Ujjayi Pranayama (Victorious Breath or Ocean Breath) This classic pranayama practice, known for its soft, soothing sound similar to breaking ocean waves, can further enhance the relaxation response of slow breathing, says Patricia Gerbarg, MD, assistant clinical professor of psychiatry at New York Medical College and co-author of The Healing Power of the Breath. Her theory is that the vibrations in the larynx stimulate sensory receptors that signal the vagus nerve to induce a calming effect. TRY IT… to focus your attention on your breath during asana. Inhale through your nose, then open your mouth and exhale slowly, making a “HA” sound. 
Try this a few times, then close your mouth, keeping the back of your throat in the same shape you used 
to make the “HA,” as you exhale through the nose. Nadi Shodhana Pranayama (Alternate-Nostril Breathing) This practice of alternating between the right and left nostrils as you inhale and exhale “unblocks and purifies the nadis, which in yogic belief are energy passages that carry life force and cosmic energy through the body,” Cole says. While there is no clear scientific evidence to support these effects, one pilot study found that within seven days of practicing this technique, overactive nervous systems were essentially rebalanced. And a study of 90 people with high blood pressure found Nadi Shodhana lowered blood pressure and improved mental focus. TRY IT… at the end of an asana sequence to prepare the mind for meditation. Take a comfortable seated position. Close your right hand in a gentle fist in front of your nose, then extend your thumb and ring finger. Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring finger. Open your right nostril and exhale slowly through it. Inhale through the right nostril then close it. Open your left nostril and exhale slowly through it. That completes one cycle. Repeat 3–5 times. Kumbhaka Pranayama (Breath Retention) If you inhale fully and then wait 10 seconds, you will 
be able to inhale a bit more, Strom says. Why? Holding your breath increases pressure inside the lungs and gives them time to fully expand, increasing their capacity. As 
a result, the blood that then travels to the heart, brain, and muscles will be more oxygenated. TRY IT… after asana to prepare for meditation. Inhale, inflating the lungs as fully as possible. Hold the breath for 10 seconds. After 10 seconds, inhale a little more. Then hold it for as long as you can. One caveat: For anxious people, breath retention can be difficult. Strom suggests they start with holding the breath for 3 seconds, or as long as they’re comfortable, and work their way up. Kapalabhati Pranayama (Breath of Fire or Skull-Shining Breath) This rapid breathing technique is energizing, and activates the sympathetic nervous system. In a study using EEG electrodes to measure brain activity, researchers found that Kapalabhati Pranayama increased the speed of decision-making in a test requiring focus. However, “For people already under stress, I don’t think Breath 
of Fire is a good idea,” Strom says. “You’re throwing gasoline on the fire.” TRY IT… to jump-start your asana practice when you 
feel lethargic, or for brainpower when you’re foggy. 
To start, take a full, deep inhale and exhale slowly. Inhale again, and begin exhaling by quickly pulling 
in the lower abs to force air out in short spurts. Your inhalation will be passive between each active, quick exhalation. Continue for 25–30 exhalations. See also Watch 3 Warming Pranayama Practices