Pranayama

Original Editor - Ashmita Patrao

Top Contributors - Ruchi Desai, Ashmita Patrao, Kim Jackson and Zsofia Laszlo  

Introduction

The air that we breathe is a passport for life. Through exercise, we take in a huge amount of oxygen for existence. Pranayama is the science of breath control first practiced in India. It is a conscious control of breathing in the life-giving oxygen into our body. The ancient texts say that retention of air increases the level of prana (energy) in the body, and also regulates the flow of pranic energy throughout the body. So Pranayama helps remove all ailments and also can stop the aging process of the body.

Prana means 'life force' and ayama is 'the extension of life force'. When breathing the inhalation and exhalation of breath cleanses and purifies an individual, energizes an overexcited body, and yet calms the agitated mind.

Mind and breath: The mind, consisting of thoughts and emotions is closely related to the breath. When the mind is calm and relaxed, the breathing is smooth and slow.

If you are stressed breathing is fast & shallow but mostly through the chest. When one gets angry, the breathing becomes fast and forceful. In depressed states sighing. When in pain gasping. In anxiety shallow and rapid. In this way, the mental and emotional states affect breathing.

Physiology of Pranayama breathing

In process of breathing, one uses the diaphragm, the intercostal muscles in the chest. Diaphragmatic breathing is called vertical breathing and is considered a more efficient way to inhale air than inhaling while expanding the chest which is called horizontal breathing. The diaphragm helps utilize more oxygen. As this huge muscle is attached to the internal organs like the spleen, liver, pancreas, and stomach, its movement helps in the smooth functioning of these vital organs

Benefits of Pranayama

Pranayama has demonstrated improvement in various cardiorespiratory conditions.

• Asthma: It has reduced systolic blood pressure, pulse rate, vital functional capacity, peak expiratory flow rate, and FEV1. Additionally, it demonstrated a reduction in the frequency of attacks, severity, and medication requirement in addition to an improved quality of life.
• COPD: there was a reduction in attacks, medication requirements,s and symptom severity, and improved quality of life. Activity and impact scores also improved significantly.
• Cancer patients: Improved emotions, fatigue, reduced anxiety, and increase sleep.
• Cardiac patients and hypertensive patients: Both SBP and DBP were reduced in the case of pranayama, with a reduction in anxiety. Thus pranayama has proved beneficial indicating physiological and psychological benefits.

Steps in pranayama

1. Pooraka (Inhalation)

2. Rechaka (Exhalation)

3. Kumbhaka (Retention): this step includes breath holding after inhalation and breath holding after exhalation

Types of Pranayama

Observation of normal breathing process which involves observation of the normal inhalation process ie inhalation through the nose or mouth. Awareness of chest and stomach movement in breathing, feeling the oxygen entering.

Energy-enhancing breaths:

Kapalabhati (Skull shining): To perform the kapalabhati pranayama technique, sit in a comfortable position crossing your legs. Perform two to three deep inhales and exhales. Now inhale deeply and exhale forcefully drawing all the air out. Your belly should be drawn in, as you exhale. When you inhale, let it happen passively without you making any effort to inhale as the belly goes back to its normal position. Exhale forcefully again and continue doing this about 20 to 30 times.

Bastrika (Bellous breathing): This literally means one has to operate the lungs like the below, fast inhalation and fast exhalation. It can be performed with kumbhaka and bandhas. This is a vitalizing type of Pranayama. This rhythmic inhalation and exhalation stimulate the circulation of cerebral fluid, creating compression and decompression in the brain. Rhythmic diaphragm movements stimulate heart & lung muscles improving blood circulation. Accelerated blood circulation and rate of gas exchange in each cell produce heat and wash out gases.

Murcha (the retraining breath): This type of Pranayama induces a state of "conscious unconsciousness" (in the words of Swami Satyananda of Bihar School of Yoga). One should inhale through both the nostrils, the kumbhaka with Bandhas, but while exhaling the Jalandhar Bandha (Chin Lock) is kept intact and then exhalation is done through the mouth. Excess pressure is exerted on carotid sinus during exhalation with Jalandhar bandha, which further reduces blood pressure and one can experience a state of unconsciousness with practice.

Kumbhaka (the pure breath): This helps to raise both physical and mental energy. This process starts with inhalation through the right nostril followed by exhalation till the count of one, two, three, four....six the 1st time, followed by an exhalation to the count of one, two, three .... twelve. This is performed alternatively on both sides, with exhalation till a maximum count of twelve.

