There seems to be a misconception of yoga that
it is synonymous with asana, the physical postures, and its practices
aim only at achieving ever challenging gymnastic feats. In reality, this
misunderstanding of yoga is furthest from the truth. Yoga practices are
balanced integration of physical postures (asana), breathing
(pranayama), deep relaxation and meditation practices. Therefore, yoga
would be incomplete if only asana is practised. Physical practices are
designed as warm-ups leading up to the vital pranayama breathing
practices. In fact, pranayama and cleansing yogic practices were
developed first in ancient India prior to asana practices, highlighting
the importance of breathing practices. Since 6th to 5th centuries BCE,
yogis knew that breathing practices were essential in promoting the flow
of vital energy, the prana, and to control the pranic movement.
However, the healing power of this advanced yoga practice was kept
secret among the rishis (sages) and was not known among the general
public until recent years. Sri Swami Satyananda Saraswati, the founder
of Bihar School of Yoga, imparted and propagated pranayama sequences to
be incorporated into daily routines to benefit all people, including
invalids and the physically challenged.
Yoga is experiential.
It can neither be only an intellectual exercise nor a matter of blind
belief. In order to reap the benefits of this ancient wisdom, all
aspects of yoga, including pranayama, must be practised with dedication.
Pranayama practices can transform your daily life and give you a better
understanding of your body and health. According to Ayurveda, the
purpose of pranayama is to improve one’s quality of life and increase
lifespan. In order to attain the much coveted long and healthy life,
understanding the following three points are essential:
- 1) The difference between regular breathing and pranayama practices
- 2) The benefits of pranayama in daily activity
- 3) How pranayama prevents diseases and improves health
Pranayama: An Essential Practice of Patanjali’s Eight Limbs of Yoga
The
Eight-Limbs of Yoga is the structural framework of yoga as outlined in
the Yoga Sutra, compiled approximately 2000 years ago by Patanjali, for
controlling our restless minds so we have better focus to engage fully
in our daily lives. It is a method of self-realization in 8 progressive
steps. Pranayama, the 4th limb of yoga, is the precursor to meditation
practices, and the start of the advanced yoga practices. However,
practices must be done in synchronicity to develop in organic unity.
1st Limb: Yoga takes us on an inward journey from the external to the internal. The first limb is the Yamas,
a code of social conduct. The 5 rules of yamas are external disciplines
to help people live harmoniously in society and to positively direct
their energies.
- 1. Ahimsa: practice non-violence and non-harm physically, verbally and emotionally
- 2. Satya: practice truthfulness and honesty
- 3. Asteya: no stealing, materially, personally and intellectually
- 4. Bramacharya:
behave with restraint and good intentions (Traditionally known as the
practice of celibacy but recently, the aspect of “Godly behaviour” has
become the focus of this practice.)
- 5. Aparigraha: practice non-possessiveness
2nd Limb: The second limb is the Niyamas,
the code of personal conduct, consisting of 5 rules of internal
discipline to help us live harmoniously with others, prevent personal
accumulation of negative karma, and ultimately, to reduce unnecessary
suffering for ourselves. In effect, both yamas and niyamas create
guidelines for people to live mindfully and in peace while avoiding
creating negative energy.
- 1. Saucha: practice of physical and mental cleanliness
- 2. Santosha: practice of contentment, be satisfied with what you have
- 3. Tapas: practice discipline
- 4. Svadhyaya: practice self-reflection, awareness of one’s mind and actions
- 5. Ishvara Pranidhana: practice of devotion to align one’s energy to higher consciousness and to the ideals of one’s pure awareness
3rd Limb: Asana
is the practice of mastering the body to sit still in meditation. The
Sanskrit etymology of the word means cushion, which is used for sitting
in a meditative pose. The physical postures, purposefully created for
the asana practice, must be done with body, mental and breath awareness.
Without awareness, nor adhering to the yamas and niyamas, the
practitioner is only doing physical exercise, not yoga. Getting to know
our physical bodies is the first step to gaining self-awareness and
preparing ourselves for the breathing and meditation practices.
4th Limb: Pranayama
is breathing practice to control the flow of prana, the vital life
force, and to deepen one’s physical and mental awareness in deep
relaxation. Although the physical benefits of the practice are
undeniable, ranging from controlling heart rate to purifying the lungs,
it also balances the mental and emotional state of a person. It is the
first stage of advanced yoga practices, followed by the meditative limbs
of yoga. In pranayama, the breath acts as a bridge to connect the body
and mind. Asana and pranayama practices gradually open up our deepest
personal conditioning and make us aware of the suffering this
conditioning generates.
5th Limb: Pratyahara is the
practice of detaching from the sense organs. It brings us to a state of
complete relaxation and leads our awareness inward, getting closer
towards stilling the mind. Often a calming sensation of “coming home” is
experienced by the practitioner. Yoga Nidra is an example of a
pratyahara practice where a person lays in a relaxed position on his or
her back with the neck and spine straight and is guided by a teacher
through a sensory awareness meditation. The purpose of this practice is
to give full focus on one sensation at a time while detaching from other
sensations in a deep state of relaxation.
