Pranayama
Pranayama is the control of the Prana and the vital forces of the body. It is regulation of the breath. It is an integral aspect of yoga, often incorporated into asana practice or used as a preliminary step for meditation.
Pranayama comprises the root words “Prana” meaning breath or the life force energy and “Yama” meaning control or discipline. Pranayama is the perfect control of the life currents through control of breath. Pranayama aims to control the prana. If you can control the prana you can completely control all the forces of the Universe, mental and physical. The Yogi can also control the Omnipresent manifesting power out of which all energies take their origin, whether concerning magnetism, electricity, gravitation, cohesion, nerve-currents, vital forces, or thought-vibrations, in fact, the total forces of the Universe, physical and mental.
We, humans, have two lungs with 5 lobes, 2 in the left, 3 in the right. When we breathe the air fills the lungs through bronchial tubes and fills the alveoli the air sacs end gradually, for the exchange of oxygen into the bloodstream, and let out the carbon dioxide. The more you inhale, the more stale air is let out and more fresh air is inhaled.
Benefiting the practitioner in multiple ways, these pranayama’s are classified into the following four stages:
- Puraka or Inhalation
- Antara Kumbhaka or Internal Retention
- Rechaka or Exhalation
- Bahya Kumbhaka or External Retention
Concepts of Pranayama:
Before practicing, one should understand the important concepts of pranayama to attain the maximum benefits.
They are :
Nadis
Ida – Left Nostril Breath
Pingaala – Right Nostril Breath
Sushumna – The meeting place of two nadis
Breath
Puraka – Inhalation
Kumbhaka – Suspension/ Internal retention
Rechaka – Exhalation
Nadis:
According to Siddhas, there are 14 channels in our human body. Different magnetic fields through each of the channels, controlling the body in many ways. The Pranayama practitioner must know about the three important Nadis, which are directly connected with the breathing process. They are Ida, Pingala and Shusumna.
Normally we breathe through both the right and left nostrils. The two separate channels in the nose do both these functions.
Ida Nadi (Chandra Nadi)
While inhaling, the air passes through the left nostril, and it makes our body cool. The Ida Nadi produces the cooling effect. In the Yoga language, it is also called Chandra Nadi, the moon breath. It has an element of Tamas Guna. Thus, the left nostril breath regulates the functions of the left side of the body and also controls human thoughts.
Pingala Nadi (Surya Nadi)
While inhaling, the air that passes through the right nostril produces warmth to the body. It produces a heating effect. In the Yoga language, it is called Surya Nadi, the Sun Breath. It has an element of Raja Guna. Thus, the right nostril breath regulates the functions of the right side of the body. It also regulates the prana shakti or life force in the human body.
Sushumna Nadi (Shakti Nadi)
When the flow of Prana through these two Nadis meet in the body, Sushumna Nadi is supposed to exist there. This is the central canal. It is neither hot nor cold, it controls and balances the other two nadis. Its main characteristic is Sattva Guna (central nerve channel carrying kundalini energy). This subtle nadi provides light and knowledge. It is also called Saraswati or Shakti Nadi.
Controlling the Breath:
In Pranayama practices the prana is controlled by means of three ways as follows:
Puraka (Inhalation)
This is a continuous process, evenly controlled, breathing the air into the lungs at the maximum, through both nostrils or alternate nostrils or through the mouth.
Kumbhaka (Suspension/ Internal retention)
This is holding the breath or retaining the air in the lungs for a short time with a comfortable condition by applying all three types of bandhas.
Rechaka (Exhalation)
Continuous breathing out the air from the lungs at the maximum, through both nostrils or alternate nostrils.
Precautions
Pranayama should be practiced at a place that is free from dust, pollutants, and smoke. The sitting ground should be flat and smooth. The suitable time for performing pranayama is early in the morning on an empty stomach. To have the proper benefits, one should practice pranayama regularly. Pranayama facilitates better blood circulation in the body when it is done after a bath. One should ensure that breathing should be through the nose and it should be slow and rhythmic. During pranayama, eyes should be closed to control the mind and body.
Benefits of Pranayama
At the anatomical level, these specific breathing techniques aim to improve the strength of the diaphragm and the capacity of the lungs to improve the efficiency of the respiratory system, assisting to increase fitness and to increase the amount of oxygen entering the blood stream per breath. This oxygen helps to provide essential energy for muscle and brain function.
Increase concentration, creativity, and cognitive brain functions.
Increase relaxation and calmness by releasing tension.
Improved mind and physical control, helping control emotions and relieve tension.
Purifies the channels along which the life stream of ‘prana’ flows in the body and prevents various disorders. It increases one’s resistance to respiratory diseases.
Balloon Breathing
Balloon Breath is a simple breathing exercise that can be practiced anywhere, calming your body.
- Sit on your chair, yoga mat, or floor.
- If possible, cross your legs.
- Place your hands on your belly, with your fingertips forming a circle.
- As you breathe in (count – 1), try to make your belly bigger, like a balloon blowing up.
