Bhastrika Pranayam: Bellows Breath
- Breathe in deeply through your nostrils. First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.
- Breath out quickly through your nostrils. Feel the collar bones dropping, chest deflating, and abdomen shrinking as the lungs collapse. This process of exhaling should be much faster than the process of inhaling — almost like a rapid deflation.
- Repeat the process. When correctly done, your chest will expand when you breathe in and deflate when you breathe out. Continue doing this for 5 minutes.
Anulom Vilom Pranayam: Alternate Nostril Breath
- Close your eyes. Focus your attention on your breathing.
- Close the right nostril with the right thumb. Simply press the thumb against your nostril to block it.
- Inhale slowly through the left nostril. Fill your lungs with air. First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.
- Remove your thumb from your right nostril. Keep your right hand by your nose and your lungs full of air.
- Use your ring and middle finger to close your left nostril. Most people find it easier to continue using the same hand to block either nostril, but you’re welcome to switch hands depending on which nostril you’re blocking. You can also switch if your arm gets tired.
- Exhale slowly and completely with the right nostril. Feel the collar bones dropping, chest deflating, and abdomen shrinking as the lungs collapse. When you’ve finished exhaling, keep your left nostril closed.
- Inhale through the right nostril. Fill your lungs.
- Close the right nostril and open the left.
- Breathe out slowly through the left nostril. This process is one round of Anulom Vilom Pranayam.
- Continue for 5 minutes.