In the following, I explain the execution of the 14 Yogic Breathing Techniques, tha I chose. These techniques need time to explore, practice and integrate into a daily practice of meditation, before they can be a solid foundation for creative for movement research. Make sure, you stop practicing if you feel dizzy or anxious. If you suffer from specific medical conditions, consult a doctor before you start practicing breathing techniques in general. The Sanskrit terms of each technique may vary depending on the Yoga tradition or geographical area in which they are practiced.

Each breathing practice starts with a comfortable seated position, an alongated spine and a calm surrounding. Your pelvis should be higher than your knees, so feel free to sit on a cusion or a Yoga block. Soften your gaze or close your eyes, if that feels comfortable. Stay with each Breathing Technique for 5- 10 minutes once or twice a day, according to the advancement of your practice. Make sure you did not just eat before and that there is some time to stay in meditation afterwards for a while, so the body can process the practice better and integrate its benefits.

These short explanations do not replace a proper study of the techniques. For deeper understanding, I can recommend to study various books on Yoga and Pranayama as for example “Light on Yoga” and “Light on Pranayama” by B.K.S. Iyengar.

ADHAMA PRANAYAMA (diaphragmatic breath)

Only the stomach is moving, ripcage and chest remain as still as possible. Feel the diaphragm move down, when you breathe in and up again, when you breathe out. Feel the massage of your abdomen organs.

DIRGA PRANAYAMA (complete breath)

We breathe with a sensation of a wave. Fill your lower belly first, then the ribcage and at last the chest – with the inhalation. When you exhale reverse: empty the chest, ribcage and lower belly.

UJAYI PRANAYAMA (ocean sound breath)

This is the basic way of breathing within a Yoga practice and also you can implement that way of breathing to all the Breathing Techniques. Imagine you want to breathe on a mirror, but close your mouth. Narrow your throat and hear an ocean-like sound inside of you.

SAMA VRITTI PRANAYAMA (box breath)

The inhalation, retention, exhalation, retention have the same length. Count to 4 or 6, or even higher if that feels comfortable with each of the breaths and retentions.

NADI SHODANA PRANAYAMA (alternate nostril breath)

Breathe in through your left nostril, close your right nostril with the right thumb and breathe out through the left nostril. Close the left nostril with your right ring finger and inhalte through the right nostril, breathe in through the right nostril. Repeat

BHRAMARI PRANAYAMA (bee breath)

Breathe in through your nose (as usual) and hum like a bee, when breathing out (with a closed mouth). You can close your ears with both hands to even more feel the vibration of the humming inside of your skull.

UDGEETH PRANAYAMA (chanting breath)

Breathe in through your nose (as usual) and chant an OM through your mouth when you breath out.

KAPALABHATI PRANAYAMA (breath of fire)

This rhythmic breath needs an active exhalation, but a passive inhalation. With each exhalation suck your belly in and up, let the belly release with the inhalation. You can go slow or fast, according to your practice.

BASTRIKA PRANAYAMA (bellows breath)

This practice is similar to KAPALABHATI PRANAYAMA, but here also the inhalation is very active. Go slower in the beginning, faster when you advance. This practice is very intense and is not recommended for beginners!

SIT CARI PRANAYAMA (hissing breath)

Breate in through the nose and out through your mouth, but with closed teeth.

SHITALI PRANAYAMA (cooling breath)

Breate in through the nose and out through your mouth, but through a curled tongue, like a straw.

CHANDRA BHEDANA PRANAYAMA (Moon – Piercing breath)

Close your right nostril with your right thumb and inhale through the left nostril, close it with the ringfinger and hold the retention, breathe out through the right. Repeat only this.

SURYA BHEDANA PRANAYAMA (Sun-Piercing breath)

Close your right nostril with your right thumb and inhale through the right nostril, close it with the ringfinger and hold the retention, breathe out through the left. Repeat only this.

BAHYA PRANAYAMA(external breath retention)

Begin with a few rounds of KAPALABHATI PRANAYAMA and then exhale fully, hold the retention until the natural need to breathe in arises. Relax. This is a very advanced technique and not suitable for beginners.

लोकाः समस्ताः सुखिनो भवन्तु

(Lokah Samastah Sukhino Bhavantu)

(Mögen alle Wesen frei und glücklich sein)