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Pranayama - The Art of Yoga Breathing
When the Breath wanders, the mind is unsteady, but when the Breath is
still, so is the mind still." - Hatha Yoga Pradipika
Breathing is life. It is one of our most vital functions. One of the Five
Principles of Yoga is Pranayama or Breathing Exercise which promotes
proper breathing. In a Yogic point of view, proper breathing is to bring more
oxygen to the blood and to the brain, and to control Prana or the vital life
energy. Pranayama Yoga also goes hand in hand with the Asanas. The
union of these two Yogic Principles is considered as the highest form of
purification and self-discipline, covering both mind and body. Know more
about Pranayama techniques in the following sections:
Pranayama - What is Yoga Breathing?
One of the Five Principles of Yoga is Pranayama or the science of breath
control. This is an overview of what Pranayama is and the Breathing
Exercises practiced in Yoga.
Pranayama - Importance of Breathing
Breathing is the only means of supplying our bodies and its various organs
with oxygen which is vital for our survival. Learn the importance of proper
breathing in this section.
Pranayama - Traditional Breathing Techniques
Take a closer look at the different Traditional Breathing Techniques - High
Breathing, Low Breathing, Middle Breathing, and the Complete Breath.
Pranayama - Stages of Breathing in Yoga
Each cycle of breathing which is usually thought of as merely inhalation
followed by exhalation, may be analyzed based on its four phases or stages.
Take your yoga kit and know the Four Stages of Breathing in Yoga.
Pranayama - Arrested and Resting Breath
The empty pause completes the cycle which terminates as the pause ends
and a new breathing cycle begins. Know the importance of Arrested and
Resting Breath in this section.
Pranayama - Techniques to Prolong Pauses
Bhandas are Yoga Techniques and aids which are practiced in order to slow
down one's breathing. Know the four important Bandhas and learn how they
are done.
Pranayama - Patterns of Rest
In this section, know the importance of Pattern of Rest between inhalation
and exhalation. Also, know the various benefits of having self-control in Yoga
breathing.
Pranayama - Importance of Exhalation
The Pranayama practice gives emphasis to inhalation, exhalation, and
retention of breath. Learn why proper exhalation is considered as the most
important part of Pranayama practice.
Pranayama - Safety Guidelines
The Pranayama practice is safe to do as long as you keep some essential
things in mind. Know some general guidelines or principles to keep you on
the safe side while doing the exercises.
Pranayama - Prana and the Body
Prana is the center of all Yoga Exercises and practices. It is the energy, the
self-energizing force that embraces the body. Know more about Prana and
its role in Pranayama.
Pranayama - The Seven Chakras
The Chakras are the seven main energy centers in the body. They are
described as "whirling disks of light", and each Chakra radiates a specific
color and energy.
Breathing on the Beach
The beach can also be a haven for wellness. Take comfort from your yoga
mats and try doing simple breathing exercises that could improve your blood
pressure, heart function, and energy next time you hit the beach.
Pranayama - Breathing Techniques for Beginners
The basic Breathing Exercises and Techniques will form the foundation of
your daily Yoga practice. Just make sure that you know the proper way of
breathing before doing these exercises.
Pranayama - Advanced Breathing Techniques
After doing the basic Breathing Techniques properly, you can wear your
favorite piece of yoga jewelry and move on to the advanced techniques.
Bear in mind that these are powerful exercises, so practice them slowly and
know your limits.
Bhraman Pranayama
Bhraman Pranayama is a beneficial Breathing Technique of Loknath Yoga for
people over 45 or 50. This is really very effective in the maintenance and
restoration of physical and psychological health after suffering from a severe
illness.
These are the essential aspects of Pranayama. Please note that Yoga
Breathing Exercises are very powerful exercises. Many people experience
dizziness or lose consciousness while practicing Breathing Techniques,
whether basic or advanced exercises. Practice all Breathing Exercises slowly.
Perhaps ask a friend to stay with you when trying out a new Breathing
Technique. In addition, you can sign up for some Breathing or Yoga Classes
and practice under supervision of an expert.
