11 Breathing Techniques for Daily Practice – Tiki Yoga

Breathing is so important to our survival that it is practically automated. In other words, we breathe without thinking. The awareness and influence of attention on many functions in the body and various aspects of physical and mental health is very big. Attention is a very important factor since the subconscious mind follows the flow of thoughts without question.

If we are not mentally present but our thoughts “fly” while doing routine actions (walking, talking, eating, etc.) we are not aware of those actions and that moment because we are not participating in it fully physically and mentally. Breathing brings us back to a conscious state, breathing exercises can help us acquire new breathing habits and techniques, and every type of work on yourself and your body improves.

Types of Breathing Techniques in Yoga and Meditation

In addition to the basic technique of simple deep breathing, during which exhalation is longer than inhalation, in yoga and meditation, various types of rhythmic deep breathing techniques have a beneficial effect on the mind and body.

The goal of pranayama, a breathing technique in yoga, is to strengthen the connection between the body and mind. Research shows it promotes relaxation and mindfulness while supporting multiple aspects of physical health, including lung, blood pressure, and brain function.

The types of breathing techniques you will learn about in this text are:

Nadi shodana, known as alternative breathing through the nostrils, is a powerful breathing technique because its effects on the human body are great. Nadi is a Sanskrit word meaning “channel” or “flow” and shodana means “purification.” Therefore, Nadi Shodana is primarily aimed at purifying the subtle channels of the organism, mind and body, while balancing its male and female aspects

To start, choose a comfortable sitting position with your legs crossed or on a chair with your feet resting on the floor. Allow the spine to elongate so that the back, neck and head remain upright throughout the exercise. Gently close your eyes.

Begin with a full, deep inhalation followed by a slow, gentle exhalation. In this way, practice several rounds of full yogic breathing. Rest your index and middle finger on the place of the “third” eye (the area between the eyebrows), and with the thumb and little finger you will control breathing through the nostrils.

Close the right nostril with the right thumb, gently exhale through the left nostril. While keeping your right nostril closed, inhale through your left nostril deep into your belly. Feel the breath move along the entire left side of your body. Then, open the right and close the left nostril with your ring finger, gently exhale through the right nostril.

While keeping the left nostril closed, inhale through the right nostril allowing the air to travel through the entire right side of the body. Then close the right nostril again and exhale through the left. Continue to repeat the technique while alternately breathing through the nostrils. You can perform the exercise for up to 5 minutes.

Therapeutic effect – Helps balance hormones, allows better oxygen flow through the body, balances respiratory channels, clears sinuses, helps alleviate respiratory allergies, balances and hormonizes female and male energy in the body.

Psychic effect – Reduces stress and anxiety, calms and rejuvenates the central nervous system, helps balance hormones, fosters mental clarity and an alert mind, improves concentration and focus, brings balance to the left and right hemispheres of the brain.

WARNING: People suffering from hypertension should not do this technique!

This phenomenal technique is characterized by profound physiological effects on the cardiovascular system and the mind. Wise yogis say that while performing Kapalabati, everything that inhibits and blocks energy is expelled from the mind and body.

Place yourself in a comfortable sitting position, the legs can be crossed as in the Turkish seating position. Relax your shoulders and straighten your back. The head is in a neutral position and in extension with the spine, and place your hands on your knees or rest on your thighs. Your face and upper limbs with shoulders should remain completely relaxed.

Take a deep breath through both nostrils as your lungs slowly fill with air. Now exhale strongly through both nostrils, so that your stomach is drawn in as much as possible. You will feel as if your stomach is connecting with your spine.

In contrast to bastrika (breath of fire), the inhalation of this type of breathing is soft and gentle, and the exhalation is strong and sudden. As you exhale, you will feel a slight pressure in your stomach because each exhalation will mark a deeper pull in of your stomach. You can perform the exercise for 5 minutes.

Therapeutic effect – Affects metabolic processes and the work of respiratory organs, activates the work of the liver, pancreas and abdominal muscles, detoxifies the body, affects the appearance and condition of the skin, reduces fat deposits on the stomach and reduces the feeling of bloating, improves digestion.

