Three breathing techniques for beginners
Before the first pose, there is breath. Three simple practices you can try anywhere.
Pranayama means directing life energy through the breath. It sounds complicated, but the starting point is simple: notice the breath you already have.
First, belly breathing. Lie on your back with one hand on your belly and one on your chest. Inhale through the nose until the belly rises first, then exhale slowly. Repeat ten times.
Second, box breathing. Inhale for four counts, hold for four, exhale for four, hold for four. Many people use it to settle nerves before a presentation or sleep.
Third, nadi shodhana, or alternate nostril breathing. Close the right nostril with your thumb, inhale through the left, close the left, exhale through the right. Keep alternating for three minutes.
Never force it. If you feel light-headed, return to normal breathing. In Midday Pranayama, Naomi guides all three step by step.
