way to calm the mind, release emotional tension, and regain a sense of inner peace. As with any exercise, consistency, and patience are key to experiencing their full benefits.
Homework to practice breathing techniques is often given after Emogic sessions. As your mind recovers your body will need to as well. Breathing exercises will help you manage big emotions that may arise, giving you the ability to live your day to day life without too much stress or overwhelm.