6th Limb: Dharana
is the practice of one-pointed concentration where an actual object or a
visualized image in the mind is used as a focal point of awareness to
prevent the mind from wandering. This stage of practice marks the
practitioner’s arrival at “the door to the house” of meditation.
7th Limb: Dhyana
is the practice of meditation. The practitioner is fully in the present
moment for a period of time. This state can be achieved only through
complete stillness of the body and the mind and is the culmination of
all the previous practices. Meditation eliminates mind’s afflictions of
ignorance, egoism, attachment, aversion and longing for life, and thus
prepares us for the final limb of yoga.
8th Limb: Samadhi
is the indescribable state of experiencing unity with all that is in the
universe. It is the awakening to the divine essence of who we truly are
and gaining access to all knowing. The mind no longer dominates our
awareness and stops comprehending the world in dualities. The true self,
the divine essence, takes charge of the mind and body, allowing us to
live authentically without afflictions and be free from the vicious
cycle of karma.
Yoga is a lifestyle adhering to the precepts of
the 8 Limbs of Yoga; therefore, asana alone is not yoga. Dedicating
oneself to the core practices of asana, pranayama and pratyahara is a
good starting point to change your life.
Respiration / Breathing
According to Yogic science, verified by modern scientific research, Certain Basic Rest-Activity Cycles
(CBRAC) occur in our bodies when energy from one hemisphere of the
brain moves to the other. The human nasal membranes expand and contract
on a cycle that alternates from left to right. As a result, one nostril
dominates respiration for 90 minutes, then the other takes over in a
cycle continuing 24 hours a day. Our emotional and physical health is a
result of the chemical make up of our bodies. Changing the breath
dominance from one nostril to the other reverses the brain hemisphere
dominance, and by doing so, we can change our personalities and manage
our health. The nasal passages are doorways to our personalities, minds
and bodies. By consciously controlling our breath, we can activate the
pineal gland, alter and balance our emotions and improve our health.
The right nostril, known as the sun channel (surya nadi),
is active at sunrise. Right nostril dominance is associated with
physical activities, work, eating and mental activities. The left
nostril, known as the moon channel (chandra nadi) is active at
sunset and its dominance is associated with being peaceful, meditative,
and creative. By taking advantage of the nostril dominance, one can
maximize success in daily activities.
In general, it is best to
breathe through the nostrils rather than the mouth. Contrary to common
belief, absorption of oxygen in the lungs takes place mostly during
exhalation. By exhaling slowly through the nostrils, more oxygen can be
absorbed in the lungs, as well as efficiently removing carbon dioxide.
Respiration
Respiration
is the action of bringing oxygen from the atmosphere to the lungs,
bloodstream and to every cell in the body. There are two levels of
respiration: external and internal. Respiration taking
place in the lungs is external respiration and energy building
respiration in the cells is internal respiration. Unconscious and simple
breathing we do during asana practices is external respiration, but the
conscious breathing practices of pranayama promote internal
respiration. Internal respiration is necessary for increasing the energy
level and purifying the blood.
Process of Breathing
The
process of correct breathing begins with an inhalation through the
nostrils. The nasal cavity is a hollow space within the nose and skull
and is lined with hairs and mucus membrane. Its functions are to warm,
moisturize and filter air entering the body before it reaches the lungs.
Gas Transfer
The
average inhaled air, by volume, consists of 78% nitrogen, 21% oxygen
and 1% mixture of argon, carbon dioxide, neon, helium and hydrogen. The
gas exhaled, by volume, is 4% to 5% carbon dioxide which is about a
hundred times increase over the inhaled amount. Then how is it possible
that we breathe in only oxygen and not the nitrogen that is the largest
component of air? The alveoli, located at the ends of bronchioles in the
lungs, are ventilated, allowing for gas from an area with a higher
number of particles to pass to an area with a lower number of particles.
Our bodies are made of substances in the environment, and thus our
bodies have as much nitrogen in it as in air, but less oxygen because
the body utilizes it to produce energy. This environment induces
property of concentration gradient and allows for oxygen to pass through
into the blood stream while keeping out excess nitrogen. Likewise,
carbon dioxide is diffused out of the blood stream during the
exhalation process.
The Lungs and Blood Purification Process
Our
lungs are a pair of organs performing gas exchange between our blood
and air. They extract oxygen from the air and removes carbon dioxide
from the body. Inhaled air goes down the trachea which then divides into
the two bronchial tubes. The bronchial tubes further divide into
bronchioles. The ends of bronchioles are covered in tiny grape-like air
sacs called alveoli. There are over 300 million alveoli in our lungs,
which are surrounded by a net of tiny blood vessels called capillaries.
The inhaled oxygen passes through the alveoli walls into the bloodstream
through the capillaries.
Heart Function
The blood
having absorbed oxygen travels from the lungs to the heart. The heart
pumps the blood to all parts of the body to distribute oxygen to every
cell. As the cells use oxygen to produce energy, carbon dioxide is
produced and absorbed into the bloodstream flowing back into the lungs.
