Lowering stress through yoga breathing

BY MARIA GALLUCCI
The News

Wednesday, May 13, 2009

Breathe in. Breathe out. Sound easy enough?

In a bustling, crowded metropolis like Mexico City, it's often hard to relax, especially with recent headlines. Controlled breathing exercises can be some of the simplest ways to reduce high levels of stress and anxiety - and, best of all, they're quick, painless and free.

Javier Soto, a yoga instructor who teaches at the Centro Budista de la Ciudad de México in the city's Roma Norte neighborhood, explained that the way we breath directly affects tension in the muscles and nerves. Short, shallow breathing can make us compulsive and unable to focus; deep, elongated breaths can leave us calm, tranquil and more attentive.

Soto suggests seven variations of Pranayama, one of five yoga principles that is dedicated to breathing techniques. "Prana" in Sanskrit means a vital energy, while "ayama" means to suspend or restrain.

GETTING STARTED

Soto recommends practicing the exercises in the early morning or on an empty stomach; when the body is lighter, breathing is less restrained. The moment you feel light-headed or tension in the chest or muscles, stop the practice. Anyone with respiratory complications or high blood pressure should consult with a doctor or physician first.

To start, find a quiet place and sit on a flat pillow or the floor, whichever is most comfortable.

For the yoga novice, Soto suggests the "easy pose" position: cross the legs and let the knees fall lightly on the feet. Rest your hands on the knees or upper thigh with the palms facing up. With a straight spine, drop the shoulders down the back and lift the chest out toward the front of the room.

UJJAYI

Start by tucking the chin in lightly toward the chest. Inhale slowly and deeply through the nose, expanding your chest and lungs. Hold the air in the palette of the mouth.

To exhale, bring the air up from the stomach to the back of the throat, as if preparing to fog a mirror with your breath. Release the breath fully and contract the chest. The breath should be loud and strong. Repeat for one to three minutes.

SURYA BHEDANA

Before beginning, grab a tissue and use as needed. Hold the right hand in front and bend the index and middle fingers in toward the palm, tucking the pinky finger over the ring finger.

Bring the hand to the face and cover the left nostril with the pinky and ring fingers. Inhale deeply through the right nostril and hold the air inside for five seconds.

Cover the right nostril with the thumb and exhale slowly through the left nostril. Rest for five seconds without inhaling and reverse the cycle, inhaling through the left nostril. Continue alternating patterns for one to three minutes.

NADI SODHANA

Repeat the steps to Surya Bhedana, but without retaining the breath. Cover the left nostril and inhale deeply, then immediately cover the right nostril and exhale profoundly. Alternate sides for one to three minutes.

KAPALABHATI

The Kapalabhati exercise is a bit more challenging than the previous practices, and Soto recommends starting lightly and building up lung capacity over time.

Sitting straight with upturned palms on the knees, inhale slowly and exhale all the air from the lungs and stomach. Take a series of quick, sharp inhalations (without exhaling) and contract the diaphragm for as long as you feel capable of doing so. The breath should be loud and make a wheezing-like noise. Repeat for ten cycles, increasing the number of inhalations each time.

SITALI

Soto says yoga practitioners over time have used Sitali to find refreshment and relief in hot climates, perfect for the sweltering end to Mexico's dry season.

Double the tongue into a "u" shape and stick it out slightly past the lips. Inhale slowly and hold your breath for five seconds, then exhale slowly. The practice can also be done without air retention. Repeat the exercise for one to three minutes.

VILOMA

The following two practices require a stack of blankets and firm support for the head, such as a wooden block.

Fold the blankets length-wise and create a thick column to support the spine and open up the chest. Cross another stack to form a "T" and place the block in the top stack's center.

Lay down so that the blankets run along the spine and the head support guides the chin toward the chest. Either cross your legs or stick them straight out; relax the arms at your side.

To prepare, inhale through the nose and exhale slowly through the mouth, creating an "s"-like whistle through the shield of your teeth. Repeat around five times.

To start Viloma, inhale slightly through the nose and pause for five to ten seconds. Hold the air inside and do not exhale. Inhale slightly again, pausing and holding. Inhale slightly a third time, holding the air then exhaling slowly. Repeat for three cycles.

ANULOMA

Begin Anuloma the same as Viloma with an "s"-like exhalation.

Next, inhale fully and pause, holding your breath for five to ten seconds. Exhale slightly and pause, retaining the air. Exhale again and pause, then exhale your remaining air very slowly. Rest for ten seconds without inhaling.