How to Do Pranayam
Pranayam (also spelled Pranayama) is an ancient practice concerned with
breath control. Research has shown that practicing Pranayama can relieve
symptoms of asthma.It is also beneficial in treating stress related disorders,
such as anxiety and depression. There are a total of six types of Pranayam
practice, all of which are detailed here.
Method 1 of 6: Bhastrika Pranayam: Bellows Breath
1.1-Breathe in deeply through your nostrils. First, feel the diaphragm move
down, allowing the lungs to expand and forcing the abdomen out; then feel
your chest expand with your collar bones rising last.
1.2-Breath out quickly through your nostrils. Feel the collar bones
dropping, chest deflating, and abdomen shrinking as the lungs collapse. This
process of exhaling should be much faster than the process of inhaling --
almost like a rapid deflation.
1.3-Repeat the process. When correctly done, your chest will expand
when you breathe in and deflate when you breathe out. Continue doing this
for 5 minutes.
1.4-With practice, speed up your breathing. Beginners should always
start slowly to avoid hyperventilating, but over time, it will be possible to
turn this into a rapid breathing technique.
Method 2 of 6: Kapalbhati Pranayam: Shining Forehead Breath
2.1-Inhale through your nostrils normally until your lungs are
full. Keep your inhalation slow but unforced. First, feel the diaphragm move
down, allowing the lungs to expand and forcing the abdomen out; then feel
your chest expand with your collar bones rising last.
2.2-Exhale through both nostrils forcefully. This places the emphasis of
the breath on the exhale rather than the (natural) inhale. Assist your
exhalation by pulling in your stomach muscles to expel air. Exhaling should
take much less time than it took to inhale.
“Forced” exhalation means that the contraction of your stomach muscles
helps push the air out of your body. It does not mean that the exhalation
should be uncomfortable for you in any way.
2.3-Repeat breaths for 15 minutes. You may take a minute's rest after
every five minutes.
Method 3 of 6: Anulom Vilom Pranayam: Alternate Nostril Breath
3.1- Close your eyes. Focus your attention on your breathing.
3.2-Close the right nostril with the right thumb. Simply press the
thumb against your nostril to block it.
3.3-Inhale slowly through the left nostril. Fill your lungs with air. First,
feel the diaphragm move down, allowing the lungs to expand and forcing the
abdomen out; then feel your chest expand with your collar bones rising last.
3.4-Remove your thumb from your right nostril. Keep your right hand
by your nose and your lungs full of air.
3.5-Use your ring and middle finger to close your left nostril. Most
people find it easier to continue using the same hand to block either nostril,
but you’re welcome to switch hands depending on which nostril you’re
blocking.
You can also switch if your arm gets tired.
3.6-Exhale slowly and completely with the right nostril. Feel the collar
bones dropping, chest deflating, and abdomen shrinking as the lungs
collapse. When you’ve finished exhaling, keep your left nostril closed.
3.7-Inhale through the right nostril. Fill your lungs.
3.9-Breathe out slowly through the left nostril. This process is one
round of Anulom Vilom Pranayam.
3.10-Continue for 15 minutes. You may take a minute's rest after every
five minutes of exercise.
Method 4 of 6: Bahya Pranayam: External Breath
4.1-Inhale deeply through your nose. First, feel the diaphragm move
down, allowing the lungs to expand and forcing the abdomen out; then feel
your chest expand with your collar bones rising last.
4.2-Exhale forcefully. Use your stomach and diaphragm to push the air
from your body. “Forced” exhalation means that the contraction of your
stomach muscles helps push the air out of your body. It does not mean that
the exhalation should be uncomfortable for you in any way.
4.3-Touch your chin to your chest and suck in your stomach
completely. The goal is to leave a hollow below your ribcage, making it look
like the front muscle wall of your abdomen is pressed against the back. Hold
this position -- and your breath -- for as long as is comfortable.
4.4-Lift your chin and breathe in slowly. Allow your lungs to completely
fill with air.
4.5 -Repeat 3 to 5 times.
Method 5 of 6: Bhramari Pranayam: Bee Breath
5.1-Close your eyes. Focus on your breathing.
