{"id":2186,"date":"2017-10-10T20:26:08","date_gmt":"2017-10-10T20:26:08","guid":{"rendered":"https:\/\/www.meditationmag.com\/blog\/pranayama-meditations\/"},"modified":"2017-10-10T20:26:08","modified_gmt":"2017-10-10T20:26:08","slug":"pranayama-meditations","status":"publish","type":"post","link":"https:\/\/www.meditationmag.com\/blog\/pranayama-meditations\/","title":{"rendered":"3 Pranayama Meditations You Can Practice At Home"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">While the word \u201cyoga\u201d refers to a vast range of things (from moral-ethical codes to discipline of the body and mind) its practical emphasis always lies in the breath.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yogic meditation is often called <\/span><i><span style=\"font-weight: 400;\">pranayama<\/span><\/i><span style=\"font-weight: 400;\"> &#8212; loosely translated as \u201cbreath control.\u201d While <a href=\"https:\/\/www.meditationmag.com\/how-to-meditate\/breathing-meditation-buddhas-original-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Buddhist meditations<\/a> tend to focus on passively observing the breath, yogic meditations, like pranayama, focus on actively controlling it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are three pranayama meditation techniques that you can practice at home:<\/span><\/p>\n<h2><b>#1 &#8211; Restful Sleep and Calm with the Anuloma-Viloma Technique<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The anuloma-viloma technique <\/span><span style=\"font-weight: 400;\">(also known as &#8220;alternate nostril breathing&#8221;) <\/span><span style=\"font-weight: 400;\">is especially helpful when you are exhausted, stressed, or anxious. The slow, calming rhythm of anuloma-viloma brings natural rest to the mind, and releases tension from the stressed out parts of the body.<\/span><\/p>\n<p><b>How To Do the Anuloma-Viloma Technique: <\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You can perform this technique either seated comfortably or lying down.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by emptying out your lungs of air.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place a thumb on the left nostril and inhale for four seconds through the the right nostril. Make sure to inhale into your belly (not into your chest).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold \u201cfull\u201d for eight seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Before you exhale, switch your thumb to block the right nostril instead of the left. Exhale fully through the left nostril. The exhale should take four seconds as well.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold \u201cempty\u201d for four seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale through the left nostril (four seconds), and switch your thumb before you exhale through the right nostril (four seconds).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">This &#8212; inhale-right, exhale-left, inhale-left, exhale-right &#8212; constitutes one complete cycle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use a four-count when you are starting out (inhale for four seconds, hold \u201cfull\u201d for eight seconds, exhale for four seconds, hold \u201cempty\u201d for four seconds).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Perform ten cycles, to feel the pranayama breathing benefits coming over your body.<\/span><\/li>\n<\/ul>\n<h2><b>#2 &#8211; Internal Cleansing with Kapalbhatti Pranayama<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cSkull-shining\u201d or Kapalbhatti pranayama can help clear up the nasal and aural passages, and other blockages of channels with mucus. The benefits are numerous: relief from congestion, better breathing, reduced bloating, improved lung capacity, and invigoration with building of heat in the body. The Kapalbhatti<\/span> <span style=\"font-weight: 400;\">method is simple and can be easily incorporated into the schedule of yoga breathing exercises for beginners. <\/span><\/p>\n<p><b>How To Do Kapalbhatti Pranayama: <\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by exhaling from the bottom of your belly while seated on a straight-backed seat in an upright posture.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push all the air out of your body by by pulling your navel toward your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now (while keeping the navel pulled toward the spine), take a big inhale with both nostrils, followed by a sharp exhalation. Follow this with a soft inhalation.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Maintain a habit of 30 counts of inhale-exhale every day, with gaps for deep breathing in between.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Feel free to begin with 15 counts of inhalation and exhalation per day, working your way up to 30 counts gradually.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The benefits of the Kapalbhatti technique can be experienced most acutely when you are feeling congested or bloated. But remember not to try this with a full stomach. <\/span><\/p>\n<h2><b>#3 &#8211; Calming the Mind with Full Expansion of the Lungs: Ujjayi Pranayama<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Ujjayi pranayama is a vigorous breath pattern. Literally translated, Ujjayi pranayama means \u201cvictory breathing\u201d or \u201cbreath of victory.\u201d It is also sometimes called \u201cocean-breath\u201d because of the ocean-like sounds that it creates. Through Ujjayi pranayama, we encourage complete expansion of the lungs, and thus facilitate relaxation and calmness in the mind.<\/span><\/p>\n<p><b>How To Do the Ujjayi Pranayama Technique: <\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit comfortably with an erect spine and begin drawing in fresh gusts of breath through both nostrils, inhaling to the entire capacity of your lungs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Follow this by holding onto the breath for a few seconds longer, constricting this gulp of air at the back of your throat as though you are about to whisper a secret. Now exhale thoroughly through both nostrils.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The exhalation must come out in a forceful gust and as you do this you must feel the air rush on the roof of your mouth. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By practicing these three pranayama breathing exercises every day, you\u2019ll be well on your way to developing a well-rounded and fulfilling yogic meditation practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits of pranayama meditation are best experienced when combined with a full-body yoga practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more information about yogic breathing styles, check out Manmohan\u2019s comprehensive blog post on <\/span><a href=\"https:\/\/www.200hrsyogattc.com\/three-types-of-yogic-breath-every-yogi-should-know\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">intensive breathing techniques<\/span><\/a><span style=\"font-weight: 400;\">!<\/span><\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>While the word \u201cyoga\u201d refers to a vast range of things (from moral-ethical codes to discipline of the body and mind) its practical emphasis always lies in the breath. Yogic meditation is often called pranayama &#8212; loosely translated as \u201cbreath control.\u201d While Buddhist meditations tend to focus on passively observing the breath, yogic meditations, like [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":874,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-2186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-to-meditate"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 Pranayama Meditations You Can Practice At Home - Meditation Magazine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.meditationmag.com\/blog\/pranayama-meditations\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Pranayama Meditations You Can Practice At Home - Meditation Magazine\" \/>\n<meta property=\"og:description\" content=\"While the word \u201cyoga\u201d refers to a vast range of things (from moral-ethical codes to discipline of the body and mind) its practical emphasis always lies in the breath. 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