3 Meditative breathing techniques to relax your senses

Who said meditation was reserved for yoga gurus?

Meditation seems to always scare people off as it's really only about observing your thoughts and feelings without judgement, to get a healthy sense of perspective. A relaxing practice that promotes mental well-being. Actually, numerous scientific studies have proved that it decreases the effects of anxiety and stress, creating a space of serenity to face the difficulties of life, resist the flow of burdensome thoughts or, quite simply, live in a more conscious way.

To allow you to be in greater connection with yourself, we have gathered here three meditative breathing techniques, or Pranayamas, which you can practice anywhere and at any time.


1. Sitali

Sitali is generally used when the body is "overheated" either for external reasons: it is summer and the external environment is particularly hot, or for internal reasons such as hot flashes, anger (to appease or control it), or any other “warming” emotion. One can also practice Sitali to appease the feeling of thirst.

Method
The shape of the mouth and lips in this pranayama can be different depending on whether or not you are able ― due to genetic reasons, it seems ― to wrap your tongue into a tube. We're sharing below two different options...

- Sit in a comfortable position on the floor or on a chair, so that your back is straight. Close your eyes and rest your hands on the thighs.
- Take three deep breaths through your nose to center yourself in preparation for this practice.

Option 1:
- Stick your tongue out of your mouth and roll it up into a tube, curbing both sides of the tongue almost like the shape of a taco.

Option 2:
- Keep your tongue against the back side of your bottom teeth so that the air you are drawing in passes over it. Or, roll your tongue back on your palate, by sliding it back to rest on the ridge behind your top teeth.
- Curve your lips making a small “o” shape with your mouth.

- Inhale the air through the space formed by the tongue (with option 1 or 2). At the end of the inhale, retract your tongue, close your lips and breathe out gently through your nose.

The practice should be comfortable and done without tension. You shouldn't feel like you're running out of air.

!! Contraindications!!
It is better to avoid this technique if you are pregnant or suffer from heart disease, low blood pressure or respiratory problems such as asthma, bronchitis and when there is too much mucus.
It is also best to avoid it if it's cold, or if you find yourself in a very polluted environment.
Also note that this pranayama calms the energy centers in the lower body, which can promote constipation in people who are already chronically prone to it.


2. Nadi Shodiyna / Analoma Viloma

Nadhi Shodiyna or Analoma Viloma, also known as the alternate nostril breathing technique, activates the parasympathetic nervous system, a system that triggers the body to relax. As it helps balance the sympathetic and parasympathetic nervous systems, it also regulates blood circulation in the brain.
On the subtle level, this is one of the best practice to re-harmonize Ida and Pingala (the subtle left, lunar, and right, solar channels) as it cleanses the Nadis, which are channels or meridians of the subtle body.
Nadhi Shodiyna or Analoma Viloma is a calm, soothing breathing technique that can be done any time of day but is more beneficial before sunrise or after sunset. Try practicing this pranayama when you are anxious, nervous, or having trouble falling asleep.

Method
- Sit down in a cross-legged position, with your back straight and shoulders down. If you are not perfectly comfortable on the floor, elevate yourself with a cushion. During this practice, make sure to inhale from your belly, not your chest.
- Bend the index and middle fingers of the right hand and keep the thumb, ring and pinky fingers straight, which will be used to block the right nostril and the left nostril, respectively and alternately.
- Start by emptying all the air from your lungs.
- Block the right nostril with your thumb while inhaling through the left one.
- Once you have reached the maximum of your inhaling capacity, cover the left nostril with your ring and pinky fingers and hold the breath for a moment.
- Release your thumb and exhale through the right nostril only, emptying out all the air from your lungs.
- Block both nostrils once you’ve inhaled on the right side, pause, and exhale through the left side.

A complete cycle of breath includes an inhalation and exhalation through both nostrils. If you’re just starting out, you can do a four-count inhale, holding your breath for four to eight counts, then exhale for four counts.

!!Contraindications!!
It is best not to practice this pranayama if you are suffering from hypertension, a cold, headache or any sinus bug. Also, it should not be done on full stomach, as this could lead to problems related to digestion which further puts pressure on the internal organs like the stomach.
Finally, if you have a heart condition and/or suffer from high anxiety or nervousness, do not practice Nadi Shodhana with retentions.


3. Ujjayi

Ujjayi means "victorious" in Sankrit. This pranayama is often used in yoga to focus and breath deeper into a posture. This very ancient breathing technique has also been nicknamed "ocean breathing" because of the gentle sound the throat makes when exhaling, which resonates like the rolling waves of the ocean.

Unlike Sitali, this pranayama generates intense heat in the internal organs and this heat then radiates throughout the body. The heat thus created naturally purifies us in depth by causing the body to evacuate toxins through perspiration. Finally, for our female readers, this technique is also great to tighten the pelvis!

Method
- Sit comfortably, cross-legged or on a chair, with your back straight and your shoulders relaxed.
- Move your tongue back to the back of your mouth, to slightly close the glottis. It should constrict your throat to the point that your breathing makes a rushing noise, almost like snoring.
- Keeping your mouth closed, breathe deeply through your nose. The above-mentioned snoring/rolling wave noise should be heard when exhaling. Keep the same position while inhaling: the same noise should occur.
- As you go through a few breath cycles, try to stabilize inhalation and exhalation timings, as well as the energy you put into each movement of the breath.

!!Contraindications!!
If you are suffering from heart problems or high blood pressure, practice this pranayama without retentions. It is also best to avoid Ujjayi if you have any respiratory condition such as asthma or emphysema. Generally speaking, you shouldn't be feeling any discomfort, so it is best to stop practicing this pranayama if you feel dizzy or sense that your throat is tightening.

** DISCLAIMER ** Please always check with your doctor for advice if you are unsure if you can practice any of these breathing techniques. Please speak to your doctor before embarking on any new practice. We can take no responsibility for any injuries incurred when practicing these pranayamas.