Breathwork is essential in the practice of yoga. In yogic beliefs, it is thought that you can control your inner force, also known as prana, through a pranayama practice. In yoga, prana also represents the physical forces of light, heat, magnetism, and energy. These meanings center on the ability that a pranayama practice has to develop breath control and improve mental well-being.

Practicing pranayama gives you a chance to find meaningful mind-body connection. Your breath can often help energize or calm your physical systems. Teaching your mind and body to work together to find the necessary breath can benefit you mentally and physically.

A pranayama practice usually includes three parts; Puraka, or inhalation; Kumbhaka, or retention; Rechaka, or exhalation. These three pieces can be used in a variety of ways to create different breathing exercises to produce a diversity of results. Some breathing exercises calm the mind and relieve anxiety while others create energy and warmth.

Finding a breathwork practice that works for you can assist you in your yoga practice by creating more connection and calm. Try the following breath exercises and notice what happens in your mind, body, and spirit.

Bellows Breath (for energy):

1. Sit with your spine straight – Maintain good posture, either on the floor or in a chair.
2. Inhale through your nose – Expand your diaphragm and take a deep breath in.
3. Exhale through your nose – Push the air out rapidly while keeping your mouth closed.
4. Maintain a rhythmic pace – Continue breathing in and out at the same speed, around 2-3 cycles per second.
5. Cycle length – Try starting with 10 cycles of breathing, not passing 15 seconds.
6. Rest between cycles – Take a few normal breaths before starting the next round.

Alternate Nostril Breathing (for focus):

1. To start, exhale through your mouth, making a “whooshing” sound.
2. Bring your right hand up to your nose, with your index finger hovering over your left nostril and your thumb hovering over your right nostril.
3. Use your thumb to block your right nostril. Inhale through your left nostril.
4. Use your index finger to block your left nostril. At this point, both nostrils should be held closed.
5. With both nostrils blocked, hold your breath for a beat or two.
6. Release your thumb to unblock your right nostril and exhale.
7. Take a pause at the bottom of your exhale. Then, keeping your left nostril closed, inhale through your right nostril.
8. Use your thumb to block off your right nostril. With both nostrils held closed, hold your breath again for a beat or two.
9. Release your index finger to unblock your left nostril and exhale.

Box Breathing (for calm):

1. Gently close your lips
2. Inhale through your nose deeply and then exhale through your nose
3. Inhale again this time for a slow count of four
4. Hold your breath at the top of your inhale for a count of four
5. Exhale for a count of four
6. Hold at the bottom of the exhale for four
7. Repeat as many times as wanted.