“When the breath wanders (i.e. is irregular) the mind also is unsteady. But when the breath is calmed, the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath” - Hatha Yoga Pradipika

Complete Breath

BENEFITS

• Teaches and helps you to fully understand how to breath properly

• Improves your overall quality of life

Posture

• You can stay seated or you can lay down

Method

1. Pull your abdomen in and squeeze out the air coming from the bottom of your lungs

2. Inhale deeply, filling the bottom of your lungs, the middle lungs (ribcage expands) and the upper lungs (beneath your collar bone)

3. Exhale slowly starting from the top of the lungs then the middle and then the bottom. Pull in your abdomen to make sure that all of the air that you inhale, you slowing exhale out

Cleansing Breath

Benefits

• Lowers levels of carbon monoxide in the body

• Empties your lungs completely by expelling stale air

• It is very beneficial for people who suffer from asthma and bronchitis

Posture

• You can stay seated or you can stand up

Method

• Stand up with your feet hip-width apart

• Inhale whilst your bring your arms up sideways above your head

• Fully exhale through the mouth repeating a “ha” sound whilst bending forward towards your waist

• Let your arms swing through your legs and simultaneously bend your knees whilst pulling in the abdomen to let go all of the air stuck in the bottom of your lungs

• Exhale another time and make sure you let go of everything and breathe out all of the air that you feel in your lungs

• Inhale as you straighten your knees

Alternate Nostril Breathing

BENEFITS

• Calms the mind and body

• Improves and promotes better sleep

• Lowers anxiety levels

Posture

• Seated

Method

• Find a comfortable place and sit with your spine straight

• Take your right hand and fold your palm, middle finger and index

• The thumb, the fourth and little finger stay up straight

• Close your right nostril with the thumb and fully inhale through the left nostril

• Close your left nostril and with the little and middle finger and exhale through the right nostril. Pause for a minute and then take one big breath in and inhale through the same nostril.

• Close the right nostril and exhale through the left.

Bee Breath

BENEFITS

• Improves sleeping disorders and helps with insonnia

• Relaxes the body

• Calms and quietens the mind

Posture

• Seated

Method

• Close your eyes and let your lips and mouth relax

• Inhale through your nostrils

• As you exhale slowing, make a sound like a bee

• Inhale again deeply

• Exhale making the humming bee sound

Bellow Breath

BENEFITS

• Helps to clear the mind and increase concentration

• Improves circulation

• Helps people who suffer from sinuses

Posture

• Seated

Method

• Inhale deeply

• Exhale using your abdominal muscles and push out all of the air through your nostrils

• Really breathe out the air from your nostrils as if you are trying to push out something that is stuck inside your nose

• Relax your abdomen

• Repeat the strong exhalation from your nose followed by a deep inhalation