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Bee’s Breath (Bhramari Pranayama):
- Sit comfortably and close your eyes.
- Place your index fingers on your ear cartilage, partially covering your ears.
- Take a deep breath in, and as you exhale, make a humming sound like a bee.
- Feel the vibrations in your head and notice the soothing effect on your mind.
- Repeat several times, focusing on the sound and sensation.
Yoga Breathing : Lengthened Exhalation
- Sit or lie down comfortably.
- Inhale deeply through your nose, and as you exhale, extend the length of your breath, making it longer than your inhale.
- Gradually increase the duration of your exhalation without straining.
- This technique activates the relaxation response in your body and promotes a sense of calm.
Yoga Breathing : Box Breathing
- Sit in a comfortable position and imagine a box shape.
- Inhale deeply as you count to four, filling your lungs with air.
- Hold your breath for a count of four.
- Exhale slowly for a count of four, emptying your lungs completely.
- Hold your breath for another count of four before beginning the next inhalation.
- Repeat this cycle for several rounds, focusing on the rhythmic pattern.
Guided Visualization Yoga Breathing :
- Sit comfortably and close your eyes.
- Take a few deep breaths to relax.
- As you inhale, imagine breathing in positive energy, peace, and relaxation.
- As you exhale, visualize releasing any tension, stress, or negative thoughts.
- Continue this pattern, allowing the imagery to enhance your breathing experience and cultivate a sense of mindfulness.
Conclusion :
Incorporating yoga breathing techniques into your daily routine can significantly benefit seniors by promoting relaxation, reducing stress, improving lung capacity, and fostering mindfulness. Experiment with these ten techniques, find the ones that resonate with you, and make them a part of your well-being practices. Remember, always listen to your body and consult with a healthcare professional before starting any new exercise or breathing routine.
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