Pranayama - Controlling the Breath
The word "pranayama" is derived from two Sanskrit words: "prana," meaning life force or breath, and "ayama," meaning extension or control and refers to the practice of regulating the breath in order to promote physical and mental wellbeing. This ancient yogic technique has been used for thousands of years to help people manage stress, anxiety, and other health issues.
Breathing is part of our autonomic nervous system, which includes the sympathetic and parasympathetic nervous systems. The sympathetic nervous system controls our responses to triggers and tells the body how to react. It is better known as “fight or flight”. The parasympathetic nervous system helps the body calm down after the danger or threat has passed. It is know as “rest and relax”.
"The practice of pranayama is the key to unlocking the full potential of the body and mind." - Ralph Waldo Emerson, philosopher and writer
In the presence of perceived danger, the breath becomes fast and short as your body tries to load itself with oxygen to prepare for fight or flight. With awareness we can deliberately slow and deepen the breath by signaling the body to calm down. Your breath is a powerful force you can use to control your body's responses to stress. As the famous yoga teacher B.K.S. Iyengar once said, "Pranayama is the bridge between the physical and mental realms of yoga."
Here are some basic pranayama techniques and their benefits:
Three-Part Breathing - Dirga Pranayama
A good breathing exercise for beginners, a simple yet powerful breathing technique in the practice of yoga. This technique involves breathing deeply and slowly, filling the lungs with air in three parts: the lower abdomen, the chest, and the upper lungs.
Benefits
Dirga Pranayama helps to calm the mind and body, reducing feelings of stress and anxiety. This is because slow, deep breathing stimulates the parasympathetic nervous system, which helps to relax the body and reduce the "fight or flight" response.
This technique helps to increase lung capacity by expanding the lungs fully and efficiently. This can be especially beneficial for people who have respiratory issues or who participate in sports that require a lot of cardiovascular endurance.
By breathing deeply and fully, Dirga Pranayama increases oxygenation throughout the body, which can improve overall health and energy levels.
The deep breathing involved in Dirga Pranayama can stimulate the digestive system, helping to improve digestion and elimination.
How to practice three-part breathing
Find a comfortable seated position, either cross-legged on the floor or in a chair with your feet flat on the ground.
Place one hand on your belly and the other hand on your chest.
Take a deep breath in through your nose, filling your belly with air and feeling your hand rise.
Continue to inhale, expanding your ribcage and feeling your other hand rise.
Finally, inhale deeply into your upper chest, feeling your collarbones rise and your hand lift.
Exhale slowly and completely, first letting the air out of your chest, then your ribcage, and finally your belly.
Repeat this cycle for several breaths, focusing on the sensation of the air filling your body and the release of tension as you exhale.
As you become more comfortable with the technique, try to extend your inhalations and exhalations, making them slow, smooth, and even.
Equal Breathing - Sama Vritti Pranayama
Sama Vritti Pranayama is a powerful breathing technique that has numerous benefits for both the body and mind. The technique involves equalizing the length of inhalation and exhalation, and can be done in a seated or lying down position.
Benefits
By regulating the breath, Sama Vritti Pranayama can calm the mind and reduce feelings of stress and anxiety.
This technique can help to improve concentration and mental clarity, making it a great tool for students or anyone who needs to focus on a task.
By bringing the inhalation and exhalation into balance, Sama Vritti Pranayama can help to balance the sympathetic and parasympathetic nervous systems, leading to a feeling of overall relaxation and well-being.
This technique can help to increase the amount of oxygen in the body, which can improve overall health and energy levels.
By focusing on the breath, Sama Vritti Pranayama can help to enhance self-awareness and bring a sense of inner calm.
How to practice equal breathing
Find a comfortable seated position with your back straight and your shoulders relaxed.
Close your eyes and take a few deep breaths, inhaling and exhaling through the nose.
Begin to count the length of your inhale and exhale. If you are new to this practice, start with a count of four for both inhale and exhale.
Inhale for a count of four, filling the lungs with air.
Hold the breath for a count of four.
Exhale for a count of four, emptying the lungs completely.
Hold the breath for a count of four.
