Dr Ela Manga is an Integrative Medical Physician and breathwork practitioner and a co-founder of Breathwork Africa. Ela is dedicated to sharing breathwork on the African continent and additional afield. Her built-in and acutely aware strategy to wellness, alongside her distinctive deal with breathwork has been a catalyst for therapeutic and alter throughout many communities and sectors from enterprise to schooling.
Right here she shares 5 postures for training breathwork…
Sitting cross legged on flooring palms in prayer
The cross-legged place naturally encourages an upright backbone when completed correctly. This vertical alignment opens the chest cavity and prevents the collapse that happens when slouching, giving the lungs more room to increase absolutely. The prayer hand place additional reinforces this by drawing the shoulders again and opening the chest.
Sitting in hero’s pose on flooring with one hand on stomach and the opposite on coronary heart
The hand placement creates a direct suggestions system. Your stomach hand displays diaphragmatic motion whereas your coronary heart hand tracks chest growth. This tactile consciousness helps you distinguish between shallow chest respiratory and deeper stomach respiratory, naturally guiding you towards extra full breath cycles. Together with your hand on the stomach, you may really feel whether or not your diaphragm is actively partaking. Correct diaphragmatic respiratory ought to trigger the stomach to softly rise on inhalation and fall on exhalation, whereas the chest stays comparatively secure. The hand suggestions helps retrain this sample should you’ve developed shallow respiratory habits.
Sitting in hero’s pose doing alternate nostril respiratory
Alternate nostril respiratory particularly targets the autonomic nervous system by alternating stimulation between the sympathetic and parasympathetic branches. The proper nostril is related to sympathetic activation (alertness), whereas the left connects to parasympathetic dominance (rest). This alternating sample helps stability these methods, resulting in extra regulated, environment friendly respiratory patterns. The method requires sustained consideration to coordinate finger positioning, nostril switching, and breath timing. This concentrated focus naturally slows and deepens respiratory whereas coaching exact breath management. Hero’s pose supplies the secure basis wanted for this stage of coordination with out bodily distraction.
Sitting cross legged doing buzzing bee breath
The buzzing vibration straight stimulates the vagus nerve, which runs via the throat space. This activation triggers a powerful parasympathetic response, naturally slowing coronary heart fee and selling deeper, extra rhythmic respiratory patterns. The vagus nerve is essential to the mind-body connection that regulates optimum respiratory. The cross-legged place mixed with inner vibrations creates heightened proprioceptive consciousness. The secure seated place means that you can focus totally on the respiratory method whereas the vibrations present each physiological advantages and a focusing level for sustained observe.
Standing posture for breath and voice
When standing upright to talk, your physique naturally engages diaphragmatic respiratory reasonably than shallow chest respiratory. The secure base created by your ft permits the diaphragm to maneuver freely downward on inhalation, creating the deep breath reservoir wanted to assist sustained speech. You may really feel how slouching or poor posture instantly compromises this breath assist. This posture basically turns your whole physique right into a wind instrument, displaying how optimum respiratory supplies the muse for efficient voice use.