- When you breathe out (count – 2), let your belly get smaller.
- Practice up to 24 counts
Benefits
- Releases tension
- Increases emotional control
- Boosts ability to concentrate
- Brings oxygen to cells efficiently
- Promotes general good health
- Elevates sleep
Take 5 Breath
Take 5 breath is a simple, calming breathing exercise that can be practiced anywhere.
- Sit on your chair, yoga mat, or floor.
- If possible, cross your legs.
- Close your eyes
- Make a fist in the right hand with the thumb inside and bring it beside the head
- Inhale, straighten the fingers from the little finger to the thumb during the count of 1 to 5
- Exhale, bend the finger from thumb to little finger from the count of 6 to 10
- This is one round, practice 5 to 10 rounds.
Samaseer Pranayama ( Equalizing Breath)
Samaseer pranayama focuses the mind, removes distractions and makes the mind easier to concentrate .
- Sit on your chair, yoga mat, or floor.
- If possible, cross your legs.
- Close your eyes
- Deep inhale through the nose – push the stomach out – 3 counts
- Hold your breath – 3 counts
- Deep exhale – suck the stomach in – 3 counts
- No breath (retention) – 3 counts
- This is one round, practice 5 to 10 rounds
Benefits
- It can help you cope with panic and stress when feeling overwhelmed.
- Helps you to sleep when you are having insomnia.
- Helps to control hyperventilation as you can instruct your lungs to breathe rhythmically.
- Helps you refocus when you are having a busy or stressful day.
- Eases panic and worry.
- Lowers blood pressure and decreases Cortisol — a stress hormone — which can improve your mood.
Rhythmic Breathing
- Sit in any comfortable pranayama posture with your spine straight. Those who cannot sit in this posture may sit against a wall or in a chair. Keep the head and spine upright.
- Relax the whole body and close your eyes. Do normal breathing through both nostrils for a few rounds.
- Adopt Vishnu mudra with the right hand and place the left hand on the knee in chin mudra.
- Close the right nostril with the thumb. Inhale and exhale through the left nostril 24 counts. (Counting: Inhale-1, Exhale-2, Inhale-3,…………Exhale 24)
- The rate of inhalation/exhalation should be normal. Be aware of each breath. Lower the hand and breathe 3 counts through both nostrils together.
- Now press the left nostril with the ring finger, blocking the flow of air. Inhale and exhale through the right nostril 24 counts. keeping the respiration rate normal.
- Lower the hand and breathe 3 times through both nostrils together.
- This is one cycle
Practice 2 to 3 cycles, making sure that you do this normally as the air passes through the nostrils, with no forceful breathing.
Benefits of Rhythmic Breathing
- It soothes our nervous system and relieves stress while promoting a sense of well being.
- Improves your focus and concentration.
- It sets up a solid foundation for meditation practice by calming the mind.
- Helping you relax.
- It increases the ratio of oxygen in your blood.
- Reducing blood pressure.
Nadi Shodhana Pranayama (Alternate Nostril Breathing)
Nadi Shodhana, also known as Alternate Nostril Breathing, is a strong breathing practice with comprehensive benefits. This exercise is aimed at cleaning and rejuvenating your vital energy channels, thus the name nadi sodhana (purification of nadis). With this exercise, we breathe through only one nostril at a time.
The right nostril is the Pingala Nadi (Sun principle or body), and the left nostril represents Ida nadi (moon principle or mind). In alternate nostril breathing, one inhales through right and exhales through left and vice versa. This purifies the Ida and Pingala nadis.
The objective of Nadi Shodhana is to balance physical and mental energy. It is advised for all sorts of health concerns. Hatha Yoga principle says all health concerns are due to an imbalance between Ida and Pingala nadis. Nadi Shodhana is meant to balance these two forces.
- Sit in any comfortable pranayama posture, preferably Padmasana/Ardha Padmasana or Vajrasana (Those who cannot sit in this posture may sit against a wall or in a chair). Keep the head and spine upright. Relax the whole body and close your eyes.
- Close the right nostril with the thumb and breathe in through the left nostril (count-1) and close the left nostril with the ring and little finger (Vishnu mudra), release the pressure of the thumb on the right nostril and breathe out through the right nostril (count – 2). The time for inhalation and exhalation should be equal (ex. 1:1 ratio).
- Next, inhale through the right nostril (count – 3), at the end of inhalation close the right nostril and open the left nostril and exhale through the left nostril (count – 4).
- Counting 1- 4 is one round. Practice 6 rounds (ex. 24 counts alternatively on both nostrils).
Benefits:
- Ensures the body is nourished by an extra supply of oxygen.
- Carbon dioxide is efficiently expelled and blood is purified of toxins.
- Helps balance hormones
- Supports clear and balanced respiratory channels
- Beneficial for asthma patients.
- Many types of allergies are also overcome by this asana.
- Improves blood supply to the brain.
- Balances left and right hemispheres and promotes clear thinking.
- It increases vitality and lowers levels of stress and anxiety by harmonizing the pranas.