Repeat steps 4-7 for several rounds, gradually increasing the length of your inhale and exhale as you become more comfortable with the practice.
It is important to maintain an equal count for both inhale and exhale, as this helps to balance the breath and promote relaxation. You can also experiment with different lengths of the breath to find what works best for you.
Ocean Breath - Ujjayi Pranayama
This technique involves inhaling deeply through the nose, and then exhaling through the mouth with a slight constriction in the back of the throat. This creates a sound similar to ocean waves, and helps to calm the mind and reduce stress.
Benefits
Ujjayi breathing has a calming effect on the mind and body, helping to reduce stress and anxiety.
The sound and rhythm of Ujjayi breath can help to improve concentration and focus, allowing for a more meditative practice.
By taking deep breaths, Ujjayi Pranayama helps to increase lung capacity and oxygen intake.
The slight constriction in the back of the throat during Ujjayi breath can help to strengthen the respiratory muscles over time.
Ujjayi breathing has been shown to help regulate heart rate, leading to a more stable and balanced cardiovascular system.
How to practice ocean breath
Find a comfortable seated position. You can sit on the floor with your legs crossed or on a chair with your feet flat on the ground.
Close your eyes and take a few deep breaths through your nose to center yourself.
Inhale deeply through your nose, filling your lungs with air.
As you exhale, constrict the back of your throat and create a whispering sound in your throat, similar to the sound of ocean waves. The sound should be audible but not too loud.
Continue to breathe in this way, inhaling deeply through your nose and exhaling through your throat with the ocean sound.
As you become comfortable with the technique, try to make the inhalations and exhalations last the same length of time. You can also try to lengthen the duration of each breath.
Practice ocean breathing for a few minutes, gradually increasing the duration of your practice over time.
Alternate Nostril Breathing - Nadi Shodhana Pranayama
It involves alternating the inhalation and exhalation between the left and right nostrils, and is believed to have a number of physical and mental benefits. To perform this technique, sit comfortably and use your right thumb to close your right nostril. Inhale deeply through your left nostril, then use your right ring finger to close your left nostril and exhale through your right nostril. Repeat this process, alternating between your nostrils with each inhale and exhale.
Benefits
By slowing down the breath and focusing on the inhalations and exhalations, this technique can help to calm the nervous system and promote relaxation. It has been shown to lower levels of the stress hormone cortisol, which can have a positive impact on overall health and wellbeing.
It improves respiratory function by increasing lung capacity and strengthening the respiratory muscles. This can be particularly beneficial for individuals with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD).
This technique balances the left and right hemispheres of the brain. Nadi Shodhana Pranayama can help to promote a sense of mental clarity and focus, and may even enhance cognitive function.
It also regulates blood pressure, improves circulation, and boosts the immune system. It is also believed to have a positive effect on digestion and can help to alleviate symptoms of gastrointestinal issues such as bloating and constipation.
How to practice alternate nostril breathing
Find a comfortable seated position with your back straight and your shoulders relaxed.
Take a few deep breaths to center yourself and prepare for the practice.
Bring your right hand up to your face and use your thumb to close your right nostril.
Inhale slowly and deeply through your left nostril for a count of four.
At the top of your inhalation, use your ring finger to close your left nostril and hold your breath for a count of four.
Release your thumb from your right nostril and exhale slowly and completely for a count of eight.
Inhale through your right nostril for a count of four.
At the top of your inhalation, use your thumb to close your right nostril and hold your breath for a count of four.
Release your ring finger from your left nostril and exhale slowly and completely for a count of eight.
This completes one round of Alternate Nostril Breathing. Repeat this process for several rounds, alternating between inhaling through the left nostril and inhaling through the right nostril.
When you are finished, release your hand and sit quietly for a few moments, noticing the effects of the practice on your body and mind.
In addition to these techniques, there are many books and resources available to help you learn and deepen your practice of pranayama. Some of these include "Light on Pranayama" by B.K.S. Iyengar, "The Yoga of Breath" by Richard Rosen, and "Breath: The New Science of a Lost Art" by James Nestor. With some basic pranayama practice, we can learn to harness the power of the breath to promote health, happiness, and spiritual growth.
Happy breathing!