Hello, fellow yogis! Are you ready to take your at-home yoga practice to the next level? Today we’re going to dive into one of my favorite techniques in yoga nidra: breathing! Breathing is one of the most important aspects of yoga. It’s the foundation of our practice and can help us find peace and balance in our everyday lives. In this blog, we’ll explore different breathing techniques in yoga nidra that can help you achieve a deeper state of relaxation and find your inner zen.

What is Yoga Nidra?

Before we dive into the breathing techniques, let’s define yoga nidra. Yoga nidra, which means “yogic sleep,” is a state of deep relaxation where your mind is awake but your body is in a complete state of rest. It’s a guided meditation that helps you access your subconscious mind, which can help you release tension and stress. Yoga nidra is beneficial for anyone who wants to reduce stress, increase creativity, and improve sleep.

A person sitting in lotus pose with the words "Yoga Nidra" written in large letters above them.

The Importance of Breathing in Yoga Nidra

Breathing is a fundamental part of yoga nidra. In fact, the way you breathe can have a significant impact on the effectiveness of your practice. When you inhale, you’re taking in fresh oxygen, which energizes your body and mind. When you exhale, you’re releasing carbon dioxide and toxins from your body. A controlled breath can also help calm the nervous system, reduce anxiety, and increase focus. In yoga nidra, breathing techniques are used to help you relax and quiet the mind.

A person taking a deep breath with text that reads "The Importance of Breathing 🌬️"

Diaphragmatic Breathing (aka Belly Breathing)

Diaphragmatic breathing is also known as belly breathing because it involves using the diaphragm muscle located in the abdomen. This breathing technique helps to calm the nervous system, reduce anxiety, and increase oxygen flow in the body. You can practice diaphragmatic breathing while lying down or sitting up. To begin, place one hand on your belly and one hand on your chest. Take a deep breath in through your nose, and feel your belly expand as you inhale. Exhale through your mouth, and feel your belly gently contract. Repeat this for several rounds.

A person sitting cross-legged with their hands on their belly, surrounded by leaves. Text reads "Diaphragmatic Breathing 🌿"

Alternate Nostril Breathing

Alternate nostril breathing is a breathing technique that balances the left and right hemispheres of the brain. This technique also helps to calm the mind and reduce stress. To practice alternate nostril breathing, begin by sitting in a comfortable position with your right hand in front of your face. With your right thumb, close your right nostril and inhale through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close it with your thumb. Exhale through your left nostril. Repeat for several rounds, then switch to start with the left nostril.

A person sitting cross-legged with their hand in front of their face, their fingertips on their nostrils. Text reads "Alternate Nostril Breathing 👃"

Ocean Breathing (aka Ujjayi Breathing)

Ocean breathing, also known as ujjayi breathing, is a technique that produces a deep, rhythmic sound similar to ocean waves. This breathing technique is said to calm the mind and bring a sense of inner peace. To practice ocean breathing, inhale through your nose and exhale through your mouth with a “ha” sound. Then, close your mouth and inhale through your nose while keeping the back of your throat slightly constricted, like you’re fogging a mirror. Exhale through your nose with the same slight constriction in the back of your throat. The breath should be audible, like ocean waves.

A person sitting cross-legged with their eyes closed, surrounded by ocean waves. Text reads "Ocean Breathing 🌊"

Conclusion

Breathing is an essential aspect of yoga nidra. It helps us calm the mind, reduce anxiety, and find inner peace. Each breathing technique we explored has unique benefits, so practice them all and see which one works best for you. Remember, finding your inner zen takes time and practice. Keep showing up on your mat, and you’ll get there!

A person sitting in a meditative pose with the words "Find Your Zen" written in large letters above them.