You are on page 1of 15



1) Introduction
2) The benefits of yoga breathing
3) A short guide to a successful breathing practice
4) Breathing techniques for enhanced weight loss
1. Introduction
Breathing is life - it is linked to all aspects of human existence. It is one of
the most vital functions of the body, stimulating the activity of each and
every cell and influencing the performance of the brain. Breathing is
responsible for the burning of oxygen and glucose, producing energy to
power the muscles and glands.
In sanskrit Breath Control is called Pranayama (its comprised of two
roots: 'prana' - means vital energy and 'yama' - means control).
Most people breathe incorrectly, using only a small part of their lung
capacity. We tend to shallow-breathe, depriving the body of oxygen
essential to its good health and optimal relaxation.
In this manual I'll guide you through the special selection of 6 Breathing
Techniques that enhance weight loss. I'll teach you how to reestablish
proper breathing patterns and what's most important how to use your
breath to relax and burn unwanted calories.
On the following pages youll discover:
! A Short Guide For A Successful Breathing Practice - this guide
answers a variety of common questions, such as where and
when to practice and how to practice for optimal results
! Detailed descriptions of 6 Slimming Breathing Techniques
! Every breathing technique includes step-by-step instructions on
how to perform the breathing as well as its benefits and
Ill also explain you the general benefits of Yoga Breathing, to show you
how a simple act of conscious inhalation and exhalation can change
your life.
2. The Benefits Of Yoga Breathing
In addition to influencing the quality of our life, Yoga Breathing has
several other benefits for our body and general well-being:
" Better Digestion and Detoxification: special heating breathing
techniques stimulate the metabolic rate and tone digestive organs.
They produce the heat in the body and flush out wastes and toxins,
strengthening the immune system. The body becomes lean, strong
and healthy, and all the unwanted fat is burned
" Increased Lifespan: ancient Yogis noticed a long time ago that
animals with a slow x, like elephants, pythons or tortoise live way
longer than those with a fast breathing rate. They realized that
reduced breathing rate makes your heart stronger and better
nourished and contributes to a longer life. You can train yourself to
breathe slower and reduce your breathing rate from a standard 15
breaths a minute to 5-6 breaths a minute. In result you'll lower the
blood pressure and relax.
" Improved Blood Circulation: by breathing slowly and deeply your
blood circulation improves and more oxygen can be pumped even
with less number of breaths. The heart pumps the freshly
oxygenated blood via arteries and blood vessels to every part of
the body, where in turn it seeps into every tissue and cell.
" Healthy Heart: the heart beats 100,000 times a day. It is pumping
blood day in and day out non-stop all your life. More oxygen in the
blood means more oxygen to muscles of the heart, what basically
translates into a longer life span.
" Mental Benefits: Yoga breathing prepares the mind for meditation
and you'll also experience the feeling of inner peace, relaxation
and better sleep.
3. A Short Guide To A Successful Breathing
If you have a medical condition you should consult your medical or
health specialist before embarking on any slimming program. It also
applies to pregnant women and children below 12 years old.
The information provided within this book is believed to be accurate
based on the personal experience of the authors but the reader is
responsible for consulting with their own health professional before
changing the diet or starting an exercise program; it is not a
substitute for proper medical advice.
If in doubt, please consult your doctor or licensed medical
practitioner. Nika Karan is not responsible or liable for any diagnosis
made by a user based on the content of this book.
The best time to practice Yoga breathing techniques is early in the
morning, one to two hours before sunrise when oxygen content is
maximum in the air. This is also the time when the body is fresh and
the mind is clear from any negative thoughts.
If you can't practice in the morning, another good time is in the
evening, just after the sunset. Evening practice has an additional
tranquilizing effect on your body and will help you sleep better.
You can also try to practice breathing anytime during the day,
whenever you have a free moment at work, or on the way for
lunch. Even 5 minutes of deep breathing will revitalize your body
and help you to concentrate better and be more productive.
Find a place where you are least likely to be disturbed. It can be
your room, garden or beach - indoors or outdoors, wherever there is
an even, flat surface.
If you are practicing indoors, make sure that the room is ventilated
and with comfortable temperature. Air conditioned rooms are not
advisable - when the environment is cold your body is stiff, and
muscles stretch slowly. A clean environment and fresh air adds
additional benefits to the breathing practice.
You can also practice simple breathing techniques during the day
in the office, just make sure that you are not interrupting anyone.
Never practice directly after eating. Breathing should be done on
empty stomach. Therefore allow at least 1 hour after a snack and 2
- 3 hours after a heavy meal before you begin your breathing
It is best to drink before or after your breathing session, to avoid
becoming dehydrated. Try to avoid drinking water during the
practice, to avoid losing your concentration on breathing.