Psychic effect – Balances the general mental mood and reduces the level of stress.

Bhastrika breathing contributes to a better flow of oxygen because the rhythm of breathing itself gives the body a boost, so due to rapid inhalations and exhalations, this technique got the name – breath of fire.

You can perform the exercise in a sitting position on the floor with your legs crossed. If you can’t get into the sitting position, use a chair and relax your legs while your feet touch the floor. Make sure your spine is straight and stable, and your shoulders are relaxed.

Breathing is rhythmic and strong. Inhale and exhale quickly 10-20 times through the nostrils, the exhalation should be active and the inhalation passive, and together they last 2.5 seconds. As you inhale, imagine how you are bringing positive energy and vibrations into your body. As you exhale, visualize all the toxins from your body going out.

In the very process of breathing, it is important to activate the diaphragm in order to achieve a higher level of detoxification of the organism.

You can also perform bastrika with one nostril closed. When you finish a set of 10-20 inhales and exhales, pause while breathing deeply. You can do the exercise for up to 5 minutes.

Therapeutic effect – Promotes the flow of invigorating energy through the body, improves circulation and purifies the blood, purifies and strengthens the lungs, helps with sinus, bronchitis and other respiratory problems. Improves digestion.

Psychic effect – Affects awareness and perceptive power of the senses, helps balance energy centers, activates the parasympathetic nervous system and reduces stress, calms and relaxes the mind.

WARNING: People suffering from high blood pressure are not recommended to perform this exercise at full intensity!

For Sitali breathing, sit in a comfortable position (Turkish sit), or on your heels (diamond position). Tongue formed in the shape of a tube, protrude a little between the lips. Breathe in slowly through the tube-shaped tongue thus formed. Hold your breath (up to 10 seconds), then exhale through your nose very slowly and relaxed. Repeat 10 times one after the other.

Therapeutic effect – Immediate relaxation of the nerves. It works very effectively for breathing and heart problems, as well as for great nervousness. It removes all toxic substances from the blood, regenerates the skin and gives an excellent complexion. During the winter, it can only be practiced indoors.

Sitkari breathing differs from Sitali breathing only in that the tip of the tongue touches the palate at the very back. Breathe very slowly into your mouth between the tip of your tongue and the roof of your mouth. Hold your breath for 10 seconds, then exhale, very slowly and completely relaxed, through your nose. Repeat the exercise 7 times one after the other.

Therapeutic effect – Same as the previous exercise. It accelerates the elimination of toxins in the whole organism.

Detox breathing technique is done in standing position with spread legs (neutral position). Slowly inhale through the nose as in full yogic breathing. When the lungs are slowly filled with air, exhalation immediately begins in the following way: the lips are drawn together, close to the teeth, leaving a small narrow opening (like when we whistle).

Through that narrow opening, push the air out with short interrupted movements (exhalations). Imagine that your lips are not open at all and that it takes a lot of effort from abdominal, diaphragmatic and intercostal muscles to push the air out. If you just blow air easily and effortlessly, the exercise will have no benefit.

Therapeutic effect – Toxins accumulated in the blood are removed, chronic diseases are overcome and your immunity increases. Impure air, which you breathed in poorly ventilated rooms (café, means of transport, office), is cleaned from the lungs and blood. Headache, sneezing and flu are easily treated.

Psychic effect – Increases self-confidence and eliminates hypochondria.

You can practice Full Yogic Breathing in a standing, sitting or lying position, directing the power of your self-awareness, visualizing the entire torso, continuously following the undulating movement of our inhalation and exhalation and thus experience complete balance.

After exhaling, slowly inhale through the nose, counting up to eight rhythmic units and harmoniously combining the lower, middle and upper breathing into one connected wave movement (Puraka). First, bulge the belly, then expand the ribs and finally raise the collarbones.

With this, the front part of the abdomen will retract a little and begin exhaling (Rechaka – Sanskrit). As with inhalation, first draw in the abdominal wall, then gather the ribs and finally lower the shoulders and collarbones, while slowly exhaling air through the nose counting eight rhythmic units.

