Breath of Joy, a three-part breathing technique that awakens the whole system, is an ideal start to creating a home yoga practice. It uses strong inhalations, synchronized arm movements, and a forceful exhalation to offer a host of benefits. Breath of Joy increases oxygen levels in the bloodstream, and temporarily stimulates the sympathetic nervous system to circulate more prana and help ease low mood.
After completing several rounds, the parasympathetic system kicks in, leaving the mind calm and focused. This makes Breath of Joy especially effective as a tool to manage mood, ease depression, reduce anxiety, and encourage a lightness of mind and spirit. Avoid practicing Breath of Joy if you have high blood pressure or head or eye injuries, like migraines or glaucoma.
How to Practice Breath of Joy
Amy Weintraub, who wrote Yoga for Depression, offers the following steps to practice Breath of Joy. Or follow along with this very clear video on YouTube.
To begin, stand with your feet shoulder-width apart and parallel, knees slightly bent.
- Inhale one-third of your lung capacity and swing your arms up in front of your body, bringing them parallel to each other at shoulder level, with palms facing the ceiling.
- Continue inhaling to two-thirds capacity and stretch your arms out to the side like wings to shoulder level.
- Inhale to full capacity and swing your arms parallel and over your head, palms facing each other.
- Open your mouth and exhale completely with an audible ha, bending the knees more deeply as you sink into a standing squat and swing your arms down and back behind you like a diver.
Repeat up to nine times. Don’t force or strain the body or breath; simply be absorbed by the peacefully stimulating rhythm. Return to standing. Close your eyes and experience the effects. Notice how quickly your heart beats; feel the sensations in your face and arms, and the tingling in the palms of your hands.
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