You can sit in any comfortable meditation pose. As an alternative
you can sit against the wall with the legs outstretched or in a chair
which has a straight back.
Make sure that your body is as relaxed as possible through the
practice with the spine, neck and head erect.
1) Always breathe through the nose unless instructed otherwise by a
particular technique.
2) Clear your nose before the practice to allow the air to flow freely
through both nostrils.
3) Concentrate on your breath - Breathing practice should be a
refreshing experience. While practicing, forget about your worries
and stress.
4) Do not strain the breath. Strain destroys the benefits of the
exercise. The lungs are very delicate organs and any misuse can
easily cause them injury.
5) If at any time you feel uncomfortable during your breathing
practice, stop. Go back to normal breathing and relax.
6) Breathing should be practiced after Yoga postures and before
meditation. You may also lie down for few minutes in the corpse
pose after your breathing practice.
7) Possible effects: because of the process of purification and the
release of toxins you may experience a number of symptoms:
sensations of itching, tingling, heat or cold, or a feeling of lightness
or heaviness. You may also feel your energy level going up or down.
These changes are usually temporary, but if they persist contact a
competent Yoga teacher or doctor.
4. Breathing Techniques For Enhanced
Weight Loss
COOLING BREATH (in Sanskrit known as Sheetkari) is a breathing
technique which involves hissing, leading to a cooling effect upon the
whole body and mind. Sheetkari is derived from the root sheet, which
means cold.
Sit down in a comfortable meditative posture with your hands resting on
the knees .Keep the head and spine straight, close the eyes and relax
the whole body. Open the lips and keep the teeth together. Lightly
press the tip of the tongue against the lower front teeth, inhale slowly
and deeply through the teeth with a kind of hissing sound like the sound
of the letter 'S'. After filling the lungs completely, close the mouth and
exhale slowly through both nostrils. Repeat 5 to 15 times.
Do not practice Sheetkari in a polluted atmosphere or during cold
weather (inhalation of a dirty or cold air directly into the lungs may
cause harm). People with sensitive teeth, missing teeth or dentures
should practice Sheetali Breath instead (inhaling through the rolled
tongue). People suffering from low blood pressure, flu, chronic
constipation or respiratory disorders such as asthma, bronchitis and
excessive mucous, should not practice this breathing technique. It
should not be practiced in winter or cold climates.
Cooling effect on the body affecting important brain centers
associated with biological drives and temperature regulation. Improving
disposition and digestion, controlling hunger and thirst. Inducing
muscular relaxation, mental tranquility and may be used as a
tranquilizer before sleep. Refreshing the body, mind and purifying the
blood. Clearing complexion. Reducing anger, anxiety and stress.
BELLOWS BREATH (In sanskrit known as Bhastrika) Just as a blacksmith
works his bellows, so are the abdominal muscles exercised during this
practice in which air is forcefully drawn in and out. The bellows increases
the flow of air into the fire, producing more heat.
Bhastrika increases the flow of air into the body to produce inner heat at
both the physical and subtle levels, stoking the inner fire of mind/body.
Sit down in a comfortable meditative posture with your hands resting on
the knees. Keep the head and spine straight, close the eyes and relax
the whole body. Breathe in and out forcefully, without straining, through
both nostrils. There should be a snuffing sound in the nose, but no sound
should come from the throat or chest. The abdomen should expand
and contract rhythmically with the breath, the pumping action should
be performed by the abdomen alone; the chest, shoulders and face
remain relaxed. Practice from 10 to 50 breaths in a medium rate -
approximately 1 breath per second.
People with high blood pressure, heart disease, hernia, gastric ulcer,
stroke epilepsy, retinal problems, glaucoma or vertigo should not
practice Bhastrika. The elderly, those suffering from lung diseases or in
the first trimester of pregnancy are recommender to practice only after
consultation with a doctor. Excess in practice may induce dizziness,
Stimulating the metabolic rate, producing the heat and flushing out
wastes and toxins. The rapid and rhythmic movement of the diaphragm
massages and stimulates the visceral organs, toning the digestive
system. Relaxing and revitalizing the body. Stimulating the nervous and
the circulatory systems.
BREATH OF FIRE (In Sanskrit known as Kapalbhati) is similar to Bhastrika,
but there are few important differences. Bhastrika uses forceful
inhalation and exhalation, expanding and contracting the lungs above
and below their usual volume. Kapalbhati uses forceful exhalation, while
the inhalation remains a passive process.
