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4 easy breathing techniques

There's a whole lot more to yoga than contorting your body into pretzel-like positions. Pranayama, or 'breath control', is an essential part of the practice. By learning how to manipulate your breath, you can clear out stale energy and allow new vitality to take its place

Below are four types of pranayama, each with its own form, function and benefit. Think of them as asana for your breath.

Note: While these exercises are accessible to the average yogi, nothing can replace the guidance of an experienced teacher. If you're interested in really learning pranayama, talk to your yoga teacher.

Sanskrit name: Samavritti
Translation: 'Equal breathing'
English name: Diaphragmatic breathing
What it does: Lets in more breath, flushes out stale air, triggers the relaxation response
How to do it: Lie on your back, hands resting below your navel. As you inhale, let the belly expand and your hands rise. As you exhale, let the air drain out, and feel your hands and belly fall back toward the floor. Aim to make the length of your inhale match the length of your exhale.
When to do it: Any time you feel stressed (even sitting or standing, once you get the hang of it)
Precautions: Forcing defeats the purpose. Let the belly rise and fall because you are allowing your body to soften.

Sanskrit name: Ujjayi
Translation: 'Victorious breath'
What it does: Regulates breathing and increases strength and endurance
How to do it: Know how you put your thumb over a hose to get a stronger stream of water? This breath works the same way. Inhale through your nose, then exhale through the mouth as you make a whisper sound. On your next breath, close your mouth on the exhale while still making a whisper sound. While audible, this breath should sound like waves in the distance. You should be able to hear it; your neighbour should not.
When to do it: During your yoga practice
Precautions: If your breathing gets jagged or harsh, revert to normal breathing.

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