Carbon dioxide passes into the alveoli walls from the capillaries and is
exhaled out of the lungs.
The lungs are divided into lobes
and each lobe is utilized for different types of breathing. The right
lung is comprised of three lobes; the upper, middle and lower lobes. The
left lung is slightly smaller because of the location of the heart and
is comprised of two lobes: the upper and lower lobes.
According to
Ayurveda, fruits and vegetables similar in shape to a particular organ
or part of the body are believed to contain nutrients beneficial to the
corresponding body parts. For example, grapes look like clusters of air
balloons of the alveoli, and therefore, considered good to eat for the
enhancement of lungs function.
Energy Building / Inner Respiration
Energy is produced in each cell of our
bodies, fueled by oxygen that we inhale and the nutrition we consume.
Inner respiration, also known as cellular respiration, is the process of
breaking sugar and oxygen into a form called ATP, which the cell
converts into energy. Pranayama practices enhance inner respiration by
providing efficient distribution of oxygen, the necessary reactant to
produce energy, to every cell. For example, lack of oxygen distribution
compounded by unhealthy lifestyle will cause diabetes. Regular pranayama
practices along with a suitable diet can control diabetes.
Breath Control Centers in the Brain
Normal
breathing is an involuntary process controlled by the lower brain
center. We do not need to make an effort or remember to breathe.
However, by understanding how we breathe, we can control and correct the
breath when we are short of it.
There is a common fallacy that
inhalation is more important than exhalation, but it is quite the
contrary. Exhaling thoroughly is far more important. Increase in carbon
dioxide in the blood stimulates the lower brain center, which triggers
rapid inhalation. Slow and longer exhalation is more effective in
lowering CO2 content in the blood and eliminates the stimulus which
causes rapid involuntary inhalation. Rapid breathing causes the heart to
pump faster unnecessarily and triggers hyperventilation, perpetuating
the need to inhale. Rather, when you feel out of breath, focus on
exhaling, then you can regain a comfortable and slower pace of breath.
Life Dependency
It
is important to understand the most significant factors which determine
our life expectancy and quality of our health. According to
conventional medicine, health is defined as a state of being free of
diseases and injuries. This definition focuses on illness rather than
promoting a healthy body that is capable of long life. The following
factors are essential in living your life to its full potential.
![]()
Length of breath:
By exhaling properly and taking slower
and deeper breaths, we can live longer. Slower breaths promote smooth
flow of energy and are less stressful to vital organs such as the heart.
It is a fact that animals with rapid breaths have shorter life
expectancies. The chart here shows the correlation of increase in life
expectancy to decrease in number of breaths per minute. On average,
adult humans breathe 15 times per minute. Through the practice of pranayama, we can learn to reduce the number of breaths per minute and increase our life span.
The Speed and Quality of Breath:
The speed and how a person breathes reveal his or her emotional and
mental state. The following are the emotional and mental states
correlated to the types of breathing;
Everyone has experienced paralyzing
feelings of anxiety, anger and sadness at some point in their lives and,
often, it is very difficult release these feelings. By being aware of
the breath, and taking slower and deeper breaths, you can be in command
of your own emotions and not be enslaved by them.
Volume of Air (Vital Capacity)
On
average, unconscious and calm breathing moves 500 ml of air in and out
of the lungs in one breath. In stark contrast, conscious yogic breathing
can expand vital capacity up to 5 liters. Regular pranayama practices
can slowly build up the breathing capacity to one’s maximum level.
Athletes with larger vital capacity have more physical and mental
stamina and power because they have ample supply of oxygen for gas
exchange.
Lungs, Heart & Diaphragm
A
large dome-shaped muscle under the lungs called the diaphragm aids
inhalation and exhalation. When inhaling, the diaphragm contracts
downward, creating a vacuum that allows air into the lungs. During
exhalation, the diaphragm relaxes upwards, pushing on the lungs, causing
them to release carbon dioxide. Abdominal breathing is the
simplest and best way to increase vital capacity. With inhale, the
belly-abdominal area is pushed out and, with exhale, the belly-abdominal
area is pushed in and contracted. Both inhalation and exhalation should
be done through the nose slowly. Even a beginner pranayama practitioner
can increase his or her vital capacity to 2 to 3 liters in relatively
short amount of time by doing abdominal breathing. Asana practices
alone do not achieve an increase in vital capacity.
The real benefits of yoga begin with
pranayama practices. Breathing practices purify blood to get rid of
toxins in the body, enhances energy flow and thus balances the body and
mind. Many people mistakenly only practice asana and quit yoga after two
years because they do not experience any further benefits besides some
physical flexibility. Only when yoga is practiced in its entirety, with
pranayama, can the practices be sustainable and reap long-term benefits.
Conscious Breath Control
Unconscious
breathing is controlled by medulla oblongata, located in the brainstem,
and is commonly referred to as the primitive brain. The more evolved
area of the brain, cerebral cortex, controls conscious breathing.
Pranayama is a conscious breathing practice; therefor directly
stimulates the cerebral cortex, which is responsible for memory, focus,
perception, cognition, awareness, thought, language and consciousness .
