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Pranayama - the breathing exercises of yoga - ©iStock.com/energel Inhale… exhale… inhale… exhale… Our breathing is completely automatic and a true miracle. Breath is the fundamental source of our life and gives us energy. With Pranayama, you harness the power of breathing. Depending on the exercise, you can achieve calming or stimulating effects through controlled inhalation and exhalation. Breathing exercises are an essential part of yoga. Along with asanas and meditation, they are part of the regular practice, depending on the yoga style. The various breathing exercises are also an ideal preparation for meditation . In our article, you will learn about the wonderful effects of Pranayama and two popular breathing techniques for directing your energy through conscious breathing. What does Pranayama mean? The word Pranayama translates as the control of the life energy Prana. However, Prana is more than "just the breath." Prana is the immaterial, sometimes considered a subtle, foundation of our existence. In China, it is called Qi (pronounced "chi"), a term surely familiar to everyone, even among non-yogis. Positive results scientifically supported What Asians have known for thousands of years has been at least partially proven by Western science: the connection between breathing, physical fitness, and mental functions. The fact that our mind and body are closely linked is not only known to psychologists. We all experience anxiety and tension, for example, before exams, or that famous moment of shock when we flinch: Our body reacts automatically, an instinctive reflex from our evolutionary history meant to warn us. Consciousness pauses during that second. Our breath often stops for a moment, after which we breathe even more deeply. During exams, it's not quite as extreme, but we might tremble, and our breathing is definitely very shallow. The air then flows only slowly, and we're no longer as efficient due to the lack of energy. This shallow breathing doesn't make things any better, on the contrary: Those who have learned to use their breathing and breathe deeply are much more likely to calm down, organize their thoughts, and will likely handle the exam better. Small Pranayama practice with big impact There are more than 50 different Pranayama exercises. Like yoga exercises , they all serve not only to maintain life energy but also to strengthen it. Science has also made a discovery here: those who control their breath more often not only bring about changes in brain and nerve activity (similar to meditation), but also increase lung capacity – thus improving the oxygen supply to body and mind. This leads to greater concentration, improved memory and organ function, a more energetic metabolism, healthy digestion, and favorable blood pressure. Pranayama is also beneficial during the practice of asanas, because you can use your breath to direct the vitalizing air exactly where you need it during yoga. Body and mind become more efficient overall The list is by no means exhaustive, so let's just say: body and mind become measurably more efficient. One reason for this is that the breath flows more easily and finely, and is less turbulent. Exhalation, the core of every breathing exercise, becomes longer. This allows more toxins to escape from the lungs, creating more space to take in fresh oxygen. The lack of turbulence makes the exchange easier for the lungs. Of course, with deeper breathing, which every practitioner will achieve over time, we also make greater use of the small and tiny alveoli, the numerous air sacs deep within us. Pranayama is easy to learn Breathing exercises are therefore among the most important training elements in yoga. And many of them are wonderfully easy to practice at home and alone . If possible, squeeze in a little exercise every now and then, even if you don't practice yoga much or at all otherwise. Whether in the office or at the tram stop, even the simplest breathing exercises are a great introduction for anyone who wants to try pranayama for the first time. The unfamiliar breathing can occasionally cause headaches and perhaps dizziness. Then it's time to stop immediately and continue later. The more difficult exercises for conscious inhalation and exhalation should initially only be performed under guidance, ideally in a guided yoga class. Otherwise, pranayama can be practiced at least once a day to direct your energy. Sustainable for the entire organism Breathing exercises, along with yoga and exercise, are excellent for combating the ailments of prolonged sitting: back pain and tension in the neck, shoulder, and back muscles. Postural problems and the associated disc problems are also alleviated. This effect is achieved by maintaining an upright posture, sitting upright. No special yoga cushion is required. To begin with, a chair is sufficient, and you sit on it without leaning against it. The simplest method: simply observe your inhalation and exhalation without overpowering them. After just a few seconds, you'll feel a pleasant relaxation throughout your entire body. Pranayama exercises for you Exercise 1: Alternate breathing (Viloma Pranayama) You'll quickly become familiar with alternate nostril breathing in yoga. It's a powerful and easy-to-learn breathing technique, ideal even for beginners. The exercise gets its name from the fact that you breathe in and out alternately through your right and left nostrils. One nostril is closed with your index finger or thumb. Effect of alternate breathing: • Increased well-being • positive effects on body, mind and soul • Cleansing of the respiratory tract • lung volume can be improved • positive effects on the cardiovascular system • Increase concentration • gives new strength and inner peace • Stress is reduced Performing alternate breathing: • Sit comfortably on your yoga mat or a chair. • Make sure you sit upright. • Close the right nostril with your right thumb and breathe in slowly and deeply through the left nostril. • Count slowly to 4 while inhaling. • Now close your left nostril with your index finger, hold your breath and count to 