3 Yogic Breathing Techniques for Stress Relief

The reality is - we've learned to live with stress. But dealing with anxiety for extended periods can take a toll on our physical, mental, and emotional health.

Yoga has solutions, one of them being yogic breathing techniques or pranayama.

B. K. S. Iyengar, one of the greatest yoga teachers in the world, has mentioned the importance of pranayama, "The yogi's life is not measured by the number of his days, but by the number of his breaths."

The breathing techniques for stress relief shared in this article come from the Hatha Yoga Pradipika, which was written by Swami Swatmarama and is one of the most influential texts on classical yoga.\

Here are our favorite 3 yoga exercises for stress-relief:

1. Sitkari Pranayama

The Hatha Yoga Pradipika describes Sitkari pranayama as a yogic breathing technique that has a cooling effect. It is particularly helpful in periods of stress and anger when the body and mind are 'hot'.

Not just that, Sitkari is a great breathing exercise for when the weather is hot or you are experiencing hot flashes. Sitkari is known to soothe and ease. It also balances the endocrine system and builds vitality.

Since Sitkari is a cooling breathing technique, it reduces body temperature. It is suggested to avoid this practice in cold weather.

How to practice Sitkari Pranayama 

- Sit in a comfortable position, either cross-legged or on a chair with your back straight. Close your eyes and start focusing on your breath. 

- Join your upper and lower teeth and part your lips so your teeth are exposed to the air. 

- Breathe in through the gaps in your teeth while keeping your focus on the hissing sound that this creates. 

- For exhalation, close your mouth and breathe out through the nose. 

- Start with a few rounds. With time, you can repeat up to 20 rounds. 

 2. Bhramari Pranayama

The name translates to the 'Goddess of Bees'. This breathing technique is true to its name – it involves making the humming sound of a honeybee. 

This pranayama has immense benefits. It reduces stress, is calming for the mind, relieves anxiety and symptoms of depression, and is known to be therapeutic for those with thyroid issues.

How to practice Bhramari Pranayama 

- Sit in a comfortable position, either cross-legged or on a chair with your back straight. Close your eyes and start focusing on your breath. 

- Once you're settled, take a deep breath in. While you exhale, make a humming/buzzing sound in your throat. 

- Make sure the mouth is closed, facial muscles relaxed, and teeth slightly parted. 

- You can repeat this cycle up to 6 rounds, with the intent of making your exhalation longer and prolonging the humming sound for as long as it feels comfortable. 

- Notice how you feel. 

3. Ujjayi Pranayama

Ujjayi is the heart of yogic breathing. It translates as 'the victorious breath'. Yogic texts say that Ujjayi as a practice can liberate one from any bondage.  

The primary benefit of Ujjayi is immediate relief from stress. Other ways it can help are by regulating appetite, balancing the thyroid gland, and improving the quality of voice. 

How to practice Ujjayi Pranayama 

- Sit in a comfortable position, either cross-legged or on a chair with your back straight. Close your eyes and start focusing on your breath. 

- Once you feel settled, gently constrict the throat while keeping the mouth closed,

- Begin with a short exhalation. Then inhale slowly and evenly. Constrict your throat to create a soft sound with every inhale and exhale. 

- Now, allow the exhalation and the inhalation to happen through this constriction.

- Keep the breath continuous between inhalations and exhalations. Breathe from your belly. 

- Start slow with 5 rounds and increase gradually. 

Conclusion 

Breathing techniques in yoga can help us with anxiety and stress but, more importantly, enable us to become our best selves in every possible way.

Start your journey now by discovering yoga in 30 days and enjoy the many blessings of becoming a yogi.