Pranayama stimulates parts of the brain essential to our evolution. For
example, the kapalpati* breathing practice clears the frontal part of
the brain thus activates and balances the higher brain. (*This breathing
technique is described under Heating Pranayama Practices.)
Parts of the Brain
The
brain is a complex organ with different parts of the brain controling
specific parts of the body. The diagram here is a “brain map” showing
areas of the brain dedicated to motoring and sensory processing of
different parts of the body. The brain is divided into the left and
right cerebral hemispheres, joined at the middle. The motor cortex on
the left side of the brain controls movement and sensations on the right
side of the body. The somatic sensory cortex on the right side of the
brain controls movement and sensations on the left side of the body.
With awareness, we can train ourselves to use both sides of the brain
equally and simultaneously, which improves control of our bodies and
asana practices.
Pranayama stimulates the cerebral
cortex but the function of the brain is further enhanced by practicing
Yoga Nidra, a pratyahara practice (5th Limb of Yoga). Yoga Nidra is a
guided deep relaxation practice where awareness is brought to various
parts of the body in order to stimulate specific parts of the brain. The
sequence of awareness during Yoga Nidra must follow the order of the
control centers in the brain for maximum effectiveness. Asana alone
cannot activate specific brain parts in the way pranayama and Yoga Nidra
can, nor can it bring such deep state of relaxation to conducive to
healing. This relaxed state even enhances the effectiveness of
medication, thus allowing the patient to reduce dosage and dependency
on drugs.
Nose Brain Connection
Air
entering through the nostrils stimulates the limbic system of the
brain. This system, also known as the emotional nervous system, is a
complex set of structures which connects higher mental functions with
primitive emotions.This is one of the reasons why most pranayama
practices are done through the nose and how it is effective in changing
the personality.
Important Facts About Breathing
Deep breathing releases endorphins
(neuro-modulators in the brain) into blood streams. Endorphins are
natural narcotics, which help us cope with pain, and eliminate fear and
anxiety. Slow and rhythmic breathing creates a sense of relaxation,
produces alpha waves in the brain and reduces muscle tension, thus
allowing us to experience deep relaxation. Steady rhythm in the breath
synchronizes brain, enzymatic and heartbeat rhythms. It also manages
emotional states, hormone levels, sleep and wakeful states and eases
muscle and mental tensions. Ultimate goals of pranayama practices are
to induce relaxation, mental and physical balance and to recharge
physical and mental energy. Regular practice will fortify you with
confidence to face life’s challenges with peaceful and relaxed state of
body and mind, and to make better decisions in life.
Breathing and the Nervous System
Yoga
is the union of the body, mind and soul. This union is achieved through
the main circuit running in the body, the spine. It connects the brain
to all the other parts of the body through the 7 chakras (energy
centers) located along the spine (See Chakra diagram). Pranayama is the
fastest and most efficient way to recharge vital energy (prana) in our
bodies and, by doing so, relaxes the body and mind. When yogic breathing
practices are done with awareness, prana can be directed to the point
of focus. The word pranayama is a compound word composed of prana (energy) and yama
(direction). Therefore, pranayama is a practice of directing energy
through the breath. This union is achieved through the balanced
coordination of the three nervous systems which run along the spine.
According to yogic science, nadis are energy channels often
compared to the nervous systems. They are complex network of 7,200
subtle energy channels which distribute vital force (prana) to every
cell in the body. The energy’s movement originates from the mooladhara chakra,
(root energy center), located at the base of the spine. From this root
chakra, the three major nadis, and minor nadis branch out to reach every
corner of the body.
![]()
Three Major Nadis
1) Pingala Nadi, which correlates with the sympathetic nervous system,
emanates from mooladhara chakra and starts on the right side of the
spine, then curves and passes through the other six chakras. This nadi
ends at the right side of ajna, third eye chakra, where energy is
collected for further distribution. Pingala nadi conducts prana shakti,
the energy which governs the physical functions and is associated with
the solar and positive energy. The right nostril activates the
pingala nadi.
Associated with: Ha (sun), Day time, Shiva (masculine energy),
2) Ida Nadi, which correlates with the parasympathetic nervous system,
emanates from the mooladhara chakra and starts from the left side of
the spine, then curves and passes through the other six chakras. Ida
Nadi ends at the left side of ajna, third eye chakra, where energy is
collected for further distribution. It is like the mirror opposite to
the pingala nadi. Ida nadi conducts chitta shakti, the energy which
governs the mental functions and is associated with the moon and
negative energy. The left nostril activates the ida nadi.
Associated with: Ta (moon), Night time, Shakti (feminine energy)
3) Sushumna Nadi, which correlates with the central nervous system,
emanates from the mooladhara chakra and runs straight up the spine
ending at sahasrara, crown chakra. It conducts the atma shakti,
spiritual energy, which connects us to higher consciousness. The Pingala
and ida nadis spiral in and out of the sushumna nadi, highlighting how a
balanced and unhindered flow of prana in all three major nadis is
necessary for spiritual awakening.
