It’s difficult to talk about anything while ignoring the elephant in the room – The Corona Virus and its hold on our lives. The feeling of powerlessness and lack of control that everyone is experiencing is causing many to suffer from panic attacks, anxiety and stress. One way to keep our immune systems strong and protected is to calm ourselves by mastering our breath.
Yoga and its most essential part, pranayama (yogic breathing techniques) have been proven to reduce the stress hormone cortisol in the body and in turn strengthen the immune system. According to a study conducted by Frontier in Human Neuroscience and University of Southern California, Los Angeles yoga and its counterpart, yogic breathing reduced inflammation and overall stress on a physiological and psychological level. Below, explore four calming breathing techniques and the research supporting them and watch the video to practice along.
Alternate Nostril Breathing (Nadi Shodhana)
Alternate nostril breathing is a common yet highly effective breathing techniques used in meditation and at the beginning of a yoga practice. In yogic teachings, nadis are believed to be energy channels of the body and shodhana simply means purification. The objective of alternate nostril breathing is to clear the nadis or passageways for energy to flow pure and free through the body.
Alternate nostril breathing induces a balancing of the right and left hemispheres of the body. It cools and warms, clears the sinuses, deeply oxygenates the blood, calms anxiety and chronic stress. Pausing to breathe slowly, deeply and evenly also helps focus and concentration. Like taking a deep breath before rolling up our sleeves and getting to work.
Humming Bee Breathing (Brahmari Pranayama)
An overlooked yogic breathing technique that soothes the mind/body and brings about feelings of joy. Often, we find adults as well as young children humming songs as they play or work which helps them concentrate and gain a feeling of ease. A 2011 study done by the Department of Psychiatry at the National Institute of Mental Health and Neurosciences in Bangalore showed that a humming sound (mmm sound) reduced activity in the part of the brain connected to depression and stimulated the vagus nerve – the body’s communication pathway, in charge of heart rate, digestion, speech and more. The resonating humming sound practiced in bee breath sends relaxing vibrations from the center of the forehead to the sinuses and chest.
Shining Skull Breath (Kapalabhati)
While this breathing technique is designed to warm up the body, it can also cleanse stagnant energy and toxins. Imagine that big sigh of exhalation after an especially long day or strenuous exercise. Shining skull does just that if done in fewer reps. It can actually clear the respiratory system and invigorate the body.
Diaphragmatic Breathing
Diaphragmatic Breathing is practiced by using the diaphragm which sits between the thoracic and abdominal cavity (horizontally, under lungs). In this full body breath, the diaphragm is contracted and rib cage expands fully to allow as much oxygen into the body as possible. This type of breathing lessens the effects of the stress hormone cortisol in the body, lowers blood pressure and slows breathing. It is especially effective in people suffering from PTSD. The Department of Internal Medicine at the University of New Mexico shows the roll of yoga and mindful breathing in the reduction of stress induced illnesses.
The human breath mimics the human experience; full of highs and lows, inhalations and exhalations. We enter the world with a single breath and exit it the same way. The breath flowing in the body is proof that it is living but the quality of the breath can reveal if it is thriving. Fully breathe and be well.
