And The Almighty said, ‘Let there be breath,’ and lo, there was breath. But, the Environment Department, said he would have to wait until the air cleared.

Breathing exercises, besides treating some physical ailments, can reverse the myriad problems caused by chronic stress.

TECHNIQUE 1 – ABDOMINAL BREATHING

Lie in Shavasana (Dead man’s pose) and relax the whole body.Observe your normal breathing pattern, without controlling it in anyway. Let it be absolutely natural. Observe 5 out-breaths and 5 in-breaths. Place your right hand on the abdomen, just above the navel, and the left hand over the center of the chest. The right hand will move up with inhalation and down with exhalation. The left hand should not move with the breath. There should be no tension in the abdomen. Do not try to force the movement in anyway. Try not to expand the chest or move the shoulders. Feel the abdomen expanding & contracting. Continue breathing slowly and deeply 5 times. 1—2—3—4—5. This method of deep breathing is one of the simplest yet most effective stress management techniques.

TECHNIQUE 2 – ALTERNATE BREATHING

Hold the fingers of the right hand in front of the face. Rest the index and middle fingers gently on the eyebrow center. Both fingers should be relaxed. The thumb is above the right nostril and the ring finger is above the left. These two control the flow of breath to the nostrils. This control is brought about by alternatively pressing and blocking the flow of breath to the right and then the left nostril.

Technique A – Introductory Practice:

Sit in a comfortable posture, keeping your head and spine upright. Relax your whole body and close the eyes. Close the right nostril with the thumb and exhale all the air out through the left nostril. Then inhale and exhale 5 times, through the left nostril. 1—2—3—4—5. The rate of inhalation and exhalation should be normal. Be aware of each breath. After 5 breaths, release the pressure of the thumb on the right nostril, and press the left nostril with the ring finger, blocking the flow of air through that nostril. Exhale all the air out through the right nostril. Now, inhale and exhale 5 times through the right nostril, keeping the respiration rate normal. 1—2—3—4—5. Now, lower the hand and breathe 5 times through both the nostrils.1—2—3—4—5. This is one round. Practice 3 such rounds, making sure that there is no sound as the air passes through the nostrils.

Technique B — Internal & External retention of breath:

First exhale all the air out through the left nostril. Inhale through the left nostril for 2 seconds. Now close the left and the right nostril. Retain the breath for 4 seconds then exhale through the right nostril for 6 seconds. After this, inhale through the right nostril for 2 seconds. Now close both the nostrils and retain the breath for 4 seconds. In the end, exhale through the left nostril for 6 seconds. Repeat this for 5 times with each nostril.1—2—3—4—5. This is one round. Practice 3 such rounds.

Benefits: This technique ensures that the whole body is nourished by an extra supply of oxygen. By this technique, Carbon dioxide is efficiently expelled & the blood is cleansed of all toxins. Besides, this technique stimulates the brain centers to work at their optimum capacity. This induces tranquility, clarity of thought and better concentration, which calms and relaxes the mind and body. This technique also increases vitality, and lowers levels of stress and anxiety. It also leads to deep states of meditation.