![]()
Breathing from the right nostril
activates the left brain and breathing from the left nostril activates
the right brain. Breathing practices balances both sides of the brain
and allows for balanced coordination in body and mind. The yogic
understanding of health does not deem a disabled person as “unhealthy”.
In fact, health can exist in a physically disabled individual. A good
example is the late theoretical physicist, Stephen Hawking. Despite his
severe degenerative disease, his mind was healthy and focused which
allowed him to accomplish far more than most and contribute to
life fully.
Types of Breathing
In yoga, there are 5
basic types of breathing. It is necessary to follow the guidance of a
knowledgeable yoga teacher to learn the breathing practices correctly.
Abdominal breathing:
Inhaling through the nose, the diaphragm contracts and goes down while
the belly rises. Exhalation through the nose, the belly goes down and
the diaphragm goes up. Abdominal breathing quickly slows down the pace
of breathing and gives quick relaxation and can be done anytime.
Thoracic breathing:
Chest breathing is the inhalation of the lungs by expanding the thorax
by using intercostal muscles to elevate the ribs rather than the
diaphragm. The reverse is done in the exhalation.
Clavicular breathing:
Inhalation only in the top third of the lungs by raising the collarbone
and reversing for exhalation. This is the shallowest form of breathing.
Yogic breathing:
Slow and purposeful inhalation of breath that fills two sections of the
torso in sequence. First the abdomen, then the chest. A slow exhalation
is done in the reverse order.
Full Yogic breathing: Slow
and purposeful inhalation of breath which fills three sections of the
torso in sequence. First the abdomen, then the thorax (chest), and
finally the clavicular (upper chest/throat). A slow exhalation in the
reverse order follows.
Precautions: Yogic and full
yogic breathing are for advanced practitioners. It is important to
consult a qualified yoga teacher prior to practice.
Matter and Energy (Prana)
The
universe is composed of matter and energy (prana). Likewise, we humans
are also composed of the same matter and energy. According to yogic
science, a person is composed of 5 energy sheaths called the koshas. The
interactions of the 5 koshas create the personality of an individual.
The first two sheaths relate to the physical reality. The outer most
layer is the annamaya kosha, the physical body which depends on food for
nourishment. Pranayama kosha is the sheath of vital life force, prana,
which fuels the physical body to exist. The rest of the koshas are
manomaya kosha, (the mental body), vijnamaya kosha (wisdom body) and
anandamaya kosha, (the bliss body). An integrated yoga practice of
asana, pranamaya and meditation is necessary to reach the anandamaya
kosha (bliss body). Pranayama practices are essential for pranamaya
kosha to distribute energy efficiently because the breath is the carrier
of prana to every corner of the body. Conscious breathing can deliver
prana to a targeted area, such as body parts experiencing pain, and
promote healing there. The original source of prana is the sun. Without
this solar gift, there would be no life. Prana is a force in motion that
perpetuates all of life’s activities.
Prana
Prana is a Sanskrit compound word. Pra and na
denotes constancy of a force being in constant motion. Energy is a
vibration of a certain frequency. The word pranayama is sometimes
translated as prana (breath) yama (control). However, it is a
combination of the words prana and ayama which means the pranic capacity
or length, focusing more on the duration of breath rather than the
control. Pranayama practices activate the quality of prana to a higher
frequency. Since conception until 4 months fetus, we are dependent on
our mother’s prana. After 4 months, we source our own prana even while
in the mother’s womb. Every breath we take recharges and carries prana
within us.
The Pranic Body and its Movement and Areas of Influence
The pranic body (prana vayu)
dictates the movement of life force (prana) in the body through the
breath. There are 5 main prana vayus, which categorizes prana by
movement, function and governs different areas of the body, both
physical and subtle. Vayu means wind, suggesting the flow of energy.
1) Prana
is seated in the heart but is responsible for providing energy to all
glands between anahata (heart) and visuddha (throat) chakras. It propels
respiration and blood circulation. The movement of the prana is upward.
Lack of flow of this type of prana can be corrected through practicing
pranayama
2) Apana is seated at the base of the spine but
is responsible for all glands between mooladahara (root) and
svadishthana (sacral) chakras. Its function is excretion and movement
are downward.
3) Samana is in the region of the navel and
performs digestion and provides prana to the adrenal gland. The
movement of the energy is twisting around the torso.
4) Udana is
in the throat and is responsible for swallowing, balancing the thyroid
gland, allowing sleep and separates the spirit from the body at death.
It also controls the brain, face, hands and legs. Movement is upward.
5) Vyana is the reserve energy and is responsible for blood circulation. Its movement is outward in a circular motion.
What is Pranayama?
Pranayama
is a Sankrit word literary translated as “extension of the prana or
breath” but its accurate meaning is “extension of life force.” Pranayama
practices give dimensions to prana and energize the whole personality.
It directly and positively affects the body and mind and influences our
daily activities. Asana was created to help open the body so that prana
can flow easily. It is the pranayama that removes blockages in the
energy centers and passages. More importance must be placed on pranayama
and yoga practice as a whole must be balanced rather than over emphasis
on asana practices. Without pranayama, asana practices are no more than
physical exercise and inadequate.