With complete yoga breathing, the entire respiratory mechanism, i.e., the lower, middle and upper parts of the lungs are in uniform movement. Between inhaling and exhaling, you can introduce a breath hold for as long as you like.

Therapeutic effect – Experience of deep peace. Complete lung ventilation. Increased supply of oxygen and prana to the bloodstream, balancing positive and negative currents, calming the entire nervous system, regulating and slowing down the heart, lowering high blood pressure and stimulating digestion.

Psychic effecto – Calming the entire nervous system is reflected in the psychological state. It fills you with a sense of peace, balance and gives you a sense of security.

Pranayama Kumbhaka can be done in a standing, sitting or lying position, let’s focus your attention on the area of ​​the heart. Kumbhaka is actually nothing but full yogic breathing extended only during breath retention.

Inhale through the nose, while counting to 8 units, as in full yogic breathing (abdominal, middle and upper breathing), hold the breath for 8 to 32 units (start with 8 units and add one unit each day until you reach 32 units without effort).

Holding the breath longer than 32 units is not desirable and the maximum of 32 units should only be practiced by one whose heart is impeccable. If, while increasing the rhythm, you feel any strain on the heart, you must stay at the rhythm which you can achieve without any strain. Exhale through the nose during 8 rhythmic units, as in full yogic breathing.

Therapeutic action – Balancing of internal forces, slowing down the heart’s work and its conscious regulation if the work of the heart is uneven. Extraordinary calming of the entire nervous system. The most effective exercise with which you can discipline the nervous system and make it conscious.

Psychic effect – Increases will power.

Breathing to strengthen the nerves is performed in a standing position with spread legs (neutral position). After exhaling, slowly inhale and simultaneously raise both hands in front of you, with palms facing up, to shoulder height.

Then clench your fists, still holding your breath (full lungs), quickly pull them towards you to your shoulders, then extend your arms again, quickly bring them back again and repeat the same action once more. While exhaling, relax the hands, letting them descend down the body and rest, while you are bent forward.

You can benefit from this exercise only if you stretch your arms forward as if you are overcoming some great resistance. Each time you have to push your hands forward slowly and with great effort, so that they really shake from the strain.

Therapeutic effect – Increases the resistance of the nervous system, helps with hand and head tremors (tics).

Psychic effect – Increases your performance confidence and mental abilities. You feel up to any situation.

To do “S” breathing, sit in a comfortable position (Turkish seating), or on your heels (diamond position). Take a deep breath through the nose while visualizing how we raise the thread from the bottom of the spine to the top of the head. Exhale to make a long drawn out sound Sssss…. as fine and clear as possible.

In the beginning, your inhalation will be shallow and your exhalation will be shorter, as you repeat the exercise, the potential of your lungs will increase and you will be able to deepen your breath. Repeat 10 times.

The “S” technique can be applied by raising the shoulders with inhalation and extending the shoulders and arms with exhalation.

The effect is enhanced with the visualization that when raising the shoulders, you gather all the tension and burden, and with the exhalation and lowering of the shoulders, you release that tension and burden from all levels (physical, emotional, mental, and energetic).

Therapeutic effect – Strengthens the nerves and increases resistance. It has a relaxing and detoxifying effect.

Breathing “Ha” can be practiced in several ways and is divided into “Ha” breathing in a standing and lying position, in addition to this we also distinguish Arda “Ha” and Jalandhara-Bandha breathing.

“Ha” Breathing in a Standing Position

“Ha” breathing should be done in a staggered stance (neutral position of the pelvis) and you breathe as in full yogic breathing. While inhaling, slowly raise your arms above your head, hold your breath for a few seconds, and then, bending forward sharply, relax your arms in front of you in a hanging position and at the same time exhale forcefully through your mouth making a “Ha” sound.

During exhalation, the sound “Ha” is not created in the throat with the help of the vocal cords, but rather the rapid flow of exhaled air. Then, inhaling slowly, straighten up again in the position with the hands above the head, and then relax the hands by slowly exhaling through the nose.

