Humans can survive for around one to two months without food, but without oxygen they can only manage for a few minutes. That's how important breathing is. Used correctly, it also helps with detoxing. Bernita from Wainando tells you how it works.
We can't do without oxygen. Our body needs it to supply itself with energy and to set the metabolism in motion. This produces the waste product carbon dioxide, which is quickly transported away to the lungs. But those who breathe shallowly take in little oxygen and release little carbon dioxide. That's why many yoga exercises work to deepen breathing.
Yogic breathing is said to have many positive effects. It is said to cleanse the lungs and blood by taking in more oxygen and expelling more carbon dioxide. But also the nervous system calms down when the breath becomes longer and deeper. Spirals of thought slow down, negative emotions ebb away. Detox for body and mind.
Practice at home
You don't need much for yoga breathing exercises: a little time, quiet and patience are all you need. Sit comfortably with your back straight in a cross-legged position or on a chair and close your eyes. Then begin to breathe in and out very slowly. Relax a little more with each breath. Do not force anything, but let yourself fall.
When you are calmer, you can continue with one of the following exercises. The longer you practice, the more intense the experience.
Alternate breathing
This breathing technique is a classic cleansing exercise. Close the right nostril with the right thumb and inhale for about four seconds. Hold the breath for the same length of time while closing the left nostril with the ring finger of the right hand. Then exhale through the right nostril for eight seconds. Inhale for four seconds, hold the breath for the same length of time, then exhale through the left nostril for eight seconds. Continue for at least three rounds. Then feel inside yourself to notice the change.
If you practice this exercise longer, your lung capacity can increase. Internal blockages will dissolve. You may also feel more balanced.
Rapid breathing
The rapid breathing ensures that your brain is supplied with more oxygen. The technique is reminiscent of a bellows that moves quickly and rhythmically. Breathe in for half a second and then expel the air forcefully for one second. As you do this, your abdomen moves slightly inward. Almost by itself, you inhale and the belly curves outward again. The diaphragm goes slightly upwards. Repeat this exercise at least 20 times.
Only the abdomen breathes during this exercise, the rest of the body is relaxed. After completing the exercise, take some time to reflect.
Ujjayi
Ujjayi is also an important breathing technique in yoga. It deepens the breath and cleanses the throat. It is also said to have an expectorant effect. Beginners inhale fully, bringing the breath into the throat and making a soft sound. It often sounds like a "haaa." This sound is also made on the exhalation, which again passes over the throat. The glottis closes slightly as you do this. You can also imagine breathing on a mirror - the movement is quite similar.
Bee
This technique cleanses the throat and is even said to reduce susceptibility to infection. You may also feel calmer or more joyful afterwards. Breathe in and out quickly through your nose. When you exhale, buzz like a bee. Concentrate fully on what you are doing. The sound is powerful and may make you sweat. To complete the exercise, inhale deeply, hold the breath and then exhale consciously.
Full yoga breathing
With this exercise, you give yourself a lot of fresh oxygen, which cleanses your body. It is also said to benefit the nervous system. Breathe deeply into your abdomen so that the abdominal wall bulges slightly forward. Also fill your lungs with air up to your collarbone. Then exhale in reverse order. If you have to gasp for air, the breathing cycle was too long. Be sure to stay relaxed. Enjoy your breath and the power it gives you.
Detox on the go
When you're a little more practiced, you can use the breathing exercises anywhere. In the office or on the bus, no one will notice if you breathe long and deep. This way, you'll get plenty of oxygen and get rid of more carbon dioxide while you're on the road. Your blood, brain and lungs will thank you. It's also a great way to keep yourself energized. Try it out!
Bernita has done trainings in yoga and meditation and works in the tourism industry. Together with Michaela Müller she founded two years ago Wainando, an online tour operator for yoga, meditation vacations and meaning journeys.
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