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How To Exercise Breath Control or Pranayama

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Pranayama is a simple exercise that controls the involuntary continuous action of inhaling and exhaling by arresting and regulating the process of breathing. It has a great beneficial effect upon the physical self and mental health.
Difficulty: Easy
Time Required: 15-30 min

Here's How:

  1. Wake up early morning.
  2. Go out into the open air or make sure you are close to an open window.
  3. Sit upright with your legs folded, either on your bed or on the ground. Keep your hands relaxed on your lap.
  4. Take in a deep breath very slowly.
  5. As you intake air pull your belly inwards while heaving out your chest. Your stomach muscles must be taut.
  6. Hold the breath and count five.
  7. Then gradually exhale and relax your abdominal muscle.
  8. Wait for two seconds and then repeat the whole exercise.
  9. After you master this technique, you should also try breathing alternating between the left and right nostrils.
  10. Block the nostrils alternately using the thumb and the little finger of the right hand, while the remaining three fingers should rest gently between the eyebrows.
  11. First, breathe in deep through the right nostril and breathe out through the left. Very slowly. Make sure that your stomach muscles are flexed considerably.
  12. Then change the process - breathe in through the left and out through the right.
  13. Repeat the whole procedure for sometime.

Tips:

  1. Ensure that your position is relaxed and comfortable. If sitting with folded legs proves uncomfortable, you may perform standing. But do not walk about or fidget.
  2. Better concentration yields better results.
  3. Begin by practicing Pranayama for a couple of minutes each day and gradually increase until you are doing at least 10 minutes a day.

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