5.2-Place your thumbs in your ears, your index fingers above your
eyebrows, and your remaining along the sides of your nose. Keep
each pinky finger near a nostril.
5.3-Breath in deeply through the nose. First, feel the diaphragm move
down, allowing the lungs to expand and forcing the abdomen out; then feel
your chest expand with your collar bones rising last.
5.4-Use your pinkies to partially close each nostril. Keep your lungs
filled.
5.5-Breathe out through the nose while humming. Note that the
humming sound should originate in your throat, not as a result of your
partially-blocked nostrils.
Method 6 of 6: Udgeeth Pranayam: Chanting Breath
6.1-Breathe in deeply through the nose. First, feel the diaphragm move
down, allowing the lungs to expand and forcing the abdomen out; then feel
your chest expand with your collar bones rising last.
6.2-Exhale very slowly while saying Om. Allow the syllable to draw out
as slowly as you can. Make sure to keep the O long and the M short.
(“OOOOOOm.”)
6.3-Repeat 3 times.
By Kate Holcombe
A few weeks ago, my seven-year-old son, Hayes, told me he was having
trouble falling asleep. He said that he was having "many thoughts" at night
and couldn't stop his mind from thinking. I told him about a breathing
practice that I had taught his older brother, Calder, a few years earlier, and I
suggested that Hayes could try it while lying in bed at night to help him
relax and fall asleep. The practice was simple: a few minutes of
diaphragmatic breathing followed by a few minutes of consciously and gently
extending each exhalation.
"Maybe you'd like to try it?" I said to Hayes. "I think it was helpful for your
brother sometimes, and maybe it will help you, too." Just then, Calder, who
had been passing through the room, announced: "You're wrong, Mom." I
held my breath, wondering if he'd tell Hayes that my advice wasn't going to
work. "It doesn't help me sometimes," he said matter-of-factly. "It helps
me all the time."
I was pleasantly stunned. I hadn't realized that Calder was still using the
practice I had taught him three years earlier. As I knelt on the living room
floor to teach Hayes the same practice, I was reminded that pPranayama,
the fourth of the eight limbs of yoga outlined in Patanjali's Yoga Sutra, does
not have to be complicated.
Pranayama, which literally means "to extend the vital life force," or prana, is
an incredibly rich practice made up of many breathing techniques that vary
in complexity from ones simple enough for a child to do to those appropriate
only for advanced practitioners. While the best way to practice pranayama is
under the guidance of an experienced teacher, there are simple techniques—
such as gentle diaphragmatic breathing and comfortably lengthening the
exhalation—that can be used at any time to transform not only your breath
but also your state of mind.
In my work as a yoga therapist, I treat people struggling with a variety of
issues, including depression, anxiety, sleep disturbances, chronic pain, and
even life-threatening illness. Time and time again, I've seen simple
pranayama practices reduce stress and anxiety; promote restful sleep; ease
pain; increase attention and focus; and, on a more subtle level, help people
connect to a calm, quiet place within so that they experience greater clarity
and well-being on every level.
In the Yoga Sutra, Patanjali describes pranayama as a process by which you
can break your unconscious breathing pattern and make the breath long,
easeful, and smooth. Most people's unconscious breathing patterns are
anything but easeful and smooth; they tend to be tense, shallow, and
erratic. When we are afraid or hear bad news, we often gasp—inhaling and
then holding the breath. These breathing patterns can activate the
sympathetic nervous system (often referred to as the "fight or flight
response").
One of the primary reasons that pranayama techniques that foster a long,
smooth exhale (like the ones presented here) are so beneficial is because,
when practiced correctly, they can support the parasympathetic nervous
system and activate what is commonly known as the "relaxation response,"
reducing stress and its effects on your body and mind. As a result, your
resilience in the face of challenge or adversity increases, and your mind
becomes more focused and still.
A Quiet Mind
The eight limbs of yoga outlined in the Yoga Sutra are a path to help you
reach a state of Yoga, or focused concentration. But this focused
concentration is not the end goal. As Patanjali tells us, the result of reaching
this state of attention is that you experience clearer perception and a greater
connection with your true Self.
