Breathing. Everybody does it! It’s essential to life. But did you know that upping the game of life through breathwork is the secret to a life well lived? Everything from stress relief to lung capacity, and many things in between, are all possible using your breath. 

Exercises and techniques that use your breath are also sometimes called pranayamas, a Sanskrit term comprising two words. Prana means subtle life energy and yama means to control. 

These days, it’s not enough to just know how to breathe properly– we need to actively and consciously breathe in specific ways to gain better health and well-being. 

Let’s take a look at everything breathing!

Topics covered: 

• Why Breathing Exercises Help
• The Science of Breathwork Infographic
• Types of Breathing Exercises
  • 1. Pursed Lip Breathing
  • 2. Diaphragmatic Breathing
  • 3. Breath Focus Technique
  • 4. Lion's Breath
  • 5. Alternate Nostril Breathing
  • 6. Equal Breathing
  • 7. Resonant or Coherent Breathing
  • 8. Sitali Breath
  • 9. Deep Breathing
  • 10. Humming Bee Breath (Bhramari)
• Benefits of Breathing Exercises
• How to Practice Breathing Exercises
  • Deep Breathing
  • Pursed Lip Breathing
  • Alternate Nostril Breathing
  • Humming Bee Breath
• Pulmonary Rehabilitation and Breathing Exercises
• Breathing Exercises and More through the Art of Living
• Related Articles

Why Breathing Exercises Help

Breathing in specific ways activates the vagus nerve (part of the parasympathetic nervous system) that links to your vital organs. If your vagus nerve is stimulated, your heart and brain operate in a more relaxed, yet efficient manner. Your breath gives you control over the “fight or flight” response and allows you to operate from the state of “rest and digest”.

Types of Breathing Exercises

1. Pursed Lip Breathing

This breathing exercise can be practiced by anyone, even children, and as often as you like. It only takes just a few minutes for this calming breathing technique to affect your body and emotions. Also known for quickly lowering blood pressure in stressful situations, pursed lip breathing (aka straw breath) is an easy, go-to breathing exercise.

Note: Straw breath is NOT a substitute for blood pressure medication.

2. Diaphragmatic Breathing

Also known as belly breathing, diaphragmatic breathing exercises the diaphragm muscle, which strengthens, and optimizes your breathing. Read Why Diaphragmatic Breathing is Your New Zen Best Friend to learn more about belly breathing.

3. Breath Focus Technique

Breath focus technique is just another way of saying mindful breathing or breathing with awareness.

4. Lion's Breath

This breathing technique is an energizing yoga breathing practice on the intermediate level. Anyone with recent surgeries or injuries to the knees, face, neck, or tongue should avoid Lion’s Breath. This technique may be too intense for anyone feeling stressed or anxious.

5. Alternate Nostril Breathing

One of the most commonly used breathing techniques is alternate nostril breathing, especially in yoga studios. Perfect for before and after your yoga and meditation sessions. Anyone can practice this simple technique! 

6. Equal Breathing

This technique is also known as box breath with inhalations, holding the breath, and exhalations all being equal. Easy to learn and effective, this breath flow technique is very popular.

7. Resonant or Coherent Breathing

Resonant breathing has been described as “coherent breathing with pursed lips restrictive exhalation”. The primary goal of coherent breathing is to increase the length of each breath, in turn sending signals to your brain to slow down your heart rate. 

8. Sitali Breath

Known as the cooling breath, Sitali (shitali) uses a curled tongue with inhalation and gentle slow exhalation through the nose. This breathing exercise may be a challenge if you can’t curl your tongue.

9. Deep Breathing

Though many techniques utilize deep breathing, there is a specific breathing technique called deep breathing or full yogic breath. Full yogic breath is one of the relaxing breathing exercises you can use to expand lung capacity. It is a combination of belly breathing, chest breathing, and clavicular breathing.

10. Humming Bee Breath (Bhramari)

Also known as Bhramari (bra-mah-ree) in Sanskrit, humming bee breath has been around for thousands of years. Using both breath and sound simultaneously, this breathing practice has a profound calming effect. 
Regular practice will also relieve stress and give you the resilience you need to handle any stressful situations more easily.  It is also helpful when it comes to insomnia.