Sit down in a comfortable meditative posture with your hands resting on
the knees. Keep the head and spine straight, close the eyes and relax
the whole body. Exhale forcefully through both nostrils. The following
inhalation will be passive, involving no effort and allowing the
abdominal muscles to relax. The rapid breathing should be from the
abdomen; the shoulders and face remain relaxed. The number of
respirations may be increased from the initial count of 10 to up to 50, as
the abdominal muscles become stronger. Advanced practitioners can
increase up to 60 or 100 breaths per round.
Pregnant women, people suffering from high blood pressure, heart
disease, vertigo, hernia, gastric ulcer, stroke, epilepsy should not
practice Kapalbhati. It should be performed on an empty stomach, 3 to
4 hours after meals. If practiced late at night, it can prevent sleep. If
pain or dizziness are experienced, stop the practice and go back to
normal breathing
Stimulating the metabolic rate, producing the heat and flushing out
wastes and toxins. Toning digestive organs. Cleansing the lungs, curing
respiratory disorders. Balancing and strengthening the nervous system.
Purifying the energy channels. Energizing the mind for mental work,
removing sleepiness.
HUMMING BEE BREATH (In Sanskrit known as Bhramari) - a soft "humming-
bee" sound is produced during exhalation, hence the name of this
breathing technique. Very often Bhramari is practiced together with a
Sheetkari breath - inhaling with Sheetkari and exhaling with Bhramari.
Sit down in a comfortable meditative posture with your hands resting on
the knees. Keep the head and spine straight, close the eyes and relax
the whole body. Inhale deeply through the nose. Exhale slowly through
the nose while making a deep, steady humming sound like a bee. The
humming should be smooth, even and continuous for the duration of
the exhalation. The sound should be soft and mellow, youll feel a
gentle vibration in your throat. This is one round, repeat 10 to 20 times.
It shouldnt be performed while lying down, always sit down in the
comfortable meditative posture. People with severe ear infections
should not practice this breathing technique
Relieving stress and tension. Alleviating anger, anxiety and insomnia,
increasing the healing capacity of the body. Strengthening and
improving the voice. The vibration of the humming sound has a soothing
and calming effect on the body and mind. Useful for hypertension and
RIGHT NOSTRIL BREATH (In Sanskrit known as Surya Bheda) means to
pierce or purify the energy channels in the body in order to increase the
vitality. The sanskrit word "surya" means "sun", which refers to the energy
of the Sun (vital energy) in the body. Bheda means "to pierce", "pass
through", "awaken".
Sit down in a comfortable meditative posture with your hands resting on
the knees. Keep the head and spine straight, close the eyes and relax
the whole body. Close the left nostril with the left thumb and slowly
inhale through the right nostril. Exhale slowly through the right nostril. This
is one round. Repeat from 10 to 30 rounds
Peopl e sufferi ng from heart di sease, hypertensi on, epi l epsy,
hyperthyroid, peptic ulcer, acidity or anxiety should not practice this
breathing technique. Never practice Surya Bheda after eating, as it will
interfere with the natural flow of energy associated with digestion. It
may cause imbalance in the breathing cycle if performed for
prolonged periods.
When you inhale solely through the right nostril you generate heat
energy which is sent out through your body. Revitalizing the body,
increasing vital energy. Making the mind more alert and perceptive.
Improving the immune system. Reducing wind and mucus and
increasing bile and digestive power.
ALTERNATE NOSTRILS BREATH (In Sanskrit known as Anuloma Viloma) is
one of the best and easy breathing exercises for complete purification
of body and mind. It manipulates the flow of energy through the energy
channels in your body. It completely cures most of the internal body
diseases without any medicine. It vanishes stress of body and mind.
Sit down in a comfortable meditative posture with your hands resting on
the knees. Keep the head and spine straight, close the eyes and relax
the whole body. Using your right thumb close your right nostril. Breathe in
through the left nostril. Close the left nostril and breathe out through the
right nostril. This is one round. Keep inhaling through the left and
exhaling through the right nostril for 10 rounds (build up to 30 repetitions
once you get more experience)

Make the inhalation and exhalation of equal length. Dont strain your
breath, breathe softly and gently. Never try over practice to get
benefits earlier, as it may cause fatigue or giddiness. Increase practice
gradually after the body gains more stamina within few days. There is no
side effects of this breathing technique if practiced properly.
Restoring the natural balance in your breathing. Removing tension, fear,
and worry and making the mind calm, steady, lucid, poised and serene.
Cleansing and strengthening the lungs and entire respiratory system.
Body becomes light and the eyes shiny.
If you breathe well
you will live long on earth.
~ Sanskrit Proverb