Breathwork and pranayama

Six practices and when to use them

• Coherent breathing

  Slow, even breaths at about five to six a minute, in and out through the nose.

  Good for: Everyday steadiness. A good first practice if you've never done any of this.

  Try: Breathe in for five counts, out for five counts, for ten minutes.

  Practise this now

• Nadi shodhana (alternate nostril)

  Breathing through one nostril at a time, closing the other with your thumb and ring finger.

  Good for: Scattered, wired or before you sit to meditate.

  Try: In left, out right, in right, out left. That's one round. Do ten.

  Practise this now

• Extended exhale

  Making the out-breath longer than the in-breath.

  Good for: Winding down, before sleep, after a stressful call.

  Try: In for four, out for six or eight. Five minutes is plenty.

  Practise this now

• Ujjayi

  A soft ocean sound made by narrowing the back of the throat.

  Good for: During a vinyasa or ashtanga practice, to keep rhythm.

  Try: Breathe through the nose and whisper 'haaa' with the mouth closed.

  Practise this now

• Kapalabhati

  Short, sharp exhales through the nose with a passive inhale.

  Good for: Morning fog, low energy. Not before bed.

  Try: Thirty pumps, then rest and breathe normally. Two or three rounds.

  Practise this now

• Box breathing

  Equal in-breath, hold, out-breath, hold.

  Good for: Nerves before something that matters.

  Try: Four in, four hold, four out, four hold, for a few minutes.

  Practise this now

Learn it properly

Breathwork workshops and immersions

• Pranayama Apprenticeship (35hrs CEU)

  Fri, Jan 1, 3:00 PM · San Diego, CA

  $800.00

Studios and teachers who offer breathwork

• Z. Hamilton Avery

  Tulsa, OK · Online too

  Yoga and meditation teacher exploring movement, breath, awareness, and well-being through accessible, individualized practice.