Learn the strength of meditation with these techniques.

By Terri Trespicio
Updated April 10, 2020
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In the yogic tradition, breath is the foundation of all life, the sustaining connection between body and spirit. A telling indicator of health and mood, many believe that breath puts us in closer touch with ourselves on every level. Through pranayama, or breath control, we can manage our emotions, gain clarity, and take greater control of our lives. "The way you breathe is a metaphor for the way you live your life," says Amy Weintraub, Kripalu yoga-teacher, mentor, and author of Yoga for Depression ($9.99, target.com). "Are you taking little sips of breath as though you don't deserve to take up space on the planet, or are you breathing full and standing tall?" Try these two pranayama exercises once a day or whenever you need to feel more grounded.

Ocean-Sounding Victory Breath

This calming breath, also known as ujjayi (meaning extended victory) breath, has a settling effect on the central nervous system while increasing mental alertness and clarity—making it very effective for those suffering from anxiety and depression, says Weintraub. "Even three ujjayi breaths can cause a complete paradigm shift in your mood. This is a great exercise to do before meditation or anytime to help reduce stress."

Begin by inhaling through your nostrils with a slight constriction at the back of your throat so the breath travels over the glottis, making a soft but audible sound (think ocean waves rolling over pebbles). Imagine that you are actually breathing from the back of your throat. Then exhale through your nostrils, pulling the belly toward your spine, emptying your lungs completely. Begin again, slowly. Continue to breathe deeply and audibly on the inhalation and exhalation, allowing the belly, the rib cage, and the upper chest to expand with each inhalation. Let the breath be like a lullaby to yourself.

Power Hara

The yogis understood the connection between breath and power. This energizing breath combines a spinal twist and vocal sounds to release tension and build energy. "Hara," meaning belly or energy center, is a powerful movement from your core. For an even more invigorating experience, try this breathing exercise outside first thing in the morning.

Begin by bringing your hands to your shoulders with your elbows pointed out. Stand with your feet slightly wider than hip-width apart. Next, twist to the left as you inhale, filling your lungs halfway, and then twist to the right as you complete the inhalation. Continue by twisting left as you exhale, making a powerful "ha" sound as you extend your right arm forcefully to the left, like a punch. Then twist right to finish exhaling, again with a "ha," punching your left arm out to the right. Make the vocal sound from deep in your gut, not just from your throat. Practice 10 full rounds, then relax, arms by your sides. Close your eyes; feel your awakened energy and breathe normally.

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