How to practice this simple yogic breathing

Do this simple way to beat stress and help relieve symptoms of anxiety and depression. If you are into yoga, there is a practice you might already be doing, that has been shown to benefit people who suffer from mental illness.

A study from 2016 that took place at the University of Pennsylvania found yogic breathing, a practice known as Sudarshan Kriya, helped

 “alleviate severe depression in people who did not fully respond to antidepressant treatments,ˮ

and lessened symptoms, such as stress, associated with the mental illness.

Karusia Wroblewski, who teaches yogic breathing in her yoga classes at Toronto’s Yogaspace, said the technique has significantly improved the lives of both herself and her students.

“They have more energy and their outlook on life improves,” she said. “One student reported being able to cut back on anxiety medications. I just received a thank-you letter from a student who had suffered from deep depression, panic, anxiety attacks and insomnia.”

Yogic breathing is more than just slowed inhalation and exhalation; it requires a conscious effort in recognizing and regulating our breathing patterns by adjusting the speed, rhythm and volume of each breath. According to Wroblewski, we often neglect the importance of breathing because it is a natural process. She said injuries, stress and even strong emotions can affect “healthy breathing”.

Thankfully, for those who cannot make it out to yoga class, you can practice yogic breathing at home. It is entirely safe for beginners. I suggest finding an experienced instructor if you want to try intermediate or advanced techniques.

Here is how to do it:

When: Do your best to practicing when you wake up in the morning, or at night right before you go to bed. It is recommended to do this type of breathing on an empty stomach, after at least two hours have passed after meal.

Proper position: Start by lying on your back with a pillow under your knees and interlace your fingers, resting them on your abdomen. Close your eyes. Let the tension in your body melt away.

The basics: Inhale gently through your nose, imagine a balloon inside your body slowly inflating. Exhale through your mouth while the air “escapes the balloon”. Control your breathing. Your breaths in and out should be smooth and almost silent.

While you are breathing, do your best not to dwell on your thoughts, just let them come and go, as if they were on a cloud floating by.

Repeat the breaths three to four times, and then close your mouth while continuing to breathe through your nose.

The light in me sees and loves the light in you!

Georgiana

As a member you will have full access to the training videos and resources in the chapter Holistic Yoga, so you can practice Pranayama (the complete breathing control techniques) in your own space, in your own pace!