Pranayama – Breathing Exercises:
These have been laid out in the order that they should be done. Ensure you have mastered one before
moving on to the next and make sure never to strain the breath. Pranayama or breath control should be an
effort for the mind in concentration not an effort for the body.
These practices should be done from a comfortable seated position with the back straight and the chest
open and lifted and the shoulders relaxing back and down, sit against a wall or in a chair if this is better for
your breathing.
Sukasana (Ease cross leg pose) or
Virasana (supported kneeling pose) are both suitable.
1. Full Deep Breath:
INHALE – expand the ribcage completely
EXHALE – release the ribcage, then gently draw in the abdomen to complete the exhalation
INHALE – release the abdomen, lift the ribcage
EXHALE – release the ribcage, gently draw in the abdomen
Continue… Imagine you are filling from bottom to top as you inhale and emptying from top to bottom as you
exhale….
2. Ujjayi Breathing:
Breathing fully, close the eyes and focus on the sound of the breath…
Draw the chin very slightly back towards the neck but not dipping the chin down, then take the tip of the
tongue to the back of the top front teeth. This should gently close off the back of the throat slightly.
Next time you exhale breath out through the mouth and make a gentle sighing sound… “HHhaaaaaa”
Close the mouth & try to make the same sound breathing through the nose…
Now try to make the sound on the inhale too…
Continue to breathe for a few minutes or however long you like, focussing on the sound and feeling the
breath come and go naturally like waves on the beach…
When you release the practice, sit for a moment and enjoy the feelings that come following the practice.
3. Bhramari – Bee Breath:
The simple form of this breath is done with a humming sound on the exhale and with
the fingers closing off the ears. The sound is pushed up into the back of the nose so
that it takes on a nasal tone and the mouth is closed throughout.
Close off the ears with the fingers. The next time that you exhale, start to hum with
the out breath, pushing the sound out through the nose until you feel a vibration at
the back of the nasal cavity – in the centre of the skull.
Inhale normally, and then continue to hum on each time you exhale, concentrating on that buzzing feeling
in the head, let it travel through the whole body. You can do this for as long as you like but normally at least
8 exhalations are done in one sitting.
When you release the practice, sit for a moment and enjoy the feelings that come in the silence following
the practice.
4. Candle Breath:
Breathing deeply and slowly as will full deep breath, start by imagining that there is a candle in front of you.
With each exhale blow the breath gently out through the mouth as though you were going to make the
flame flicker but not make it go out. Inhale through the nose. Repeat this for as long as you like to feel
relaxed.
Make your exhale long a slow as possible without feeling uncomfortable in anyway. This breath can be
used during pregnancy and for labour during contractions to relax and calm the nervous system.
5. Nadi Shodana – Alternate Nostril Breathing:
Slowly start to feel the breath lengthen without straining or forcing…
Bring the right hand into Vishnu Mudra (with the index & middle finger tucked in and the
thumb, ring & little finger extended)…
Bring the thumb to the right nostril and the ring finger to the left nostril,
Close off the right & INHALE through the left nostril, SWITCH, and EXHALE through the
right,
INHALE right, SWITCH, EXHALE left, INHALE left, SWITCH, EXHALE right and continue…
EXHALE, INHALE, SWITCH, EXHALE, INHALE, SWITCH…
Imagine you are breathing tracing a horseshoe shape in front of the face…in up one side, out down the
other, in back up that side, and out down the first side…
Let the breath be long, gentle and steady, let it come and go without strain…
Again you can do this for as long as you like, but traditionally at least 9 full rounds would be done.
When you release the practice let the hands rest on the legs and observe and enjoy the feelings that come.
6. Sonic Massage:
The sounds used are “Bija” mantras which stimulate flow of energy through the Chakras, the energy centre
in the body.This is best done from lying if you are late on in pregnancy and you are going to be relaxing
your pelvic floor muscles, but it can be done from sitting if you feel comfortable. It can be used throughout
pregnancy to relax you and can be used during your labour, and beyond. Babies respond really well to
these sounds after they are born if they are used frequently for relaxation during pregnancy.
