Pranayama for the WIN
Pranayama is a Sanskrit word for ‘control/restraint’ of life force energy. It describes yoga breathing exercises that have the ability to quickly harness and increase our energy, release stress, improve our mental clarity, and improve our physical health. It costs nothing, can be done anywhere, for any period of time and is an easily accessible, highly effective tool for staying calm, grounded, and aware = winning!
The ancient scriptures of Yoga illustrate prana as that which distinguishes the living from the dead. This life force energy or chi as it is called, flows through thousands of subtle energy channels, called ‘nadis’ and energy centers called ‘chakras.’ Prana is the vital energy needed by our physical and subtle layers, without which our body would perish.
Pranayama is not just breath control as commonly perceived but it is the control of prana through the breath. These techniques involve breathing through the nostrils in a specific pattern of inhalation, retention, exhalation, suspension. Some common yoga breathing exercises are discussed below, when practiced correctly, with proper guidance, pranayama brings harmony between the body, mind and spirit, making one physically, mentally, emotionally, and spiritually strong.
Sri Sri Ravi Shankar, founder of the Art of Living Foundation, explained the connection between breath and emotions: — “Our breath is linked to our emotions. For every emotion, there is a particular rhythm in the breath. So, while you cannot directly harness your emotions, with the help of breath you can tap in and somewhat manage your emotional energy. — “If you are in theater, you would know that a director asks you to breathe faster when you have to show anger. If you have to show a serene scene, the director would tell you to breathe softer and slower.” — “If we understand the rhythm of our breath, we are able to have a say over our mind, we can win over any negative emotions like anger, jealousy, greed, and we are able to smile more from our heart.”
Pranayama works like this: Rather than allowing our emotions to control our breathing patterns, through the skillful use of the breath we can actually transform our emotional states. Given how difficult it is to control our emotions, using the pranayama breathing technique to transform overpowering and negative emotions becomes a powerful tool for enhancing wellbeing and inner peace.
Benefits of pranayama practice:
Manages stress by relaxing the mind and hormonal system
Improves circulation of blood/serum/lymph
Helps reduce/eliminate medical ailments like anxiety, depression, hypertension, headaches, and gastric issues.
Connects thought energy, emotional energy, and physical energy for more focus and better concentration
Corrects poor posture
Heightened self awareness
TIP: Those dealing with blood pressure issues should keep pranayama practices light and cooling; avoid the more aggressive, heating, stimulating techniques.
Various Pranayama Techniques:
Dirga Pranayama - Three Part Breath. The “three parts” are the abdomen, diaphragm, and chest. This technique is often one of the first types of breath practice taught to beginners and it is a fantastic pranayama for anyone to practice, at the start of a yoga class, during a yoga class, sitting in your car in a traffic jam
1: Inhale through the nose, allowing your belly to expand softly as the breath moves into your lungs. Then exhale through your nose, tightening your abdominal muscles and drawing your belly button to the spine, expelling as much air as possible from your lungs.
2: Much the same, with an added step. Inhale through the nose, allowing your belly to expand, and then allow the breath to expand your rib cage as well. When you exhale through the nose, squeeze the air out of your rib cage and abdomen until they’re empty.
3: Take it a step farther. Inhale through the nose, allowing your belly to expand as the breath moves into your lungs and rib cage, and then invite the breath to fill your upper chest, to your pectoral muscles and clavicle. Then exhale fully and repeat Part 1 - 3 several times.
Nodi Shodhana - There are several different styles of Nadi Shodhana (means -clearing the channels of circulation), but they all serve the purpose of creating balance and regulating the flow of air through your nasal passages. A great way to hit the reset button for your mental state is to move through a few rounds of alternate nostril breathing.
Take a comfortable and tall seat, making sure your spine is straight and your heart is open.
Relax your left palm comfortably into your lap and bring your right hand just in front of your face.
With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger.
Close your eyes and take a deep breath in and out through your nose.
Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.
Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.
Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.
Inhale through the right side slowly.
Hold both nostrils closed (with ring finger and thumb).
Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.
Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.
Kapalabhati Breathing - Breath of Fire. It consists of short, powerful exhales and gentle inhales. This technique internally tones and cleanses the respiratory system of toxins. At the same time, it purifies, rejuvenates, and refreshes the body and mind. Always practice this technique on an empty stomach.
Sit in a comfortable position with your spine straight. Place your hands on your knees, palms facing the sky. You may choose to sit cross-legged on the floor, on a chair with feet flat on the floor, or in Vajrasana pose (sitting on your heels with knees bent and shins tucked beneath the thighs)
Take a deep breath in.
As you exhale, contract your lower belly, forcing the breath out in a short burst. Tip: You may keep a hand on your stomach to feel your abdominal muscles contract.
Quickly release your abdomen. Allow your breath to flow into your lungs automatically.
Take 20 breaths in this way to complete one round of Kapalbhati Pranayama.
After completing one round, relax with your eyes closed. Observe the sensations in your body.
Do two more rounds to complete your pranayama practice.
Note: The exhalation in Kapalbhati is active and forceful. Don't focus too much on the passive inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally. Just keep your awareness on breathing out.
Viloma Pranayama - means ‘against the wave’ and involves interrupted breathing. Our breathing process happens naturally throughout the day (ideally) via the nasal passage. When we control/intentionally interrupt this inflow and outflow of air, it could be called ‘Viloma Pranayama’ = ‘that which moves against the natural course.’
Here is an example of Viloma Pranayama cycle:
- Take a meditative position
Inhale to fill a third of the lungs, then pause and retain breath for a moment.
Inhale to fill two thirds, then pause.
Inhale to fill the lungs completely, then exhale a smooth, steady, deep breath out.
Continue your normal breathing cycle, taking two or three normal breaths in and out.
Repeat previous steps for up to 5-10 minutes until you feel a greater sense of relaxation and balance.
There are 3 important processes (actions) in Viloma Pranayama:
Rechaka (Exhalation): This is the process of the air (carbon-dioxide) which is impure that is thrown out from the lungs and out through the nasal passage.
Pooraka (Inhalation): This is the process of the air (oxygen) which is drawn into the chest and the abdomen through the nasal passage.
Kumbhaka (Breath Retention):This is the process of holding the air or retaining the air that is drawn into the body or retaining the process of exhalation. Kumbhaka is further classified as follows: ** Antara Kumbhaka (Internal Retention): when the breath is held after inhaling - it is known as Antara Kumbhaka or Internal Retention. ** Bahya Kumbhaka (External Retention): when the breath is held after exhaling - it is known as Bahya Kumbhaka or External Retention.
Ujjayi Pranayama - means “breath of victory” or “victorious breath.” This is because the technique brings an uplifting sense of power, and confidence to the practitioner. To do Ujjayi breath, close your mouth and breathe deeply through your nose. As you do so, slightly contract the muscles at the back of the throat, which will create a rhythmic, calming sound like ocean waves, which sooth and focus the mind. This unique attribute gives this breathing technique its other name: the ocean breath.
Close the mouth and constrict the throat (the glottis — a part of larynx).
Make a short exhalation and then start inhaling—slowly and rhythmically in one long and unbroken inspiration.
Allow the air to pass through the constricted throat, creating a “friction sound”.
Continue inhaling till a sense of fullness is felt in the chest.
Retain the inhaled air for a period of 6 seconds (preferably double the period of inspiration).
Ensure: While sitting spine, head and neck is maintained erect.
Facial muscles are relaxed and nose is not constricted. Inhalation is slow and rhythmic – long, unbroken and without jerks.
Now exhale as naturally as possible – gradually, avoiding jerky or hasty movements.
Take few normal breaths and relax.
