Pranayama 

Pranayama is the control of the Prana and the vital forces of the body. It regulates 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 life’s currents through breath control. Pranayama aims to control the prana. If you can control the prana, you can completely control all the forces of the universe, both 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.

Humans have two lungs with 5 lobes: 2 on the left and 3 on the right. When we breathe, air fills the lungs through bronchial tubes and alveoli. The air sacs gradually end to exchange oxygen into the bloodstream and release carbon dioxide. The more you inhale, the more stale air is released, and the more fresh air is inhaled. 

Benefiting the practitioner in multiple ways, these pranayama 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 essential 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, the human body has 14 channels. Different magnetic fields pass through each channel, controlling the body in many ways. The Pranayama practitioner must know about the three important Nadis directly connected with the breathing process. They are Ida, Pingala and Shusumna.

Typically, we breathe through both the right and left nostrils. The two separate channels in the nose perform both functions.

Ida Nadi (Chandra Nadi)

While inhaling, the air passes through the left nostril, cooling the body. The Ida Nadi produces this 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 body’s left side and controls human thoughts.

Pingala Nadi (Surya Nadi) 

While inhaling, the air that passes through the right nostril warms the body. In the Yoga language, it is called Surya Nadi, the Sun Breath. It has an element of Rajas Guna. Thus, the right nostril breath regulates the functions of the right side of the body and the prana shakti, or life force, in the human body.

Sushumna Nadi (Shakti Nadi) 

When the flow of Prana through these two nadis meets 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 (the 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 using three ways as follows.

Puraka (Inhalation) 

This is a continuous, evenly controlled process in which air is breathed into the lungs at the maximum through both nostrils, alternate nostrils, or the mouth. 

Kumbhaka (Suspension/ Internal retention) 

This is holding the breath or retaining the air in the lungs for a short time in a comfortable condition by applying all three 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 in a place 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 is slow and rhythmic through the nose. During pranayama, the 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 respiratory system’s efficiency. This will assist in increasing fitness and the amount of oxygen entering the bloodstream 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 lifestream 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. 

Steps

1. Sit on your chair, yoga mat, or floor. 
2. If possible, cross your legs.
3. Place your hands on your belly, with your fingertips forming a circle.
4. As you breathe in (count – 1), try to make your belly bigger, like a balloon blowing up.
5. When you breathe out (count – 2), let your belly get smaller.
6. Practice up to 24 counts

Benefits of Balloon Breathing

1. Releases tension
2. Increases emotional control 
3. Boosts ability to concentrate 
4. Brings oxygen to cells efficiently 
5. Promotes general good health 
6. Elevates sleep  

Take 5 Breath

Take 5 Breath is a simple, calming breathing exercise that can be practiced anywhere.

Steps

1. Sit on your chair, yoga mat, or floor. 
2. If possible,  cross your legs.
3. Close your eyes
4. Make a fist in the right hand with the thumb inside and bring it beside the head.
5. Inhale, straighten the fingers from the little finger to the thumb during the count of 1 to 5
6. Exhale, bend the finger from thumb to little finger from the count of 6 to 10
7. This is one round, practice 5 to 10 rounds

 Samaseer Pranayama ( Equalizing Breath) 

Samaseer Pranayama focuses the mind, removes distractions, and makes it easier for the mind to concentrate.

Steps

1. Sit on your chair, yoga mat, or floor.  
2. If possible, cross your legs.
3. Close your eyes
4. Deep inhale through the nose – push the stomach out – 3 counts
5. Hold your breath – 3 counts
6. Deep exhale – suck the stomach in – 3 counts
7. No breath (retention) – 3 counts
8.  This is one round, practice 5 to 10 rounds.

Benefits of  Samaseer Pranayama ( Equalizing Breath) 

1. It can help you cope with panic and stress when feeling overwhelmed. 
2. It helps you to sleep when you are having insomnia.
3. It helps to control hyperventilation as you can instruct your lungs to breathe rhythmically.
4. It helps you refocus when you are having a busy or stressful day.
5. Eases panic and worry.
6. It lowers blood pressure and decreases Cortisol — a stress hormone — which can improve mood.

Rhythmic Breathing

1. Steps
   1. 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.
   2. Relax the whole body and close your eyes. Do normal breathing through both nostrils for a few rounds.
   3. Adopt Vishnu mudra with the right hand and place the left hand on the knee in chin mudra.
   4. 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)
   5. The rate of inhalation/exhalation should be normal. Be aware of each breath. Lower the hand and breathe 3 counts through both nostrils together.
   6. Press the left nostril with the ring finger, blocking the airflow. Inhale and exhale through the right nostril 24  counts. Keeping the respiration rate normal.
   7. Lower the hand and breathe 3 times through both nostrils together.
   8. This is one cycle.

