In yoga, breathing techniques are referred to as pranayama (Sanskrit: prana = breath, life energy; ayama = regulate, expand).
A variety of effects can be achieved through targeted changes in breathing:
- Calm down by lengthening the exhalation
- Concentrate by counting the duration of the four breathing phases (on, hold, off, hold)
- Balancing by alternating nasal breathing (one nostril is closed alternately)
- Activate through accelerated breathing (gentle form of hyperventilation)
Breathing is available for practicing at any time and breathing exercises can (usually) be carried out inconspicuously. There are many possible applications for self-regulation.
In a study with 36 participants, the four different breathing techniques were each taught within two weeks and then practiced independently.
Participants report differential effects of the breathing techniques on their well-being (Epe et al., 2021). The training used was published in a book (Ott & Epe, 2018).
