Introduction to Pranayama and Yogic Breathing
What is Pranayama?
Many people think of Pranayama as just breathing control, but it is much more. Ayama means dimension, not control. So pranayama is practiced in order to expand the dimensions of prana within the body. Pranayama is essentially a process by which prana is controlled by regulating the breathing voluntarily.
Breathing is so simple and so obvious we often take it for granted, ignoring the power it has to affect body, mind and spirit. With each inhale we bring oxygen into the body and spark the transformation of nutrients into fuel. Each exhale purges the body of carbon dioxide, a toxic waste. Breathing also affects our state of mind. It can make us excited or calm, tense or relaxed. It can make our thinking confused or clear. What’s more, in the yogic tradition, air is the primary source of prana or life force, a psycho-physio-spiritual force that permeates the universe.
Pranayama is loosely translated as prana or breath control. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help clear and cleanse the body and mind. It is also used in preparation for meditation, and in asana, the practice of postures, to help maximize the benefits of the practice, and focus the mind.
Below are several of the most commonly used forms of pranayama
Ujjayi is often called the “sounding” breath. It involves constricting the back of the throat while breathing to create an “ah” sound
Benefits
• Focuses the mind
• Increases mindfulness
• Generates internal heat
How to do it
• Make yourself comfortable in a seated position with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.
• Allow the breath to be gentle and relaxed as you slightly contract the back of your throat creating a steady hissing sound as you breathe in and out. The sound need not be forced, but it should be loud enough so that if someone came close to you they would hear it.
• Lengthen the inhalation and the exhalation as much as possible without creating tension anywhere in your body, and allow the sound of the breath to be continuous and smooth.
To help create the proper “ah” sound, hold your hand up to your mouth and exhale as if you are trying to fog a mirror. Inhale the same way. Notice how you constrict the back of the throat to create the fog effect. Now close your mouth and do the same thing while breathing through the nose.
When to do it
• During asana practice
• Before meditation
• Anytime you want to concentrate
Nadi Shodhana
Nadi Shodhana, or the sweet breath, is simple form of alternate nostril breathing suitable for beginning and advanced students. Nadi means channel and refers to the energy pathways through which prana flows. Shodhana means cleansing – so Nadi Shodhana means channel cleaning.
Benefits
Calms the mind, soothes anxiety and stress, balances left and right hemispheres, promotes clear thinking
How to do it
Hold your right hand up and curl your index and middle fingers towards your palm. Place your thumb next to your right nostril and your ring finger by your left. Close the right nostril by pressing gently against it with your thumb, and inhale through the left nostril. The breath should be slow, steady and full. Now close the left nostril by pressing gently against it with your index and middle fingers, and open your right nostril by relaxing your thumb and exhale fully with a slow and steady breath. Inhale through the right nostril, close it, and then exhale through the left nostril.
That’s one complete round of Nadi Shodhana —
• Inhale through the left nostril
• Exhale through the right
• Inhale through the right
• Exhale through the left.
Begin with 5-10 rounds and add more as you feel ready. Remember to keep your breathing slow, easy and full.
When to do it
Just about any time and anywhere. Try it as a mental warm-up before meditation to help calm the mind and put you in a relaxed mood. You can also do it as part of your centering before beginning an asana or posture routine. Also, try it at different times throughout the day. Nadi Shodhana helps control stress and anxiety. If you start to feel stressed out, 10 or 15 rounds will help to calm you down. It also helps to soothe anxiety caused by flying and other fearful or stressful situations.
Leave a Reply