Therapeutic effect – refreshing the blood flow, thorough cleaning of the respiratory organs, suppression of winter chills.

Psychic effect – Feeling of purification.

For example – If we feel that a dirty atmosphere clings to us in a painful environment, and if even when we leave such an environment, it causes us depression and psychological disgust. In such cases, “ha” breathing frees us from spiritual dirt and quickly removes the nagging psychological pressure.

The technique is recommended for people who work with people who emit a lot of negative vibrations (police officers, detectives, psychiatrists, clinical doctors, people who work with mentally disturbed or delinquent and ill people.)

“Ha” Breathing in the Supine Position

This type of “Ha” breathing should be done lying on our back. You inhale as in full yogic breathing and at the same time slowly raise your arms until they reach the floor above our head.

Hold your breath for a few seconds, then quickly raise your legs, quickly bending your knees, embrace them with your hands, press your thighs to the stomach and at the same time exhale sharply through the mouth with a “Ha” sound.

After resting for a few seconds, begin to inhale slowly, raising your hands above your head. At the same time, lower your stretched legs to the floor. Then, after a pause of a few seconds, slowly exhale through the nose while lowering the hands by the body. In the end, rest with complete relaxation in Savasana.

Therapeutic effect – Similar to the “Ha” breathing in a standing position.

  Arda “Ha” Breathing

Lie completely flat on your back to start with Arda Ha technique. Take a deep breath with full yoga breathing, throwing your hands behind your head. Exhale sharply through your mouth and quickly embrace right knee with both hands.

After 10 seconds, inhale slowly, stretch your right leg on the floor, and stretch arms above the head again. Exhale sharply through the mouth and embrace your left knee. Inhaling, raise arms and exhale slowly through the nose, lower your arms next to your body on the floor.

Therapeutic effect – Cleanses the organs of the abdominal cavity alternately on the left and right side. Excellent exercise for circulatory disorders.

Jalandhara-Bandha Technique

Sit in a comfortable position (Turkish seating). Take a deep breath. Hold your breath (7-30 seconds) with your chin pressed to your chest. Then raise your head and exhale slowly.

Therapeutic effect – Greater body resistance and stronger will.

We distinguish two vibratory breathing techniques: *I*A*O*OM* and Pranayama with chest massage. In the rest of the text, you will get to know each one individually.

*I*A*O*OM* Vibratory Breathing Techniques

Everything in the Universe is created and animated by a creative force – the Logos. Sound represents the creative vibrations that permeate the Universe and create worlds. If we repeat certain sounds, then we cause certain healing effects in our organism and at the same time we raise our consciousness to a higher level.

The vibration of the sound Iiiiii… permeates the entire nervous system and fills it with new life force.

Repeating the sound Aaaaaa…. it especially acts on the liver and thereby regenerates the blood.

Repeat sound Oooooo…. it fills the heart, the great nerve center and the solar plexus with the new life force.

Repeating the word OMmmmm….. fills the whole body with new life energy.

Sit in a comfortable position (Turkish seating), or on your heels (diamond position), with your hands on your knees, and close your eyes. Take a deep breath and while exhaling produce the sound IIiiiiii, drawn out and always at the same pitch, with the fact that you must not sing it, but pronounce it.

Take a deep breath, and while exhaling make the sound Aaaaaaaa…. also drawn out and in the same tone. Inhale for the third time and while exhaling, use the sound Ooooo…., and at the very end pronunce the word OooooMmmmm…

Therapeutic effect – The voice becomes crystal clear and beautiful, decisive and confident. The feeling of fear disappears and the conscious manifestation of fortitude of spirit begins.

Pranayama With Breast Massage

Pranayama with breast massage is practiced in a comfortable seating position (Turkish seating), or on your heels (diamond position). While inhaling very slowly, quickly tap your ribcage with your fingertips. Then, hold your breath for about 7 seconds, tap your palms on the entire surface of your chest. Exhale. After a short rest – repeat the exercise 3 times.

Therapeutic effect – This is an excellent exercise against pulmonary bronchial catarrh, even against their aggravated form – bronchial asthma.