Benefits of Breathing Exercises

• Relaxation
  • All breathing techniques mentioned above except possibly Lion’s Breath, plus SKY Breath Meditation
• Stress relief
  • All breathing mentioned above except possibly Lion’s Breath, plus SKY Breath Meditation
• Increased lung capacity
  • Diaphragmatic breathing
  • Deep “Yogic” breathing
  • Bellows breath as taught in the SKY course
• Greater mental focus
  • All techniques mentioned above plus SKY
• Healthier blood pressure
  • All breathing mentioned above except possibly Lion’s Breath, plus SKY Breath Meditation
• Improved sleep
  • All breathing mentioned above except possibly Lion’s Breath, plus SKY Breath Meditation
• Reduced anxiety
  • All breathing exercises mentioned above except possibly Lion’s Breath, plus SKY Breath Meditation

How to Practice Breathing Exercises

• Generally, sit up straight with a relaxed spine unless otherwise directed
• It’s best to have an empty stomach so your breathwork doesn’t interfere with digestion 
• Access to fresh air can improve the effectiveness

Deep Breathing

To practice deep breathing aka full yogic breath aka diaphragmatic breathing aka belly breathing:

1. Sit comfortably, or lie down on your back and relax your body.
2. Put one hand on your upper chest and the other hand on your belly.
3. Breathe in slowly and fill your lungs up completely.
4. As you inhale, expand your belly.  Inhaling deeper, expand your chest, then your collarbones and shoulders.
5. After the full inhalation, start to exhale as you relax your shoulders, chest, and abdomen.
6. Repeat seven to ten times, taking deep breaths.  Keep your breath long, even, and smooth.

Pursed Lip Breathing

1. Inhale through your nose.
2. Shape your lips as if there is an ‘invisible straw’.
3. Slowly exhale through the ‘invisible straw’.

Alternate Nostril Breathing

1. Place the tip of the index finger and middle finger of the right hand on your forehead in between the eyebrows. Your ring finger and little finger will close the left nostril, and alternately the thumb will close the right nostril. 
2. Resting the tip of your right index finger and middle finger lightly between the eyebrows, take a deep breath in.
3. On the exhalation, close the right nostril with your thumb and breathe out through your left nostril.
4. Inhale slowly through the left nostril, then close the left nostril with your ring finger and breathe out completely through the right nostril.
5. Breathe in through the right nostril and then close with the thumb, breathe out through the left nostril.
These steps constitute one round of alternate nostril breathing. Keep your breath even, slow, and gentle.
6. Perform five to nine rounds of alternating breath between the nostrils.
7. Remember to always inhale through the same nostril you just exhaled through.
8. Keep your breath even, slow, and gentle throughout.
9. Finish your final round with an exhalation on the left side.

Humming Bee Breath 

1. Sitting in a chair, with a straight back, in a quiet, well-ventilated space. Gently close your eyes, and keep a gentle smile on your face.
2. Place your index fingers on the ear cartilage, between your cheek and ear. 
3. Take a breath in with your mouth closed, and as you exhale slowly through the nose, make a humming sound like a bee, gently pressing the cartilage. You can keep the cartilage pressed, or press it in and out with your fingers.
4. You can make a low-pitched sound, but it’s a good idea to make a high-pitched one for better results.
5. Inhale again, and continue the same breathing pattern five to nine times.
6. Keep your eyes closed for some time. Observe the sensations in the body and the quietness within. You may want to sit for meditation. 
7. You can practice bee breathing three to nine times every day.

Pulmonary Rehabilitation and Breathing Exercises

Shallow breathing, chronic obstructive pulmonary disease, or not being able to breathe in general can be very scary! According to the American Lung Association, pursed lip breathing, diaphragmatic breathing, and other breathing strategies can help increase oxygen levels and better manage symptoms when you feel like you cannot breathe well.

Seeking out the advice of your physician will determine whether you are a candidate for pulmonary rehab, or if you can DIY with guidance.

Breathing Exercises and More Through The Art of Living

Fortunately for you, the Art of Living Foundation are breathing experts when it comes to improving your life! The SKY Breath Meditation course is filled with breathwork aimed at relieving stress and increasing your lung capacity! You will learn powerful techniques like three-stage breathing, bellows breath, and SKY Breath Meditation.

Learn more about SKY by joining a free meditation and breath session. Just click the image below to find a time that works for you. 

Related Articles:

7 Breathing Exercises for Anxiety Relief to Use On the Fly

Lung Exercises: Train Your Breathing Muscles and Respiration

Breath: The New Science of a Lost Art - A Book Review