Start with slow deep breathing, allow the exhale to lengthen.
Take your awareness to your pelvic floor, allowing the muscles there to soften as you exhale, and as you
breathe out make the sound of “Laaaammmmmm”, emphasising the humming at the end of the sound.
Repeat at least 9 times.
Take your awareness to your abdomen, connecting with your baby and allowing your abdominal muscles to
relax, and exhale making the sound of “Raaaaammmmm”. Repeat at least 9 times.
Take your awareness to the heart centre in your chest, connecting with feeling of love and compassion,
and as you exhale making the sound of “Yaaaammmmmmmm”.
Take your awareness to your throat centre. This centre is associated with communication so as you make
the sound of “Haaaammmmmm” on your exhale, allow yourself to mentally send any messages to your
baby that you may wish to.
You can do this with any of the chakras (see table below for the different sounds), but these I have
described are the most relevant to pregnancy.
Relaxation:
I use the following relaxation techniques in classes: All are done from a comfortable, supported lying
position:
Body Scan:
Take your awareness around the body allowing your muscles to relax, and your joints to feel open and soft.
Either start at your feet and work up to your crown (e.g. relax the toes, then the feet, then the ankles, then
the calves…and so on), or vice versa.
Once you have taken your awareness to every body part, allow you mind to become quiet and just watch
each breath coming and going naturally. If your mind wanders bring it back to the breath.
Continue for around 5 mins and then allow your awareness to come back slowly to the room around you,
make small movements at first and then stretch out, only coming up to sitting slowly when you feel ready.
Light and Shadow:
Allow the breath to slow down. As you inhale imagine you are bringing light into the body with the breath,
and that light is filling every cell of your body, and the mind as well, and it is bringing a feeling of lightness
and openness and vitality to the body and mind.
As you exhale imagine the light leaving again with the breath, taking with it any “shadows” in the body or
mind (i.e. any tension or tiredness, any discomfort or worries), so that each exhale leaves you feeling soft
and relaxed and “washed free from tension”.
Continue for around 5 mins and then allow your awareness to come back slowly to the room around you,
make small movements at first and then stretch out, only coming up to sitting slowly when you feel ready.
Choose a phrase/Mantra Relaxation:
As with the body scan, but once you have scanned the body, you will then pick a word or phrase that helps
you to relax, and each time you breathe out (with a natural relaxed breath) you mentally repeat this word or
phrase to yourself.
Example words/Phrases:
“Relax”
“Let go”
“Peace”
“Shanti” (sanskrit word for peace)
“Release”
Examples you could use in labour:
“Opening” / “My body is opening”
“Space” (directing attention to pelvic floor)
“Releasing my baby”
And so on…you can choose any phrase of word that you feel works for you, repeat on the exhale and let
your body relax with each repetition.
Continue for around 5 mins and then allow your awareness to come back slowly to the room around you,
make small movements at first and then stretch out, only coming up to sitting slowly when you feel ready.
Tense and Release:
Curl your toes as you inhale deeply, exhale with a sigh and let your toes relax.
Stretch out your toes as you inhale deeply, exhale with a sigh and let your toes relax.
Squeeze your hands into fists as you inhale deeply, exhale with a sigh and let your hands relax.
Stretch your fingers out as you inhale deeply, exhale with a sigh and let your hands relax.
Squeeze all your facial muscles towards the tip of your nose as you inhale deeply, exhale with a sigh and
let your face relax.
Stretch the face, opening the mouth and raising eyebrows as you inhale deeply, exhale with a sigh and let
your face relax.
Allow your breathing to settle and allow each out breath to help your body to feel softer and your mind
quieter.
Continue for around 5 mins and then allow your awareness to come back slowly to the room around you,
make small movements at first and then stretch out, only coming up to sitting slowly when you feel ready.