Sun breathing, also known as Surya Bhedana or Right Nostril Breathing, is a powerful yogic technique that has been used for centuries to reduce stress and promote overall well-being. This ancient practice involves breathing exclusively through the right nostril, which is believed to stimulate the pingala nadi, a energy channel in the body that governs the sympathetic nervous system. By activating this energy channel, sun breathing can help to calm the mind, reduce anxiety and stress, and promote a sense of relaxation and balance.
Introduction to Sun Breathing Forms
There are several sun breathing forms that can be practiced to reduce stress and promote relaxation. These forms involve different techniques, such as alternate nostril breathing, bellows breath, and box breathing, which can help to calm the mind and balance the body’s energy. In this article, we will explore 11 sun breathing forms that can be used to reduce stress and promote overall well-being.
1. Alternate Nostril Breathing
Alternate nostril breathing is a simple yet powerful sun breathing form that involves breathing in through one nostril and out through the other. This technique can help to balance the body’s energy and calm the mind, reducing stress and anxiety. To practice alternate nostril breathing, sit comfortably with your back straight, place your right hand in front of your face, and close your left nostril with your ring finger. Inhale slowly through your right nostril, then close it with your thumb and exhale through your left nostril. Repeat this process several times, alternating nostrils with each breath.
2. Bellows Breath
Bellows breath, also known as Bhastrika Pranayama, is a dynamic sun breathing form that involves rapid, forceful breathing in and out through the nose. This technique can help to stimulate the pingala nadi and reduce stress and anxiety. To practice bellows breath, sit comfortably with your back straight and take a few deep breaths to calm your mind. Then, inhale and exhale rapidly through your nose, using your diaphragm to pump air in and out of your lungs. Repeat this process several times, taking breaks to rest and breathe normally.
3. Box Breathing
Box breathing, also known as Square Breathing, is a simple sun breathing form that involves breathing in and out through the nose in a square or box-like pattern. This technique can help to calm the mind and reduce stress and anxiety. To practice box breathing, sit comfortably with your back straight and inhale for a count of 4, filling your lungs completely. Hold your breath for a count of 4, then exhale for a count of 4, emptying your lungs completely. Hold your breath again for a count of 4, then repeat the process several times.
4. 4-7-8 Breathing
4-7-8 breathing, also known as the Relaxation Breath, is a sun breathing form that involves breathing in and out through the nose in a specific pattern. This technique can help to calm the mind and reduce stress and anxiety. To practice 4-7-8 breathing, sit comfortably with your back straight and inhale through your nose for a count of 4, filling your lungs completely. Hold your breath for a count of 7, then exhale through your mouth for a count of 8, emptying your lungs completely. Repeat this process several times, taking breaks to rest and breathe normally.
5. Kapalabhati Breathing
Kapalabhati breathing, also known as Breath of Fire, is a dynamic sun breathing form that involves rapid, forceful breathing in and out through the nose. This technique can help to stimulate the pingala nadi and reduce stress and anxiety. To practice kapalabhati breathing, sit comfortably with your back straight and take a few deep breaths to calm your mind. Then, inhale and exhale rapidly through your nose, using your diaphragm to pump air in and out of your lungs. Repeat this process several times, taking breaks to rest and breathe normally.
6. Sitali Breathing
Sitali breathing, also known as Cooling Breath, is a sun breathing form that involves breathing in through the mouth and out through the nose. This technique can help to calm the mind and reduce stress and anxiety. To practice sitali breathing, sit comfortably with your back straight and roll your tongue into a tube, placing the tip of your tongue behind your upper teeth. Inhale slowly through your tongue, filling your lungs completely, then exhale through your nose, emptying your lungs completely. Repeat this process several times, taking breaks to rest and breathe normally.
7. Sitkari Breathing
Sitkari breathing, also known as Hissing Breath, is a sun breathing form that involves breathing in through the teeth and out through the nose. This technique can help to calm the mind and reduce stress and anxiety. To practice sitkari breathing, sit comfortably with your back straight and place the tip of your tongue behind your upper teeth. Inhale slowly through your teeth, filling your lungs completely, then exhale through your nose, emptying your lungs completely. Repeat this process several times, taking breaks to rest and breathe normally.
8. Bhramari Breathing
Bhramari breathing, also known as Bee Breath, is a sun breathing form that involves making a humming sound while breathing in and out through the nose. This technique can help to calm the mind and reduce stress and anxiety. To practice bhramari breathing, sit comfortably with your back straight and close your eyes. Inhale slowly through your nose, making a humming sound like a bee, then exhale slowly through your nose, making the same humming sound. Repeat this process several times, taking breaks to rest and breathe normally.
9. Ujjayi Breathing
Ujjayi breathing, also known as Ocean Breath, is a sun breathing form that involves breathing in and out through the nose with a soft hissing sound. This technique can help to calm the mind and reduce stress and anxiety. To practice ujjayi breathing, sit comfortably with your back straight and place the tip of your tongue behind your upper teeth. Inhale slowly through your nose, making a soft hissing sound, then exhale slowly through your nose, making the same hissing sound. Repeat this process several times, taking breaks to rest and breathe normally.
10. Visama Vritti Breathing
Visama vritti breathing, also known as Uneven Breathing, is a sun breathing form that involves breathing in and out through the nose in an uneven pattern. This technique can help to calm the mind and reduce stress and anxiety. To practice visama vritti breathing, sit comfortably with your back straight and inhale for a count of 4, filling your lungs completely. Hold your breath for a count of 2, then exhale for a count of 6, emptying your lungs completely. Hold your breath again for a count of 2, then repeat the process several times.
11. Anuloma Viloma Breathing
Anuloma viloma breathing, also known as Wave Breathing, is a sun breathing form that involves breathing in and out through the nose in a wave-like pattern. This technique can help to calm the mind and reduce stress and anxiety. To practice anuloma viloma breathing, sit comfortably with your back straight and inhale for a count of 4, filling your lungs completely. Hold your breath for a count of 2, then exhale for a count of 4, emptying your lungs completely. Hold your breath again for a count of 2, then repeat the process several times, taking breaks to rest and breathe normally.
| Breathing Form | Benefits |
|---|---|
| Alternate Nostril Breathing | Reduces stress and anxiety, balances body’s energy |
| Bellows Breath | Stimulates pingala nadi, reduces stress and anxiety |
| Box Breathing | Calm’s the mind, reduces stress and anxiety |
| 4-7-8 Breathing | Calms the mind, reduces stress and anxiety |
| Kapalabhati Breathing | Stimulates pingala nadi, reduces stress and anxiety |
| Sitali Breathing | Cools the body, calms the mind, reduces stress and anxiety |
| Sitkari Breathing | Cools the body, calms the mind, reduces stress and anxiety |
| Bhramari Breathing | Calms the mind, reduces stress and anxiety |
| Ujjayi Breathing | Calms the mind, reduces stress and anxiety |
| Visama Vritti Breathing | Calms the mind, reduces stress and anxiety |
| Anul |
