Hey there,

Breath (or Pranayama) is the heart of yoga. It connects your body to your mind, keeping you present and in control. But, are you using it to its full potential?

Let’s dive into the power of breath and how mastering it can deepen your practice.

Yoga Deep Dive

Diaphragmatic Breathing: 

You can practice belly breathing for 5-10 minutes daily to enhance relaxation. Follow these steps to practice it:

• Lie on a flat surface with a pillow under your head and knees.

• Place one hand on your upper chest and the other on your stomach.

• Inhale slowly through your nose, letting your stomach rise while keeping your chest still.

• Exhale by tightening your abdominal muscles and letting your stomach fall, breathing out through pursed lips. Keep your chest still throughout.

Box Breathing:

• Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.

• Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.

• Step 3: Slowly exhale through your mouth for 4 seconds.

• Step 4: Repeat steps 1 to 3 until you feel re-centered.

Repeat the box breathing cycle 4 times in one setting and several times a day as needed to calm your nerves and relieve stress.

Bhramari (Humming Bee Breath):

This is an effective breathing technique for people suffering from hypertension as it calms down the agitated mind and even helps with migraines.

To practice this technique simply start humming during exhalation.

Practice of the Week
Warrior II (Virabhadrasana II)

Warrior II strengthens your legs, opens your hips, and stretches your shoulders. It's a powerful pose that challenges your endurance while encouraging mindfulness of breath.

How to Practice:

• Begin in a standing position, step one foot back, and bend your front knee to a 90-degree angle.

• Your back foot should be flat, your toes slightly turned in, and your arms extended parallel to the ground.

• Keep your gaze over your front hand, and as you inhale, feel your chest expand. Exhale, and sink deeper into the pose.

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Learn More

Yoga in Everyday Life
The 4-7-8 Breathing Technique

When stress creeps in, try the 4-7-8 breath to calm your nervous system.

Inhale for 4 seconds, hold for 7, and exhale for 8.

It’s a simple, effective way to reset and bring more peace into your day, whether you’re stuck in traffic or winding down before bed.

Ready to breathe your way to a calmer life? Start with a few minutes of daily Pranayama and see the transformative effects!

Thanks for breathing with us today! If you found these techniques helpful, don’t forget to forward them to your fellow yogis and drop by our Instagram for more inspiration and tutorials.

Best regards,
The Yoga Daily Team