YOGA BREATHING TECHNIQUES: CALM & ENERGY FOR EVERYDAY LIFE
2025, a start to a year marked by tensions and challenges, but also an opportunity to refocus.
Discover 5 simple and effective yoga breathing techniques called pranayama, to relieve stress, improve concentration and revitalize your daily energy. An invitation to regain control of your breath and cultivate your inner well-being.
Written by Valentine - January 2025
Reducible content
Reading time
Approx. 10 minutes
WHAT YOU'RE ABOUT TO DISCOVER
- Why the breath is a powerful tool in yoga, and how it acts as a bridge between body and mind.
- Square breathing (Sama Vritti): a method for balancing the mind and calming the emotions.
- 4-7-8 breathing: a simple technique to reduce anxiety and improve sleep.
- Alternating breathing (Nadi Shodana): a traditional practice for harmonizing your energies and clarifying your mind.
- Bee breathing (Bhramari): how to release tension through the soothing power of sound.
- Breathing called the breath of fire (Kapalabhati): a dynamic technique to purify the body and energize your vital energy.
- Concrete examples of how to integrate these practices into your daily life, and their benefits for your physical and mental well-being.
- "Let's take a look!
BREATH, THE KEY TO WELL-BEING: WHY MASTER YOUR BREATHING?
Presentation:
Often unconscious, breathing is a powerful bridge between body and mind. It reflects our emotional state and, in turn, directly influences our mental and physical balance. By mastering your breath, you can calm your mind, reduce stress and improve your overall energy.
Positive impact of yoga:
Pranayama allows you to control your breathing to regulate nervous system activity. Elongated or rhythmic breathing techniques activate the parasympathetic system, reducing stress levels and promoting a state of deep relaxation.
Concrete examples:
- In California: Square breathing workshops are offered in fire-affected areas to help people deal with post-traumatic anxiety.
- In France: Wellness centers offer pranayama classes to learn how to calm the stress of mental overload.
- In Japan: Companies are integrating guided breathing exercises into their wellness programs to counter employee burnout.
Summary :
Breath, much more than an automatism, is an essential key to transforming stress into serenity and strengthening your resilience.
SQUARE BREATHING: REGAINING BALANCE IN 4 BEATS
Presentation:
Sama Vritti Pranayama, or "square breathing", is a breathing technique that harmonizes the four phases of the breath: inhalation, retention on full lungs, exhalation and retention on empty lungs. Each phase lasts an equal amount of time, creating a regular, soothing rhythm, ideal for calming the mind and balancing the emotions. Accessible to all, this practice is a simple yet powerful tool for regaining serenity and concentration.
Positive impact :
Square breathing is known for :
- Reduce stress and calm intrusive thoughts.
- Improve concentration by focusing attention on a rhythmic breathing pattern.
- Stabilize strong emotions and ease internal tensions.
- Prepare body and mind for deep, restorative sleep.
How to practice square breathing :
- Sit or lie down in a comfortable posture, with your back straight and your shoulders relaxed.
- Inhale slowly through the nose for 4 beats.
- Hold your breath, lungs full, for 4 beats.
- Exhale gently through the nose on 4 beats.
- Keep your lungs empty for 4 beats before starting the cycle again.
- Practice for 1 to 5 minutes, depending on your needs and comfort.
Concrete examples of use :
- Before a stressful event, such as an important meeting or exam, to calm your mind and approach the situation with serenity.
- Before bed, to slow your breathing and calm mental agitation.
- In the middle of the day, to refocus during a break and boost your mental energy.
- With children, as a simple, fun exercise to help them regain their composure.
Summary :
Sama Vritti Pranayama is a universal technique offering a perfect balance between simplicity and effectiveness. By regulating the breath, this practice creates inner harmony, reduces tension and promotes lasting well-being.
4-7-8 BREATHING: A TOOL FOR CALMING ANXIETY AND GETTING A BETTER NIGHT'S SLEEP
Presentation:
4-7-8 breathing, popularized by Dr. Andrew Weil, is a simple relaxation technique that acts directly on the nervous system. Using a specific breathing pattern - inhaling on 4 beats, holding on 7 beats, and exhaling on 8 beats - this method promotes deep calming, ideal for reducing anxiety and preparing the body for restful sleep.
Positive impact :
Breathing 4-7-8 helps :
- Activates the parasympathetic system, reducing stress and intrusive thoughts.
- Slows the heart rate, promoting an immediate feeling of calm.
- Prepare body and mind for deep, restorative sleep.
- Soothe strong emotions such as anger or agitation.
How to practice breathing 4-7-8 :
- Sit or lie down comfortably, with your back straight and shoulders relaxed.