When you're connected with your true Self, it becomes easier to see what is
not your true Self—your mind, body, thoughts, feelings, job, and essentially
all of the changing circumstances around you. This discernment allows you
to act from a place of the Self, and when you do that, you experience less
suffering.
Pranayama is an important tool to get you to this state of more focused
concentration, leading you to clearer perception, a greater connection with
the Self, and ultimately a happier life. In Yoga Sutra 2.52, Patanjali writes,
"As a result [of pranayama], the covering that blocks our own inner light is
reduced." In other words, through the practice of pranayama, you can
reduce all of the mental noise—the agitation, distractions, and self-doubt—
that prevents you from connecting with your own inner light, your true Self.
In this way, pranayama can have a profound effect on your life.
The Practice
Though practice of pranayama is safest and most effective when guided by
an experienced teacher who knows your needs and capabilities, there are
several simple techniques you can try at home as long as you're in good
health and you don't push beyond your capacity.
The three breathing practices that follow—relaxed, diaphragmatic breathing;
Sitali (or Sitkari) Pranayama; and gentle "extended exhale" breathing—are a
good introduction to pranayama. Each supports the parasympathetic
nervous system, quiets the mind, and helps to bring about a state of more
focused attention. As you continue to practice these techniques over time,
you may start to notice when you are unintentionally holding your breath or
breathing shallowly. You also may begin to associate patterns of the breath
with your moods or states of mind. This self-awareness is the first step
toward using the practices of pranayama to help shift your patterns and,
through regular practice, create positive change in your life.
Try each practice daily for a week and observe how it affects your body,
breath, and mind in order to figure out which is best for you. You can do
them at just about any time of day, though preferably not immediately
following a large meal.
Basic Breath Awareness
This gentle introduction to diaphragmatic breathing teaches you how to
breathe more fully and consciously.
Benefits: Quiets and calms the entire nervous system, reducing stress and
anxiety and improving self-awareness.
Try it: At least once a day, at any time.
How to: Lie comfortably on your back with your knees bent and your feet
flat on the floor about hip-distance apart. Place a palm on your abdomen
and breathe comfortably for a few moments, noticing the quality of your
breath. Does the breath feel tense? strained? uneven? shallow? Simply
observe the breath without any judgment. Then gradually begin to make
your breathing as relaxed and smooth as possible, introducing a slight pause
after each inbreath and outbreath.
Once the breath feels relaxed and comfortable, notice the movement of the
body. As you inhale, the abdomen naturally expands; as you exhale, feel the
slight contraction of the abdomen. In a gentle way, try to actively expand
the abdomen on the inhale and contract the abdomen on the exhale to
support the natural movement of the diaphragm and experience the
pleasure of giving yourself a full, relaxed breath. Continue the practice for 6
to 12 breaths.
The Cooling Breath
Sitali Pranayama is often translated as "the cooling breath" because the act
of drawing the air across the tongue and into the mouth is said to have a
cooling and calming effect on the nervous system. To practice Sitali, you
need to be able to curl the sides of your tongue inward so that it looks like a
straw. The ability to curl the tongue is a genetic trait. If you can't, try an
alternative technique called Sitkari Pranayama, which offers the same
effects.
Benefits: Can improve focus; reduce agitation, anger, and anxiety; and
pacify excess heat in the system.
Try it: Twice a day, or as needed during stressful times. Sitali and Sitkari
Pranayama are particularly supportive when you're feeling drowsy in the
morning or during an afternoon slump when you need to improve your
focus.
How to: Sitali Pranayama: Sit comfortably, either in a chair or on the floor,
with your shoulders relaxed and your spine naturally erect. Slightly lower the
chin, curl the tongue lengthwise, and project it out of the mouth to a
comfortable distance. Inhale gently through the "straw" formed by your
curled tongue as you slowly lift your chin toward the ceiling, lifting only as
far as the neck is comfortable. At the end of the inhalation, with your chin
comfortably raised, retract the tongue and close the mouth. Exhale slowly
through the nostrils as you gently lower your chin back to a neutral position.
Repeat for 8 to 12 breaths.