Ujjayi (the hissing breath): Ujjayi means the ocean and this pranayama is about mimicking the oceanic sound or the sound of the waves. To do this, be seated in a comfortable position crossing your legs. Now start to inhale and exhale deeply using your mouth. While doing this, constrict your throat as if something is choking it when you exhale and inhale the air. This will produce a sound similar to the ocean when you breathe. Now close your mouth and start to breathe using your nose, but maintain the same tone in your throat so you still continue to make the same sound as your breath. You can repeat this Pranayama breathing exercise about ten to fifteen times.

The calming breaths:

Sukka Purvaka (easy breath): This is about alternate nostril breathing. In this case, the inhalation and exhalation are done with one nostril blocked and the other partially open. Inhale through the right nostril with the left blocked, might hold for a few seconds, and exhale through the same nostril. Repeat for 12 times after which the entire exercise is performed by inhaling through the left nostril. This type of Pranayama is particularly useful in cleansing the nasal passages and creating calmness within.

Sithali (cooling breath): Sheetal also means cool, and this Pranayama technique will help you achieve the same. To perform shitali Pranayama, be seated in a comfortable position. Cross your legs and take five to six deep breaths to get yourself prepared. Now open your mouth in an "o" shape and start to inhale through the mouth. When you exhale, do so with your nose. This can be repeated five to ten times.

• Sit in a comfortable position.
• Cross your legs and take five to six deep breaths to get yourself prepared.
• Close your eyes and relax your whole body with normal breathing
• Put the tongue on the lower lip and try to roll the tongue.
• Inhale deeply from the mouth.
• Retain your breath for as long as possible.
• Close the mouth slowly and exhale through the nose.
• This is one round of sheetali pranayama.
• You can start by doing 2 – 3 rounds, and gradually go up to 15 rounds.

Sitkari (Sipping breath): This is done by opening lips, keeping the upper and lower teeth touching each other after inhaling through the mouth with a hissing sound, then performing kumbhaka with bandhas and then exhaling with nostrils.

• Sit in a meditative pose or in a comfortable posture on the floor Keep the back straight and shoulders relaxed
• Place hands on the knees, fingers relaxed and eyes closed
• Join lower and upper teeth
• Fix the front portion of the tongue against the front teeth and the rest of the tongue on the palate
• Separate the lips and inhale from the mouth making a chilling sound
• Retain your breath for as long as possible
• Exhale through both nostrils
• This is one round of sheetkari pranayama.

The air passing via the tongue, cools the blood, lowering the temperature of blood. This type of Pranayama removes excess heat in the body. Also the diseases like acidity, hypertension, etc. This Pranayama harmonizes the secretions of reproductive organs and all the endocrine systems. Also, it improves digestion, lowers High Blood pressure, and purifies the blood.Swati Bhagat : Alternative Therapies. Jaypee; 2004

Brahmari (Humming breath): In this Pranayama one has to make sounds like a humming bee while exhalation and inhalation as well. This Pranayama increases psychic sensitivity and awareness of subtle sound vibrations, and this proves to be useful for Nada Meditation. This is useful in removing stress and mental problems like anxiety, depression, anger, etc.

• Sit in a meditative pose or in a comfortable position on the floor.
• Keep your back straight, shoulders muscles relaxed and eyes closed.
• Close both your ears with the index fingers of both hands.
• Raise your elbows to the level of your shoulders. Inhale deeply.
• Retain your breath for as long as possible.
• Exhale slowly making a buzzing sound like that of a bee

Nadi sudi (Nerve purifying breath): Sit down in a comfortable place assuming a cross-legged position. Now use your thumb (right hand) to close the right side of your nose. Inhale deeply using the left nostril. Now close the left nostril and exhale using the right one. In the same way, now with the left nostril still closed, inhale using the right nostril and exhale with the left one. You can continue doing this exercise around 10 - 15 times.

Pranayama in Motion

Traditional pranayama was based on various aspects of physical and spiritual well-being, practiced from a seated position. In the modern world where everyone is at their desks for long durations proceeding with pranayama in motion is a good option.

Pranayama while standing: This enhances rapid amounts of prana providing additional energy. The technique involves small. movements or rotations of the neck, spine, and hips, feeling the blood flowing into the different parts of the body. This is followed by inhalation with some amount of spine extension, breath holds to feel the energy, and exhalation with the spine returning to neutral.

Leaning pranayama: This is a tool for both body/mind coordination and energy revitalization. Taking a deep inhalation the subject is required to lean on the right side, releasing in 3 distinctive spurts. Bring the body to an erect position after which the same procedure is repeated.

Dynamic tension 1: push the mountain: This is ideal to tone your body. Inhalation with hands raised to shoulder level. Hold your breath feeling the energy at this point for 10 seconds. Exhalation bringing the hands down, pushing down like ones pushing the sky upwards

Resources

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References

<Swati Bhagat : Alternative Therapies. Jaypee; 2004

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