Following are 4 types of
pranayama practices categorized by their effects. Not all practices are
for everyone. Read the precautions carefully and consult a qualified
yoga teacher if in doubt.
Heating / Vitalizing Pranayama
This
category consists of heavy breathing practices to improve vitality and
metabolism, to cultivate mental alertness, and confidence. Regular
practice removes physical and mental toxins, laziness, dullness and
burns excess fat. This category of pranayama is particularly beneficial
for people having low blood pressure, diabetes and hyperthyroid. The
rigorous breathing throws out carbon dioxide and therefore affects the
breathing to slow down after the practice. However, heating pranayama is
not for everyone. People with high blood pressure, reactive quick
temper, heart problems, acidity, ulcer, hyperthyroid and post-surgery
patients must refrain from these practices.
Kapalbhati (forceful exhalation):
Kapalbhati is one of the six detox practices in yoga to purify the body
from toxins. Practice by sitting upright, inhale normally and exhale
forcefully. The belly should go out when inhaling but the belly must be
pushed in strongly at the navel when exhaling. Do 20 to 200 breaths in
each round for 3 to 5 sets or according to your ability and needs.
Benefits:
- Remedies obesity, diabetes, flatulence, constipation and acidity
- Strengthens intestine and improves digestion
- Rejuvenates cells, reduces wrinkles, relaxes facial muscles and nerves and slows down aging
- Clears sinuses
- Stimulates and awakens the third eye energy center
Precautions: People
with high blood pressure, reactive quick temper, heart problems,
acidity, ulcer, hyperthyroid and post-surgery patients must refrain from
these practices.
Bhastrika (forceful inhalation & exhalation):
Also known as the bellows breath, it is practiced by sitting upright,
and begins by exhaling forcefully and inhaling forcefully. The belly
goes out at inhale, and belly goes in at exhale. Do 20 to 200 breaths in
each round for 3 to 5 sets or according to your ability and needs.
Benefits:
- Strength the lungs
- Alleviates allergies, asthma, respiratory diseases, tonsil and thyroid
- Purifies the blood and removes toxins from the body
- Improves the immune system
- Increases body temperature body and improves metabolism
Precautions:
People with high blood pressure, reactive quick temper, heart problems,
acidity, ulcer, hyperthyroid and post-surgery patients must refrain
from these practices.
Surya Bheda (Right nostril breath):
Sit upright. Place the right-hand forefinger and middle finger on the
eyebrow center. Use the ring finger to close the left nostril and breath
in from the right nostril slowly and deeply. Hold the breath as long as
you are comfortable then cover the right nostril with the thumb and
exhale slowly through the left nostril. Repeat the process for 3 to 5
minutes, inhaling only through the right nostril and exhaling only
through the left nostril. The purpose of this practice is to stimulate
the Surya Nadi (Pingala Nadi) to activate bodily functions.
Benefits:
- Activates body functions and promotes physical activity
- Increases digestive fire
- Cleanses frontal sinus
- Alleviates lethargy and depression
- Remedies low blood pressure
- Stress management
Precautions: People
with high blood pressure, reactive quick temper, heart problems,
acidity, ulcer, hyperthyroid and post-surgery patients must refrain from
these practices.
Swan Pranayama (panting dog breath): Sit
upright and place your hands on the knee. Stick your tongue out and
inhale exhale rapidly through your mouth like a panting dog. Emphasis is
on the exhale rather than the inhale. Make sure your belly pushes out
at inhale and contracts at exhale. The breathing should not be forced
but rhythmic and smooth at a medium to fast pace. Do 20 to 200 breaths
in each round for 3 to 5 sets or according to your ability and needs.
Benefits:
- Detoxifies the body by exhaling carbon dioxide
- Sends oxygen to the brain and promotes mental alertness
- Prevents fat deposit in the abdominal area
- Promotes metabolism
- Improves respiratory capacity
- Promotes confidence, reduces nervousness and insecurity
- Reduces frustrations from unfulfilled desires
- Manages depression
Precautions: People
with high blood pressure, reactive quick temper, heart problems,
acidity, ulcer, hyperthyroid and post-surgery patients must refrain from
these practices.
Cooling Pranayama
The main purpose
of these practices is to calm and cool down the body and mind. They are
beneficial in reducing anger, hunger, thirst, acidity and ulcers while
controlling high blood pressure and hyperthyroid. People with
depression, low blood pressure, colds, flues and hypothyroid should
refrain from these cooling breathing practices.
Sheetali (cooling breath):
Sit upright and keep both hands on your knees. Stick your tongue out
and fold it like a tube or straw. Take a long deep inhalation through
the tongue tube. Close the mouth and slowly exhale through the nostrils.
Repeat 20-30 breaths.
Benefits:
- Controls high blood pressure
- Purifies blood
- Reduces body temperature
- Balances acidity
- Manages reactivity and anger
- Enhances the nervous and endocrine systems
- Remedies insomnia
- Counters hyperactivity
Precautions: People with depression, low blood pressure, colds, flues and hypothyroid should refrain from these cooling breathing practices.