Sitkari Pranayama: Open the mouth slightly with your tongue just behind
the teeth. Inhale slowly through the space between the upper and lower
teeth, letting the air wash over your tongue as you raise your chin toward
the ceiling. At the end of the inhalation, close the mouth and exhale through
the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12
breaths.
The Long Exhale
This 1:2 breathing practice, which involves gradually increasing your
exhalation until it is twice the length of your inhalation, relaxes the nervous
system.
Benefits: Can reduce insomnia, sleep disturbances, and anxiety.
Try it: Before bedtime to help support sleep, in the middle of the night when
you're struggling with insomnia, or at any time of the day to calm stress or
anxiety. (In general, it's best to avoid practicing 1:2 breathing first thing in
the morning unless you're experiencing anxiety. The relaxing effects of the
practice tend to make it more difficult to get up and go on with your day.)
How to: Begin by lying on your back with your knees bent and feet flat on
the floor, hip-width apart. Place a palm on the abdomen and take a few
relaxed breaths, feeling the abdomen expand on the inhalation and gently
contract on the exhalation. With your palm on your abdomen, mentally
count the length of each inhalation and exhalation for several more breaths.
If the inhalation is longer than the exhalation, you can begin to make them
the same length over the next few breaths.
Once your inhalation and exhalation are equal, gradually increase the length
of your exhalation by 1 to 2 seconds by gently contracting the abdomen. As
long as the breath feels smooth and relaxed, continue to gradually increase
the exhalation by 1 to 2 seconds once every few breaths. Make sure you
experience no strain as the exhalation increases and keep going until your
exhalation is up to twice the length of the inhalation, but not beyond. For
example, if your inhalation is comfortably 4 seconds, do not increase the
length of your exhalation to more than 8 seconds.
Keep in mind that even an exhalation that is only slightly longer than the
inhalation can induce a calming effect, so take care that you don't push
yourself beyond your capacity. (If you do, you'll likely activate the
sympathetic nervous system, or stress response, and feel agitated rather
than calm.)
If your breath feels uncomfortable or short, or if you're gasping on the next
inhalation, back off to a ratio that is more comfortable for 8 to 12 breaths.
Then finish your practice with 6 to 8 natural, relaxed breaths.
How Healthy Is Your Breathing?
Poor breathing habits are easy to spot. These tests will help determine if you
can benefit from breath exercises.
Upper-Chest Breathing: Lie on your back, placing one hand on your upper
chest and the other on your abdomen. If the hand on your chest moves as
you breathe but the one on the abdomen does not, you're definitely a chest-
breather. Anything more than slight movement in the chest is a sign of
inefficient breathing.
Shallow Breathing: Lie on your back and place your hands around your
lower ribs. You should feel an effortless expansion of the lower ribs on the
breath in and a slow recoil on the breath out. If your ribs remain motionless,
your breathing is too shallow, even if your belly moves.
Overbreathing: Lie down and take a few minutes to let your body establish
its relaxed breathing rate. Then count the length of your next exhalation and
compare it to the length of the following inhalation. The exhalation should be
slightly longer. If not, you are an overbreather. As a second test, try to
shorten your inhalation. If that causes distress you are probably an
overbreather. Because it is easy to manipulate the outcome of these two
tests, you may want someone else to count for you at a time when you are
not paying attention to your breath.
Breath Holding: Holding one's breath after inhaling may be the most
common poor breathing habit. To determine if you do this, pay attention to
the transition from inhalation to exhalation. A breath-holder usually feels a
"catch" and may actually struggle to initiate the exhalation. This tendency is
particularly noticeable during exercise. You can reduce the holding by
consciously relaxing your abdomen just as an inhalation ends.
Reverse Breathing: Reverse breathing happens when the diaphragm is
pulled into the chest upon inhalation and drops into the abdomen on
exhalation. Lie on your back and place your hands on your abdomen. The
abdomen should slowly flatten as you exhale and rise gently as you inhale. If
the opposite occurs you are a reverse breather. Since reverse breathing may
only occur during exertion, this test is not completely reliable.
Mouth Breathing: It's fairly easy to notice if you're a mouth-breather; if
you're not sure, ask your friends or try to catch yourself at unguarded
moments.
