{"id":508,"date":"2018-07-04T07:45:58","date_gmt":"2018-07-04T07:45:58","guid":{"rendered":"http:\/\/yogaandmel.com\/?p=508"},"modified":"2018-07-04T07:59:02","modified_gmt":"2018-07-04T07:59:02","slug":"breathing-techniques-try-at-home","status":"publish","type":"post","link":"https:\/\/yogaandmel.com\/index.php\/2018\/07\/04\/breathing-techniques-try-at-home\/","title":{"rendered":"Breathing Techniques to try at Home"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"508\" class=\"elementor elementor-508 elementor-bc-flex-widget\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1f8c756 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1f8c756\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-15e4e7b\" data-id=\"15e4e7b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ae23c6f elementor-widget elementor-widget-heading\" data-id=\"ae23c6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Breathing Techniques to Try at Home<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5229027 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5229027\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-44b68bc\" data-id=\"44b68bc\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-808c843\" data-id=\"808c843\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-44c8e3e elementor-widget elementor-widget-text-editor\" data-id=\"44c8e3e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4>Now that you are familiar with <a href=\"https:\/\/yogaandmel.com\/index.php\/2018\/06\/29\/breath-tool-for-being-present\/\">your breath\u00a0as a tool for being present<\/a>, here&#8217;s a few techniques to try out for yourself.<\/h4><blockquote><p><em>One of the\u00a0only things in life you can control, is your breath.\u00a0<\/em><\/p><\/blockquote><h3><strong>3\u00a0part breath<\/strong><\/h3><p><em>Dirga-pranayama<\/em>, or three part breath is a calming, nourishing breath namely so because you are actively breathing into 3 parts of your abdomen. \u00a0The first position is the lower belly, second position is the lower chest and the third position is above your collarbone or lower throat.<\/p><p>Try it!<\/p><ul><li>Come to a comfortably seated cross legged position, sit upright nice and tall find length in the spine.<\/li><li>Expel all the air from your lungs then breathing in through your nose, feel\u00a0the lower belly expand, keep breating into the chest and feel the breath all the way above the collarbone<\/li><li>Exhale slowly the opposite direction, lastly feeling your belly pull in towards your spine as you expel all the air out<\/li><\/ul><p>Keep the breath continuous in and out through the nose. \u00a0In the beginning you can use your hands on your belly and chest to feel the rise and the fall of your breath. \u00a0When you get a good feel of the breath you can relax your hands on your knees and close your eyes and ride the waves of the breath as it washes over your body.<\/p><h3>\u00a0<strong>Alternate nostril breathing<\/strong><\/h3><p><em>Nadi shodhana<\/em> or alternate nostril breath, \u00a0meant to harmonise the two hemispheres of the brain. \u00a0It is a gentle, relaxing breathing technique that you can instantly feel the difference in your body and state. \u00a0 Yogis believe it soothes the nervous system, calms the mind and balances the right and left sides of our brain. The arousal producing sympathetic system (right) and relaxation producing parasympathetic system (left).<\/p><p>Think of it like a balance between excitation and relaxation. \u00a0Great for balance and centering especially before a demanding or arduous task or duty OR if you need help to sleep at night.<\/p><p>Try it!<\/p><p>Again, sit in a comfortable position, spine upright with your left hand rested on your thigh. Use your right hand fold your pointer and middle finger (peace fingers) to your palm and leave the thumb, ring and pinky finger open. \u00a0Slightly tilt your head down and it will look like this:<\/p><ul><li class=\"comment-wrapper\">Close the left nostril and exhale completely through the right\u00a0nostril<\/li><li class=\"comment-wrapper\">Stay and inhale through the\u00a0right\u00a0nostril<\/li><li class=\"comment-wrapper\">Switch and close the right\u00a0nostril and\u00a0exhale completely through the left nostril<\/li><li class=\"comment-wrapper\">Stay and inhale through the left nostril<\/li><li class=\"comment-wrapper\">switch and close the left nostril and exhale completely through the right nostril<\/li><\/ul><div class=\"comment-wrapper\">Repeat for as many as up to 20 cycles.