- Inhale slowly through your nose on 4 counts, filling your lungs.
- Hold your breath for 7 beats, remaining relaxed and motionless.
- Exhale gently through the mouth on 8 beats, with a slight whistle or controlled breath.
- Repeat the cycle 4 to 8 times, depending on your comfort and needs.
Concrete examples of use :
- Before bedtime, to calm mental agitation and prepare the body for deep sleep.
- During an anxiety attack, to slow your heart rate and regain control of your emotions.
- After a stressful situation, such as an argument or work overload, to release tension and regain your composure.
- During a break at work, to reduce mental pressure and refocus.
Why does it work?
This technique uses a prolonged exhalation that promotes the elimination of carbon dioxide, slows breathing and creates a state of relaxation. By synchronizing the breath with this specific pattern, the brain receives a signal of safety, reducing activity in the amygdala, the area responsible for stress responses.
Summary :
4-7-8 breathing is a gentle, fast and effective method for calming body and mind. Whether you're looking to manage anxiety, improve your sleep or simply refocus, this practice is easy to integrate into your daily routine and brings immediate benefits.
ALTERNATE BREATHING: NADI SHODHANA TO BALANCE ENERGIES
Presentation:
- Nadi Shodhana, or alternate breathing, is a pranayama technique that balances energy flows by alternating breathing between the two nostrils.
- In Sanskrit, "Nadi " means "energy channel" and "Shodhana " means "purification".
- It is known to harmonize energies, calm the mind and improve concentration.
- Traditionally practiced before meditation, this method helps to calm scattered thoughts and reduce stress.
Positive impact :
- Harmonizes the body's active (masculine) and receptive (feminine) energies.
- Soothes mental tension, reducing intrusive thoughts and stress.
- Promotes better concentration and mental clarity.
- Purifies the respiratory tract and strengthens the circulation of vital energy.
How to practice :
- Sit comfortably in a meditative posture with your back straight and shoulders relaxed.
- Place your left hand on your knee in Jnana Mudra and use your right hand to alternate breathing.
- Block the right nostril with your thumb and inhale slowly through the left nostril.
- Block left nostril with ring finger, unblock right nostril and exhale gently.
- Alternate between the two nostrils to create a balanced, rhythmic flow.
- Practice for 5 to 10 minutes for optimum effects.
Concrete examples of use :
- Before meditation, to prepare the mind and enter a state of deep calm.
- In the morning, to balance your energies and start the day with clarity.
- After a long period of concentration or work, to relieve mental stress.
- During a period of emotional turmoil, to regain inner balance and a feeling of serenity.
Summary :
Nadi Shodhana, or alternate breathing, is an essential practice for restoring energy and mental balance. It calms the mind, purifies the body and improves concentration, making it an essential tool for cultivating serenity in everyday life.
BEE BREATHING: RELIEVING STRESS THROUGH SOUND
Presentation:
Bhramari Pranayama, or "bee breathing", takes its name from the characteristic buzzing sound produced during exhalation, similar to the sound of a bee. This pranayama technique is particularly soothing for the nervous system, as it uses sound vibrations to calm the mind, release tension and improve concentration.
Bhramari Pranayama is ideal for reducing stress, calming strong emotions and refocusing after a hectic day. It is accessible to everyone, from children to adults, and can be practised at any time to regain a state of inner calm.
Positive impact :
- Instantly calms the mind, reducing intrusive thoughts and anxiety.
- Relieves physical tension, particularly in the jaw, face and neck.
- Improves concentration and mental clarity thanks to soothing vibrations.
- Stimulates the vagus nerve, promoting deep relaxation and emotional regulation.
How to practice :
- Sit comfortably in a meditative posture with your back straight and shoulders relaxed.
- Place your fingers on the cartilages of the ears (as if lightly closing the ear canals) or in mudra, as you feel most comfortable.
- Inhale deeply through your nose.
- As you exhale, with your mouth closed, make a soft, continuous hum (the "mmmm" sound).
- Concentrate on the vibrations in your head, chest and throat.
- Repeat the cycle 5 to 10 times, adjusting the duration as required.
Concrete examples of use :
- After a stressful day, to soothe the mind and release accumulated tension.
- Before meditation, to calm the mind and create a state of deep concentration.
- With children, to help them channel their energy and relax before bedtime.
- During a break, to reduce anxiety and regain a feeling of immediate calm.
Why does it work?
- The sound vibrations produced by Bhramari Pranayama stimulate the vagus nerve, activating the parasympathetic nervous system, responsible for the state of relaxation and recovery.
- These vibrations also calm the areas of the brain associated with fear and stress, bringing an immediate sense of peace.