   Practice 2 to 3 cycles, ensuring you do this generally as the air passes through the nostrils without forceful breathing. 

Benefits of Rhythmic Breathing

1. 1. It soothes our nervous system and relieves stress while promoting well-being. 
   2. Improves your focus and concentration.
   3. It sets up a solid foundation for meditation practice by calming the mind.
   4. Helping you relax.
   5. It increases the ratio of oxygen in your blood.
   6. 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 aims to clean and rejuvenate your vital energy channels, thus the name nadi sadhana (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 the right and exhales through the 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.

Steps

1. 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.
2.  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).  
3. Next, inhale through the right nostril (count—3). At the end of the inhalation, close the right nostril, open the left nostril, and exhale through the left nostril (count—4).  
4. Counting 1- 4 is one round—practice 6 rounds (ex. 24 counts alternatively on both nostrils).

Benefits of  Nadi Shodhana Pranayama (Alternate Nostril Breathing)

1. Ensures an extra supply of oxygen nourishes the body. 
2. Carbon dioxide is efficiently expelled, and blood is purified of toxins.
3. Helps balance hormones
4. Supports clear and balanced respiratory channels
5. Beneficial for asthma patients.
6. This asana also overcomes many types of allergies.
7. Improves blood supply to the brain.
8. Balances left and right hemispheres and promotes clear thinking.
9. It increases vitality and lowers stress and anxiety levels by harmonizing the pranas. 

Kapalabhati (Skull Shining Breath)

1. Sit comfortably with your spine erect, your hands on your knees, palms facing down. Bring your awareness to your lower belly. Place your right hand on your stomach to feel the abdominal muscles contract.
2. Inhale deeply through both nostrils. As you exhale through your nose, quickly pull in your stomach, contracting your lower belly or gently pressing on the area with your hands, forcing the breath in a short burst. Your inhalation should be automatic and passive, with a focus on exhalation.
3. Continue breathing in and out, pulling your navel toward your spine with each exhalation. Start slowly, aiming for 10–30 contractions, gradually increasing to 30–70 cycles per minute.
4. Release tension in your navel and abdomen, allowing the breath to flow naturally. Close your eyes, relax, and observe the sensations in your body. Repeat 2–3 rounds.
5. Avoid if you have high blood pressure, heart issues, or respiratory conditions—practice on an empty stomach.

Benefits of Kapalabhati (Skull Shining Breath)

1. This practice helps eliminate heartburn, acidity, and gas while strengthening the lungs.
2.  It improves concentration and memory, boosts endorphin production, and promotes a positive mood.
3. It can relieve asthma wheezing and alleviate sinusitis. 
4. Regular practice enhances the metabolic rate, aids in weight loss, and removes toxins from the body.
5.  It improves kidney and liver function, lowers blood sugar, and stimulates the pancreas.
6.  Additionally, it can cure acne, treat varicose veins, regulate menstrual cycles, and prevent menstrual cramps.

Bhramari (Humming Bee Breath)

1. Sit comfortably and close your eyes. Gently close your ears by placing your index fingers on the cartilage (flap) of your ears.
2. Take a deep breath, and gently press the cartilage while humming like a bee as you exhale. Feel the vibrations in your head. Keep your lips lightly separated during the practice to allow the sound vibrations to be heard and felt more clearly in the brain. Ensure your jaw is relaxed.
3. At the end of each exhalation, breathe deeply and repeat the process. Repeat 5–10 times, maintaining a calm, focused state throughout the practice.
4.  Bhramari calms the mind, relieves stress, reduces anxiety, and improves sleep quality. It also enhances focus and soothes the nervous system. It is best practiced in a quiet space for deep relaxation.

Benefits of Bhramari Pranayama 

1. It provides instant relief from tension, anger, and anxiety while promoting relaxation. 
2. The practice can help alleviate headaches, migraines, and nasal congestion, and it is especially beneficial for those with hypertension by calming the mind. 
3. Bhramari also enhances concentration, memory, and confidence. It supports reproductive health in women, improves sleep quality, and soothes throat irritation. 
4. The buzzing sound improves hearing and promotes inner peace, creating a calming effect that prepares the mind for meditation and spiritual growth.