Sheetkari (hissing breath):
Sit upright and keep both hands on your knees. Roll the tongue upwards
so that the tip of the tongue touches the upper palate. Clench the teeth
together and inhale slowly through the teeth. Close the mouth then
slowly exhale through the nostrils. Repeat 20-30 breaths.
Benefits:
- Reduces the body temperature and calms the mind
- Relaxes the body and mind
- Removes hunger, thirst, sleepiness and lethargy
- Manages depression
Precautions: People with depression, low blood pressure, colds, flues and hypothyroid should refrain from these cooling breathing practices.
Kaki (crow’s beak):
Sit upright and keep both hands on your knees. Purse your lips into an O
shape or like a bird’s beak. Inhale slowly through the pursed lips.
Relax and close the mouth, then exhale slowly through the nostrils.
Repeat 20-30 breaths.
Benefits:
- Cools body temperature in hot weather
- Relaxes the body and calm the mind
Precautions: People with depression, low blood pressure, colds, flues and hypothyroid should refrain from these cooling breathing practices.
Tranquilizing Pranayama
This
category of pranayama is beneficial to everyone, even those who are
ill. The calming effect on the body and mind promotes healing to take
place and therefore promotes faster recovery to post surgery patients.
Ujjayi (victorious / ocean breath):
Sit upright and keep both hands on your knees. Bend your head forward
and let the chin touch the neck or keep your head in an upright position
and create a contraction in your throat (vocal cords/glottis). While
creating the contraction in the throat, inhale slowly and deeply through
the nostrils while letting the air passing the contracted throat. This
will produce a gentle hissing sound like the ocean. Then, exhale slowly
and completely through the contracted throat in the same manner. The
mouth must remain closed throughout this practice. Everyone can do this
practice, including post heart surgery patients. Repeat this practice
for 3-5 minutes.
Benefits:
- Soothing effect on body, mind and soul
- Regulates heartbeat
- Balances the thyroid gland
- Controls high blood pressure
- Promotes fluid transfer to the cells
- Enhances healing
Precautions: Almost everyone can do this pranayama practice. If in doubt, consult a qualified yoga teacher.
Bhramari (bumble bee breath):
Sit upright and keep both hands on your knees. Close your eyes and
place your index fingers over the traguses (the small flaps) of both
ears firmly to close the ear canal. Do not stick your fingers directly
in the ear canals. The purpose is to block out any outside sounds.
Inhale slowly and deeply through your nostrils. Then, make a humming bee
sound while slowly exhaling. Feel the vibration of the sound in your
head. Phase out the sound as you have completely exhaled. Repeat 20 to
50 times.
Benefits:
- Relieves mental stress
- Eases cerebral tension to reduce anger and insomnia
- Promotes internal healing
- Alleviates fluid retention
- Induces sleep and alleviates insomnia
- Lowers blood pressure
- Stimulates pineal gland
Precautions: Almost everyone can do this pranayama practice. If in doubt, consult a qualified yoga teacher.
Balancing Pranayama and Breath Retention
Nadi Shodhana (alternate nostril breathing):
Literally translated as channel/flow purification, this is the single
most important pranayama practice which purifies and balances the body
and mind, suitable for almost everyone, as long as the breath retention
is not practiced. It is vital to learn breath retention practices under
the supervision of a qualified yoga teacher.
Sit upright and close
your eyes. Place your right index and middle fingers at your eyebrow
center and cover your right nostril. With your right thumb. Inhale
slowly and deeply without force only through the left nostril. Cover the
left nostril with your ring finger and pause for a second (or include
internal retention). Release the right nostril and exhale slowly and
completely through the right nostril. Cover the right nostril, pause for
a second (or include external retention), then release the left nostril
and exhale slowly and completely. This constitutes one complete breath.
Practice for 5 to 10 minutes in the morning prior to breakfast or
before going to bed but not right after meals. Variations of this
simple alternate nostril breathing are done in different ratios of
durations of inhalation and exhalations and variations, which include
internal and external breath retentions.
Internal and external retentions
(antara-kumbhaka and bahya-kumbhaka) incorporated in the alternate
nostril breathing practices trains the nervous system to tolerate a high
level of carbon dioxide and also stimulate the brain cells. The
collected carbon dioxide is released fully during the exhalation. It is
the practice of holding the breath after inhalation and exhalation.
Inhalation is often mistaken as the more important half of the breathing
process but it is the exhalation that is vital to an efficient
functioning of the respiratory system. Even compromised lungs affected
with asthma and other lung diseases can be trained to function more
efficiently by training to exhale more carbon dioxide. The positive
effects of this practice are higher levels of oxygen in the bloodstream
despite lower than average lung capacity.