Summary :
Bee Breathing, or Bhramari Pranayama, is a simple, accessible and incredibly effective technique for calming the mind, releasing tension and cultivating inner serenity. It's perfect for anyone seeking to calm the mind and regain emotional balance on a daily basis.
BREATHING NAMED THE BREATH OF FIRE: BOOSTING YOUR VITAL ENERGY WITH KAPALABHATI
Presentation:
Kapalabhati, or "breath of fire", is a dynamic pranayama technique that combines forced, active exhalations with passive, natural inhalations. In Sanskrit, "Kapala" means "skull" and "Bhati " means "radiance" or "light", as this practice is reputed to clear the mind and boost vital energy.
Traditionally, Kapalabhati is considered a kriya (purification practice) rather than a breathing exercise. It is used to purify the respiratory system, stimulate digestion and revive the body's energy. It is a powerful method for awakening vitality and purifying the mind.
Positive impact :
- Purifies the respiratory tract by eliminating toxins from the lungs and sinuses.
- Energizes body and mind, helping to overcome fatigue and regain energy.
- Improves mental clarity and concentration through increased oxygenation.
- Stimulates the digestive system and activates metabolism.
- Relieves emotional and physical tension, leaving you feeling light and vital.
How to practice Kapalabhati :
- Sit in a comfortable posture (Sukhasana, Padmasana or Vajrasana) with your back straight and shoulders relaxed.
- Inhale deeply through your nose to fill your lungs.
- Exhale rapidly through the nose, contracting the abdominal muscles. Exhaling is active and dynamic, while inhaling is passive.
- Maintain a constant rhythm, with about one exhalation per second.
- Perform a series of 20 to 30 cycles, then take a break and breathe normally before starting again.
Concrete examples of use :
- In the morning, to wake up your energy and prepare your body and mind for the day.
- Before a yoga or meditation session, to purify your mind and oxygenate your body.
- In case of mental or physical fatigue, to revitalize your energy and improve your concentration.
- After a light meal, to stimulate digestion and boost your metabolism.
Why does it work?
- Repeated contractions of the diaphragm massage the internal organs, stimulating the digestive system and improving metabolism.
- The increased oxygen supply revitalizes the body's cells and clears the mind.
- This practice also acts as an energetic cleanser, removing blockages and promoting a free flow of prana (vital energy).
Summary :
Kapalabhati, or fire breathing, is an essential technique for purifying the body, energizing the mind and clarifying the spirit. Perfect for revitalizing your energy and cultivating overall well-being, Kapalabhati can be easily integrated into your daily routine, offering immediate and lasting benefits.
EXPLORE THE POWER OF YOUR BREATH TODAY
Ready to discover the power of your breath?
Try one of these breathing techniques today!
Breath is more than just a biological mechanism. It is a guide, an inner compass capable of transforming our mental, emotional and physical state. Every yoga breathing technique, whether gentle like Bhramari Pranayama (the bee breath) or dynamic like Kapalabhati (the fire breath), acts as a key to a better version of ourselves.
By mastering your breath, you take control of your emotions, calm your mind and release the vital energy within you. These age-old practices are particularly relevant in the modern context, where stress, anxiety and mental overload dominate our daily lives. Whether you're looking to calm a hectic day, harmonize your thoughts or regain your vitality, breath yoga offers solutions tailored to your needs.
Adopting a pranayama routine, even for just a few minutes a day, can not only transform your immediate well-being but also anchor you in a lasting practice to face life's challenges. The breath, universal and accessible to all, is your primary tool for transformation. So take a deep breath and let it guide you towards greater calm, clarity and energy.
Thanks for this timely post!
HEALTHY MIND, HEALTHY LIFE
Valentine's bio
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VALENTINE
1994, Reunion Island, Mauritius, a Life of the Indian Ocean and Yoga
Since childhood, this intrepid traveler has crisscrossed the globe, leaving her footprints on beaches the world over.Passionate about surfing, scuba diving and sailing, she has made the ocean her playground and source of inspiration.
The freedom of the waves, the serenity of the ocean depths and the wind in his sails have punctuated his journey, always guided by a quest for connection with nature.
Through her explorations, yoga has become more than a practice for her - it's a way of life.
Between morning surf sessions and meditative sunsets, she has found in yoga a perfect balance of strength, fluidity and self-awareness.
Today, she combines her passion for water sports with teaching yoga and is part of the Yogaterrae team, here in France, in the South-West and often remotely :)
This adventuress is a true source of inspiration for anyone who aspires to live in harmony with their body and nature.
Through her stories of incredible experiences, she invites everyone to open up to a world where every wave, every breath and every posture is a celebration of life.