4. • Now open your right nostril and count to 8 as you exhale. • Then repeat the process with the other side of the nose and breathe in through the right nostril and out through the left nostril. Exercise 2: Fire Breathing (Kapalabhati Pranayama) A very well-known and popular pranayama exercise is fire breathing , or Kapalabhati Pranayama. It is one of the activating breathing techniques in yoga and has a cleansing and stimulating effect on your body and mind. It is also frequently used in yoga practice. Kapalabhati is easy to perform and perfect for starting the day fresh and alert. Effect of fire breathing: • Stimulation and cleansing of body and mind • Activation of metabolism • refreshing effect • counteracts exhaustion and fatigue • more energy Execution of fire breathing: • For Kapalabhati, sit in a comfortable position on your yoga mat or a pranayama cushion . The yoga seat or cross-legged position is ideal. If you're not yet flexible enough, sit on a stool or sturdy chair. • Sit upright, your spine should be straight. • Now close your eyes and concentrate on your breathing. • Begin by inhaling through both nostrils. Breathe deeply and slowly into your belly. Fill your lungs completely with air. • Then exhale all the air forcefully through your nose, making a hissing sound. • Repeat the breathing exercise 20 times. • Then, close your eyes and relax a little. • Important: Especially at first, you may feel dizzy due to the unfamiliarity of the exercise. Then continue breathing at your normal rhythm. The more you practice the exercise, the faster your body will adapt to its invigorating effect. Tip: To better feel the effect of this breathing technique, place one hand on your stomach. Visualize the strong flow of air as you exhale to exhale all the air from your body. Conclusion: What does Pranayama do? • has a stimulating or calming effect depending on the breathing technique • better oxygen supply to the body • better concentration • improved memory and organ performance • fitter metabolism • healthy digestion • favorable blood pressure • ideal for preparing for meditation Do you regularly practice pranayama alongside asanas and harness the power of your breath? What's your favorite breathing exercise for strengthening your prana? We'd love for you to share your experiences with our yogabox.de community!

Nadi Shodana is one of the most important breathing exercises , suitable for beginners but also for professionals thanks to its highly advanced variations. The goal of the exercises is to renew energy in the shortest possible time. Nadi Shodhana Pranayama also has other benefits. Below, you'll learn what these are, how the exercise works, and what to keep in mind. Nadi Shodhana Pranayama - one of the most important breathing exercises Nadi Shodhana Pranayama - conscious alternate breathing Proper breathing can unleash great healing powers. This was recognized long ago, and practitioners of Nadi Shodhana Pranayama are said to benefit from it. Nadi Shodhana literally means "cleansing the nadis," the energy channels in the body, which should be free of blockages and tension. Only then can energy flow optimally. Nadi Shodhana cleanses the so-called network of nadis, which are tube-like conduits through which pranic energy circulates. By opening the nadis, pranic energy can flow throughout the entire body. How does Nadi Shodhana Pranayama work? The word nadi means tube, shodhana means purifying, and prana is the sum total of all energies. Ayama means expansion and extension, but also stopping and holding back. Nadi Shodhana Pranayama is a demanding but very effective nasal breathing technique that has a very relaxing effect. The nasal passages should be clear. Strictly speaking, it is alternate nostril breathing that works as follows: Sit comfortably in a chair without leaning back. You can also kneel or choose the lotus position. Make sure your back is straight and relaxed. Place your left hand on your thigh, palm facing up. The tips of your index finger and thumb should touch, and the remaining three fingers should be extended. Close your eyes and focus on your inner self. Then breathe in and out alternately through your left and right nostrils. While inhaling through one nostril, close the other nostril and count to five. Hold your breath. Then close both nostrils before inhaling and exhaling again. Count to five as you exhale. Repeat the alternate breathing a few times and then place your hands on your knees. Once you're experienced, you can practice this alternate nostril breathing for up to 30 minutes, or even less depending on your time. If you feel dizzy, stop immediately and gradually increase the pace from there. The counting times can also vary. Alternate nostril breathing is also often used before a meditative exercise because it calms the mind. It can be practiced almost anywhere and at any time, without any aids or special requirements. A quiet moment is enough for a few deep breaths. What are the benefits of Nadi Shodhana Pranayama? Alternate nostril breathing (Nadi Shodana) promotes inner balance, increased peace , serenity, joy, and harmony, as well as mental concentration . It is intended to create emotional balance and eliminate fears and insecurities. Nadi Shodhana Pranayama is also said to harmonize all bodily functions, prevent colds and allergies, and improve nasal breathing. The exercise is also a good cardiovascular workout. Lung capacity can also be optimized, thus having a positive effect on conditions such as asthma. Summary Alternate nostril breathing is called "Nadi Shodhana." This translates as a cleansing exercise, and this is precisely the focus of this healing breathing exercise. It's about allowing energies to flow, cleansing the energy body, and elevating the energy centers. Breathing should always be light and effortless, as it is, after all, a relaxation technique. Find your own rhythm and breathe in and out slowly and calmly. Assume your desired meditative sitting position and maintain an upright, comfortable posture. Nadi Shodhana unfolds its healing effects on physical, energetic, and mental levels. Image © fizkes / 123rf.com