Pulse - March 2021 - 24

DEAR TABBY
To do this: Choose a comfortable seated position. Lift up your
right hand toward your nose, pressing your first and middle fingers
down toward your palm and leaving your other fingers extended.
After an exhale, use your right thumb to gently close your right
nostril. Inhale through your left nostril and then close your left
nostril with your right pinky and ring fingers. Release your
thumb and exhale out through your right nostril. Inhale through
your right nostril and then close this nostril. Release your fingers
to open your left nostril and exhale through this side. This is one
cycle. Continue this breathing pattern for up to 5 minutes. Finish
your session with an exhale on the left side.

6. Equal breathing / Equal breathing is known as sama vritti in
Sanskrit. This breathing technique focuses on making your inhales
and exhales the same length. Making your breath smooth and
steady can help bring about balance and equanimity.You should
find a breath length that is not too easy and not too difficult.
You also want it to be too fast, so that you're able to maintain it
throughout the practice. Usually, this is between 3 and 5 counts.
Once you get used to equal breathing while seated you can do it
during your yoga practice or other daily activities.

To do it: Choose a comfortable seated position. Breathe in and
out through your nose. Count during each inhale and exhale to
make sure they are even in duration. Alternatively, choose a word
or short phrase to repeat during each inhale and exhale.You can
add a slight pause or breath retention after each inhale and exhale
if you feel comfortable. (Normal breathing involves a natural
pause.) Continue practicing this breath for at least 5 minutes.

7. Resonant or coherent breathing / Resonant breathing,
also known as coherent breathing, is when you breathe at a rate
of 5 full breaths per minute.You can achieve this rate by inhaling
and exhaling for a count of 5. Breathing at this rate maximizes
your heart rate variability (HRV), reduces stress, and, according
to one 2017 study, can reduce symptoms of depression when
combined with Iyengar yoga.

To do this: Inhale for a count of 5. Exhale for a count of 5.
Continue this breathing pattern for at least a few minutes.

8. Sitali breath / This yoga breathing practice helps you lower
your body temperature and relax your mind. Slightly extend your
breath in length but don't force it. Since you inhale through your

24

mouth during Sitali breath, you may want to choose a place to
practice that's free of any allergens that affect you and air pollution.

To do this: Choose a comfortable seated position. Stick out
your tongue and curl your tongue to bring the outer edges
together. If your tongue doesn't do this, you can purse your
lips. Inhale through your mouth. Exhale out through your nose.
Continue breathing like this for up to 5 minutes.

9. Deep breathing / Deep breathing helps to relieve shortness
of breath by preventing air from getting trapped in your lungs and
helping you to breathe in more fresh air. It may help you to feel
more relaxed and centered.
To do this: While standing or sitting, draw your elbows back
slightly to allow your chest to expand. Take a deep inhalation
through your nose. Retain your breath for a count of 5. Slowly
release your breath by exhaling through your nose.

10. Humming bee breath (bhramari) / The unique
sensation of this yoga breathing practice helps to create instant
calm and is especially soothing around your forehead. Some
people use humming bee breath to relieve frustration, anxiety, and
anger. Of course, you'll want to practice it in a place where you
are free to make a humming sound.

To do this: Choose a comfortable seated position. Close your
eyes and relax your face. Place your first fingers on the tragus
cartilage that partially covers your ear canal. Inhale, and as you
exhale gently press your fingers into the cartilage. Keeping your
mouth closed, make a loud humming sound. Continue for as long
as is comfortable.

The takeaway
You can try most of these breath exercises right away. Take the
time to experiment with different types of breathing techniques.
Dedicate a certain amount of time at least a few times per week.
You can do these exercises throughout the day.
Check in with your doctor if you have any medical concerns or
take any medications. If you want to learn more about breathing
practices you can consult a respiratory therapist or a yoga teacher
who specializes in breathing practices. Discontinue the practice if
you experience any feelings of discomfort or agitation. P

MARCH 2021

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Pulse - March 2021

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