<\/div><div class=\"comment-wrapper\">\u00a0<\/div><h3 class=\"comment-wrapper\"><strong>Ujjayi Pranayama<\/strong><\/h3><p class=\"comment-wrapper\"><em>Ujjayi(pronounced oo-jai)\u00a0Pranayama<\/em>\u00a0or\u00a0Victorious Breath<em>\u00a0<\/em>or more commonly known as Ocean Sounding Breath or Darth Vader Breath,\u00a0is a slow, audible breath and essential\u00a0part of a yoga practice. \u00a0It helps keep you focused, calm and acts like your internal heater if you really enjoy a good sweat.<\/p><div class=\"comment-wrapper\"><p>Try it!<\/p><ul><li class=\"comment-wrapper\">Imagine that you are fogging up a mirror with your breath. Take a deep inhalation and on the exhalation make &#8216;haaaah&#8217; sound with your mouth open.<\/li><li class=\"comment-wrapper\">After a few breaths like this, close the lips and take long and deep inhalations and exhalations through the nose, but, keep a soft constriction in the back of the throat.<\/li><li class=\"comment-wrapper\">Lightly touch your tongue to the top of your mouth and concentrate the breath to travel up and down the throat \u00a0(&#8216;haaaaah&#8217; with your mouth closed)<\/li><\/ul><\/div><div class=\"comment-wrapper\">\u00a0It takes some practice, so be patient with yourself and don\u2019t overthink the process. \u00a0Eventually keep it going through the whole practice. \u00a0\u00a0Its meditative quality encourages flow and rhythm during physical practice while focusing the mind and keep awareness on the present moment.<\/div><div class=\"comment-wrapper\">\u00a0<\/div><div class=\"comment-wrapper\">\u00a0<\/div><h3 class=\"comment-wrapper\"><strong>The Long Exhale<\/strong><\/h3><p>This breath practice works towards your exhalations becoming twice as long as your inhalations, or a 1 to 2 breath.<\/p><p>It\u00a0is great when you need to calm down, relax or sleep. \u00a0You wouldn&#8217;t want to do this when you want to become more awake and alert. \u00a0It is great to relax the nervous system.<\/p><p>Try it!<\/p><ul><li>Come to a comfortable seated position or if you are newer to yoga and pranayama, lie\u00a0on your back. \u00a0Start to focus on the breath and feeling your abdomen expand on the inhalations and gently contract on the exhalations. \u00a0You can use your hands on your belly to feel this.<\/li><li>Begin to count the length of your inhalation and exhalation breath. \u00a0If the inhalation is longer than the exhalation, start to make them the same length over the next few breaths. \u00a0Keep relaxed in the shoulders, face and neck.<\/li><li>Once you have a hang of it, start to increase the length of your exhalation breath. \u00a0Eventually you will have a count of inhalation for e.g. 3 breaths, exhalation 6 breaths; or inhalation 4 breaths, exhalation 8 breaths.<\/li><\/ul><p>Try not to force the breath however, because if you push yourself beyond limit it will have the opposite effect and stress your nervous system.<\/p><blockquote><p>Begin by noticing where you already are with your breath. \u00a0Slow things down to speed up. \u00a0Create space for yourself.<\/p><\/blockquote><div class=\"content-list-component mt-paragraph text\">\u00a0<\/div><div class=\"content-list-component mt-paragraph text\">\u00a0<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-f8d4aa8\" data-id=\"f8d4aa8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-916b0f7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"916b0f7\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-b1c2075\" data-id=\"b1c2075\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7e3b000 elementor-widget elementor-widget-wp-widget-recent-posts\" data-id=\"7e3b000\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-recent-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n\t\t\n\t\t<h5>Recent Posts<\/h5><nav aria-label=\"Recent Posts\">\n\t\t<ul>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2026\/01\/14\/how-to-move-without-pain-after-injury-pregnancy-or-years-of-wear-and-tear\/\">How to Move Without Pain After Injury, Pregnancy, or Years of Wear and Tear<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/yogaandmel.com\/index.php\/2025\/08\/07\/the-secret-to-better-pregnancy-and-postpartum-recovery\/\">How Rib Mobility Supports Pregnancy &#038; 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One of the\u00a0only things in life you can control, is your breath.\u00a0 3\u00a0part breath Dirga-pranayama, or three part breath is a calming, nourishing breath namely so because [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":212,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[26,28,27],"class_list":["post-508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-breath","tag-breathing-techniques","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Breathing Techniques to try at Home - Yoga And Mel<\/title>\n<meta name=\"description\" content=\"Yoga and breathing techniques you can try at home. 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