Pranayamas for Calming

For all of the pranayamas listed here, do for 1 to 3 minutes to begin, then slowly lengthen the time of practice to 10 to 15 minutes, as desired.

 

 

Abdominal Breathing

 

Breathe slowly and deeply from your abdomen. Expand the abdomen as you exhale. At the end of your inhale lightly contract your abdomen.

 

This is a quick and easy way to calm that can be done anywhere, anytime.  

 

 

Ujjayi - Victory Breath Pranayama

 

 Ujjayi is especially known for the soft hissing sound made by directing the inhales and exhales over the back of the throat.  It is often done in conjunction with hatha yoga asanas, but is also a practice in itself.

 

To begin learning, inhale through your mouth while gently toning your throat so that your breath makes a gentle sound like the ocean. Then exhale slowly through a wide-open mouth. Direct the out-going breath slowly across the back of your throat with a drawn-out HA sound.

 

Repeat several times, then close your mouth.

 

Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat. You should hear a soft hissing sound.

 

The emphasis is on slow, deep, steady inhales and exhales.

 

Inhale from the base of the lungs to the top.

 

 Reverse this to exhale, exhaling from the top of the lungs to their base. 

 

 

Viloma Pranayama - interrupted inhales and exhales 

 

Interrupted Inhalation

 

Inhale for two or three seconds, pause and hold the breath for two or three seconds; again inhale for two or three seconds; pause and hold the breath for two or three seconds.

 

Continue until the lungs are full (may take 3 to 5 inhales). No strain should be felt.

 

Exhale slowly and deeply.

 

Interrupted Exhalation

 

Take a long, deep breath without pauses. Fill the lungs, but do not strain.

 

Exhale for two or three seconds, pause, hold the breath for two or three seconds; again exhale for two or three seconds.

 

Continue until the lungs feel emptied (may take 3 to 5 inhales). Again, no strain should be felt.

 

 

Left Nostril Breathing - Chandra Bhedana Pranayama

 

Block the right nostril with the thumb.

 

Inhale slowly, deeply, and evenly through the left nostril.

 

Completely block the left nostril with the ring and little fingers. Open the right nostril.

 

Exhale slowly, steadily, and deeply through the left nostril.

 

 

Alternate Nostril Breathing - Nadi Sodhana Pranayama

 

Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring and little fingers. Open and exhale slowly through the right nostril.

 

Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Complete 3 to 9 cycles, then release the nostrils and go back to normal breathing. 

 

Sources:

 

Light on Pranayama, B.K.S. Iyengar

 

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