Yoga Breathing Techniques for Relaxation
When it has been a busy, challenging time it can be hard to calm a buzzing mind and sleep as soundly as the whippet. There are so many physical and mental benefits of yoga and it is a hugely positive activity to include in your regular exercise routine. Perhaps you enjoy taking a yoga retreat or a regular class? At times when I am seeking techniques to help manage anxiety, I find yoga breathing techniques really helpful to slow thoughts and promote relaxation and sleep. Here are my favourites which have acquired through various yoga and mindfulness classes:
For all of these breathing exercises try to be in a comfortable sitting or laying position, wearing comfortable clothing and with minimal distraction.
Yoga Breathing techniques:
- Lay or sit in a comfortable, quiet position
- As you breathe in say “27 in” in your head.
- As you breathe out say “27 out” in your head.
- Continue this (26 in, 26 out,25in, 25 out and so on) until you reach 0.
- Aim to calm and lengthen the breathe, particularly as you exhale.
- If thoughts pop into your head, allow them to pass and return to your counting.
Alternate Nostril Breathing:
- With either the left or right hand place the index and middle finger between the eyes, with the thumb on one nostril and the ring finger on the other.
- Keeping the left nostril closed, inhale deeply through your right nostril.
- Seal your right nostril, then release your left nostril. Exhale slowly out of your left nostril.
- With your right nostril closed, now inhale deeply in through your left nostril.
- Seal your left nostril, release your right nostril and exhale through your right nostril.
- You should now be in the original position. Continue the cycle until you have completed ten complete full rounds. This can of course be lengthened or shortened depending on your time allowance.
Abdominal Breathing :
- Place your hands gently just below your ribs.
- With closed eyes, breathe in slowly through your nose until you feel your diaphragm rise.
- Gently, hold the breath for the count of 2.
- Exhale slowly, feeling your diaphragm lower.
The mind can be focused further through using counting during the breath. For example inhaling for 5, and exhaling for 7, or in for 7 and out for 9 (the exhalation should be longer than the inhalation).
The Body Scan:
Laying down comfortable on your back, move through the body to tense and release tension:
- As you inhale, tense the feet, then release and exhale- as you release say in your mind ‘my feet are relaxed’.
- Move up your body to the legs and hips, inhale and tense the legs and hips then exhale and release- as you exhale/ release say in your mind ‘my legs and hips are relaxed’.
- Now your stomach, inhale and tense the stomach then exhale and release- as you exhale/ release say in your mind ‘my stomach is relaxed’.
- Next repeat with the chest
- Then the arms.
- Finally, inhale and tense the face then exhale and release- as you exhale/ release say in your mind ‘my face is relaxed’.
- Lay quietly for a few minutes afterwards in relaxation.
How to get the most from yoga breathing techniques:
Like any exercises, yoga breathing techniques are more powerful and beneficial when practised often. A calm mind is hard to achieve sometimes and on some days it is easier to focus than others. If work find it difficult to leave work at work, this feature is full of top tips. Be kind to yourself and allow any pesky thoughts to pass without judgement and don’t give up!
More wellbeing ideas here.
I started doing yoga and meditation since a while and they are really useful for calm my mind! I enjoyed reading your article.. thanks for sharing
Thank you so much for sharing, I never realized how many different ways there are to breath.
I did try to do a few breathing technique during lockdown to stay calm, but have not continued. Will be book marking your relaxation post, so that I can make this a daily form of exercise
When it comes to meditation and yoga, breathing is the thing I struggle with the most. I tend to focus too much on what’s happening and forget that the proper breathing is so important!
meditation is one of my favorite things, and I’m getting back into yoga. these techniques are awesome!
First, I love your whippet! My dog’s DNA came back as part whippet which we can totally see now. Thanks for sharing these helpful techniques. I need to start practicing some to help me relax!
xo,
Lisa | http://www.occasionallyluxe.com
Just looking at your beautiful photos is calming enough, but I will certainly give these techniques a try.
What a great timing! I am planning to start my meditation and yoga routine from next week, so will try out your tips 🙂 Thanks for sharing!
Great tips – I am going to forward this feature to a few friends too. I love your photos – they are quite relaxing in their own right
Excellent resources for someone experiencing anxiety and insomnia symptoms. I especially like the body scan. Thank you for these valuable resources.
Yoga breathing and meditation calms me down so much. I need to learn everything!
It’s good to be aware of breathing techniques as they can come in useful. It can really help calm you down.
You have fantastic suggestions here. I find the abdominal breathing technique particularly helpful to reach a calm estate of mid. great post!
Wow! I’ve always wanted to try yoga but since it’s foreign to me, I never thought it’d work but I will sure give this a try, I have a huge feeling it would help me manage my stress.
All of these are fantastic tips and suggestions! I will keep these in mind.
LOVE this post! I am always saying that I am going to give breathing techniques a go, so thank you for this, so many suggestions x
Sometimes it does make such a difference just breathing and concentrating on your breaths. Whenever I do a meditation I always feel more relaxed afterwards x
I have been thinking about trying this to help me relax more. I didn’t have any ideas about where to start but this has motivated me to try it out. Thanks You!
These are great exercises for anxiety. I’ve been working on my breathing techniques for a while now to help keep me calm. Thanks for sharing all these!
I truly need to get back to a less stressful lifestyle. These just might be what I need.
I haven’t done yoga for a while now. I am doing more Zumba and other physical activities.
love yoga and working on different meditation techniques. perfecting timing with this post
These is a really helpful list. I am trying to work on my breathing techniques so will definitely be giving some of these a go.
I often practice anulom bilulom pranayaam (ALTERNATE NOSTRIL BREATHING) exercise and it relaxes my mind! I’ll try other mentioned exercises too🙂 Thanks for. sharing!
This is definitely something I should try out. It is good to have some relaxation exercises to reduce stress.
Thank you for sharing your tips! Plus, pictures in this post are so nice.
Breathing excercises are so important. I just don’t do them often enough.
I have found these are so important when it comes to fighting off being overwhelemed, which is so easy now-a-days with everything going on in the world.
Yoga is so beneficial for so many reasons! The breathing has gotten me through a lot.
I felt relaxed just reading this post. I really would love to start yoga and these breathing techniques will be very useful.
I would like to do more mindful breathing, I need a guided audio of this
I am pinning this post and also bookmarking it as I want to get more involved with Yoga. I love it and want to get more involved and perform yoga regularly. Thank you for sharing and will be back to read more 😉
I will for sure be using some of these. I feel my daughters can use them also since it’s a bit stressful going back to school this time around. Thanks for sharing!
Yoga is definitely important for overall good health and well being. Loved the tips and exercises you have shared.