Benefits and Effects on Physical Body:
- Makes breathing rhythmic
- Purifies blood and releases out toxins naturally
- Supplies oxygen to every tissue and cell
- Maintains digestive process to produce glucose
- Maintains a healthy internal biorhythm
- Clears the respiratory channels
- Controls and balances secretion of hormones
- Balances the flow of energy in the pingala (masculine) and ida (feminine) nadis
- Promotes mental alertness and focus by balancing the left and right hemispheres of the brain
- Reduces dependency on medication
- Improves effectiveness of medication when necessary to take it
Benefits and Effects on the Emotions
- Regulates breathing speed directly controls emotions
- Balanced emotions allow for balanced and mature approach to life
- Improves patience and understanding
- Activates the pinal gland
- Improves discrimination power and analytical power
- Manages our basic instincts
- Tempers reactivity and anger
Positive Effects on Daily Activities
- Regulates and balances basic instincts such as eating, fears, sleeping patterns and desire to seek pleasure
- Evolves personality
- Improves inter-personal / relationship skills
- Increases our awareness of social responsibility
- Increased awareness of our relationship to the environment
Precautions:
Most people can perform the basic alternate nostril breathing but those
with heart problems, high blood pressure, hyperthyroid and other
ailments should not practice breath retention. It is vital to only
practice breath retention practices under the supervision of a qualified
yoga teacher.
Practicing Alternate Nostril Breathing with Different Ratios
This
pranayama practice is done in varying combinations and ratios to
gradually increase the length of breath and retention. Ratios and the
scope of practices can be increased over a period of time, according to
the practitioner’s ability and physical conditions.
The practices
are expressed in ratios. A ratio of 1 may represent any chosen unit of
time. For example, if 1 represented 10 seconds, then 1:1 ratio means 10
seconds of inhalation and an equal time of exhalation. See the table
below showing some of the variations of practices.
Qualities of the Left and the Right Nostrils
According
to Swara Yoga, the study of upsurge of flowing energy, the ida nadi
ends at the left nostril and the pingala nadi ends at the right
nostril. The sushumna nadi ends at the between the nostrils. The
activity of the nadis dictates the breath flows in the nostrils. When
the flow in the ida is good, then the left nostril is more dominant.
When the energy flow is stronger in the pingala nadi, then the right
nose is more dominant. When the sushumna nadi is flowing with energy,
then both nostrils ‘breath becomes freer flowing. The nostril dominance
shifts from one to another every 90 minutes. Therefore, the nostril
dominance reveals our state of mind and it can be used to our advantage
if you do the right activity at the right moment. You can check your
nostril dominance by doing the alternate nostril breathing and testing
which nasal passage has better air flow.
Left Nostril Dominance (Ida): Indications and Strengths
- Drinking water and urinating
- Waking up/ getting out of bed
- Doing quiet and calm mental work
- Purchasing jewelry
- Doing charitable activities and helping others
- Settling disagreements
- Approaching seniors and bosses
- Religious practices, rituals, ceremonies and marriages
- Mantra chanting practice or meeting your guru
- Taking a long journey
- Sowing seeds and planting
- Receiving treatment of disease or medicine
- Taking part in musical activities like singing, playing instruments, composing or listening to music
- For women to practice sex
Right Nostril Dominance (Pingala): Indications and Strengths
- Doing physical activity and hard work
- Eating, drinking alcohol
- Evacuating the bowel
- Participating in risky and heroic warfare acts
- Studying academic and intellectual subjects such as mathematics
- Engaging in buying and selling, business and commercial trade
- Travelling
- Doing outdoor sports
- Opposing, resisting, accusing or sentencing someone or an organization
- Horse riding, motorbiking, going up hills and other rigorous riding activities.
- Meeting with enemies or to be dominant
- For men to practice sex
- Avoid spicy and hot foods
- Avoid showering
Ways to Readjust Nostril Dominance
By
understanding the strengths and the characteristics of the left and
right nostril dominance, you can maximize your energy and engage in
activities which align with your natural aptitude at that particular
cycle. For example, you may chose to go jogging during right nostril
dominance and meditate during left nostril dominance. However, there are
times when you may not have the luxury to wait for the perfect moment
to engage in an activity. If a student is about to take a math
examination or an office worker is about to confront their boss but
their left nostril is in dominance rather than their right, there are
ways to shift the nostril dominance. The suggestions below will allow
better flow of air to the desired nostril.
- Press the armpit opposite to the nostril you want to activate. If you want to activate the right nostril, press the left armpit for a while and vice versa to activate the left nostril.
- Lie down on your side with the nostril that you want to activate on the top. For example, if you want to activate the left nostril, you must lie down on your right side.
Daily Pranayama Practice
The only way to benefit f
rom
powerful pranayama is by committing yourself to practice every day.
There are no if and buts to practicing yoga because it is predominantly
about the practice. Once or twice a week pranayama practice is simply
not enough. Yoga is a way of life and a daily routine of asana practice
followed by pranayama is vital in preventing, maintaining and
rehabilitating your mind, body and emotions. Make a resolve to practice a
heating, cooling, tranquilizing and balancing breath practices, with
awareness, every day. Make conscious abdominal breathing your grounding
point throughout your day. What you will gain from committing to
pranayama practices is more energy, patience, focus, balance of your
biorhythm, improvement in efficiency of all organs and systems, less
dependency on medication and self-evolution. Pranayama is learning to
control your breath and, ultimately, to be in control of your life.
