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Deep Breathing for Energy and Relaxation

© Jennifer M. Witkowski

One of the core component parts of most any style of yoga concerns not only the outwardly physical postures (asanas), but also deep breathing exercises to concentrate on the internal physical person. Deep breathing exercises benefit the practitioner in myriad and wonderful ways. Physiologically, different breathing techniques can be used to either energize or relax the body. It decreases the heart rate, and sends plentiful supplies of oxygen to the muscles and organs of the body. Mentally, it increases focus and concentration, and, depending on the technique used, can heighten a feeling of energy, or leave the practitioner relaxed.

In most hatha yoga classes, the class both begins and ends with deep breathing exercises: at the beginning to increase oxygen flow to the muscles and aide in energy flow, and at the end for relaxation and meditation purposes. The following is an explanation of how to perform deep breathing for both energy and relaxation. These techniques can be practiced as part of a yoga routine, or can be done separately, throughout the day, to increase sluggish energy levels or to calm stressed nerves.

Deep Breathing for Energy

Begin by standing upright, emphasizing good posture by making sure your back is straight, but not rigid. Your shoulders should be relaxed, and feet a comfortable shoulder width apart. Abdominals should be lifted slightly to allow for full expansion of the chest, but not uncomfortably so. Palms should be at heart center in prayer position. If you are not doing the breathing exercises as part of a class, you can do them sitting at a desk, although it is preferable to stand, particularly when trying to increase energy. If this is not possible, try to sit up straight in your chair, shoulders relaxed, again emphasizing good posture.

Close your eyes, to help you concentrate solely on the physical act of breathing and to close out any external distractions. Take a deep breath inhale through the nose. Use a four second count when inhaling (count 1 one thousand, 2 one thousand...etc, if you must, until you catch on to the rhythm of the breathing.) Then, exhale out the nose for another four second count. Force the air out slightly if you must, so that your exhale is the same length as your inhale.

As you inhale, concentrate on feeling the chest and abdomen expand. Try to inhale as much oxygen as you can in the four second count, and exhale completely, again within the four second count. Once you have gotten the rhythm of breathing down, imagine yourself inhaling a pure ray of white light, of energy, as you inhale. Picture this energy filling your body, expanding from your chest to your fingertips, to your toes. As you exhale, imagine all the tiredness and sluggishness leaving your body (I usually picture this as a cloud of black dust or flies ala John Coffey in The Green Mile . Continue breathing in this fashion until you feel a sense of renewed energy infuse your body.

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