Breathwork: Pranayama
Pranayama is the Sanskrit word loosely translated to mean 'vital breath'. One practices Pranayama to learn to control the life force or 'chi'. In more advanced practice one can practice pūraka, recaka, kumbhaka. These correlate to an inhale, retention of the breath and exhale. By keeping the air within our bodies we expand our capacity to utilize chi. Additionally, psychological performance can be greatly enhanced. Some of the most charismatic and energetic people you know might be practicing breathing techniques.
Deep, focused breathing helps to calm the mind and reduce stress. Just changing the breath from a shallow inhale and exhale, to a deep one, can have tremendous effects on our nervous systems. Most of us breathe in a rather shallow manner throughout our regular daily activities. When you are 'nervous' or worried, your breathing rate becomes even more shallow and much more rapid. If you can consciously practice pranayama, you can control your stress-reactions, and feel more at peace.
Paramahansa Yogananda describes pranayama as, "primarily working with the energy in the body, through the science of pranayama, or energy-control. Prana means also ‘breath.’ Yoga teaches how, through breath-control, to still the mind and attain higher states of awareness. The higher teachings of yoga take one beyond techniques, and show the yogi, or yoga practitioner, how to direct his concentration in such a way as not only to harmonize human with divine consciousness, but to merge his consciousness into the Infinite." The Bhagavad Gita mentions pranayama for those interested in learning more.
It is important to note that some teachers, such as B.K.S. Iyengar, for example, do not teach pranayama until after many asanas have been mastered as they feel the body should be strong enough and aware enough to sustain the practice. Others, teach pranayama along with asana as an important and vital aspect of a well-rounded practice. All master yogis agree; however, that pranayama is a powerful way to control the subtle body and therefor, the body and mind. Yogis studied animals to first come to this awarenss. they realized that animals such as elephants and turtles, those with extremely slow respiratory rates lived longer than animals such as rabbits and dogs who have very fast respiratory rates. Elehants nad turtles live to be well over a hundred years old, while rabbits and dogs live onyl a few years. They applied these observations to their early studies of breath.
The author of Hatha Yoga Pradipika, Svatmarama states that “When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath.” Long life is not the only reason a yogi practices pranayama, although the physical benefits are great. Breathing is an important part of our entire mental, physical and spiritual dynamic. By learning about breathing from an anatomical perspective, we can understand more fully why a yogi achieves long life and the balancing of these aspects of the self.
We can begin this study by looking at the main center for breathing, the lungs. The lungs are principally responsible for transporting oxygen from the atmosphere into the bloodstream and then to release carbon dioxide back into the atmosphere, again through the bloodstream. In a normal breath, the average person can hold approximately six litres of air in the lungs. Those born at sea level develop slightly less lung capacity than those born in higher altitudes. Air enters the lungs through pathways called the bronchi and branchioles, the exchange of gas begins. There is a collection of millions of specialized cells which form tiny air sacs called alveoli. This is where the gas exchange occurs. The alveoli are connected to arteries which then bring the oxygen to the blood.
A secondary, but equally important organ necessary for this gas exchange to occur in the lungs is the thoracic diaphragm. This sheet of muscle extends just below the bottom of the rib cage and divides the thoracic cavity and the abdominal cavity. Its function is to help pull air into and out of the lungs but its musculature movement. As it lifts, air is pushed out of the lungs and as it lowers, the lungs are able to take air in. The lings do not perform this function on their own. With the use of the diaphragm, much greater quantities of air can be circulated through the lungs for oxygenation of the blood.
In our regular day, most of us breathe in a very shallow manner. We consume just enough oxygen for our bodies to function. When we engage in pranayama we are able to increase our lung capacity. By increasing the lung capacity we are making the system more efficient.
Lung capacity is a consideration of both tidal volume which is the amount of air taken into the lungs in a single breath. For most adults, this is about .5 litres. We actually have the capacity for much more, though. With practice, we can learn to inhale as much as ten times that amount in a single breath. When we exhale, not all of the air is released or the lungs would collapse. Vital capacity is the term used to describe the maximum air expelled after the maximum possible inhalation. This capacity is usually measured during heavy exercise, when the lungs are working at their optimum levels. Vital capacity is basically the air left over in the lungs after we have exhaled completely. Many types of pranayama aim at not only increasing the tidal volume, or inhale, but also the vital capacity, or exhale. We can often exhale much more than we normally do in a relaxed breath also. As we learn to exhale more, the subsequent inhale is automatically much larger, as instigated by the autonomic nervous system which works on auto-pilot maintaining homeostasis in the body.
Breathing is indeed auto-matic in this way, but we can make it more conscious in order to increase the efficiency of our lungs. The pathway of air is also important. When we take air, it must travel through the nostrils, the nasal passages, into the pharynx, down the trachea, through the main bronchia of the lungs, and then into the smaller branchioles as mentioned previously, and then finally into the microscopic alveoli. This is quite a lot of traveling for one gulp of air. As with any form of transport, there is an opportunity for traffic jams. The nose must be clear, first and foremost to allow the maximum amount of air to enter the respiratory freeway. Yogic practices such as jala neti which clean the nasal passages with clean, salted water, help to rid the nasal passages of dust and congestion. Our first attempt at bettering our breathing should begin by making sure this initial pathway is as clear as possible. (as a side note, this practice also stimulates the ajna chakra). Sinus irrigation is not the only way to cleanse the nostrils, but is one of the least invasive and can be much better for us than over the counter drugs which aim at doing the same thing, but can cause side effects like drowsiness and a foggy head.
The pharynx can be cleansed through practices which help to clear the Vishuddi chakra which is responsible for optimum functioning of this body part. Shri Matadji suggests the following for clearing the Vishuddi chakra, “Meditate twice a day, at dawn and dusk, and allow the Mother Kundalini to heal you from within. Please always remember that you are healing your mind, body and soul to attain the eternal spirit/moksa as promised by all the holy scriptures and messengers of God Almighty/Brahman. Daily meditation is by far the most important means for nourishing your physical and spiritual well-being. No external treatments are required once you have established regular daily meditation.”
Finally, we can make sure that the air we are taking in as pure as possible. Spend as much time as you can in richly oxygenated environments. If you live in the city, find any opportunity you can to be in nature, where the natural process of photosynthesis makes the air an oxygen-rich environment. In times of yore, doctors often sent patients to spend time abroad, which essentially just gave them a cleaner fresher air supply and thus changed their health miraculously.
Breathing is a simple, automatic act, but by understanding the body and taking steps to highly refine this natural process, we can add to our health, our well being and our ultimate spiritual journey.
Types of Pranayama:
There are many types of Pranayama, each having their own particular benefit for the practitioner. The 'vital air' is described by Bhattacharyya as a means to grow energy within the body. Yoga pracitioners who are just starting out should assume a comfortable pranic pose: a seated position (Padmasana - Lotus, Swastikasana- Auspicious, Vajrasana - Thunderbolt, or any cross-legged position in which the body remains relaxed and the spine is erect.)
Sukha Purvaka Pranayama This is called the easy breath. Purvah means that which precedes, and Sukha means easy or pleasant. This pranayama can be mastered before continuing on to other, more challenging pranyama practice.
In this yoga breathing technique, there are four distinct stages (or functions) of the breath:
- The inhalation (puraka)
- The held-in breath (kumbhaka)
- The exhalation (rechaka)
- The held-out breath (shunyaka)
To practice assume Padmasana or another comfortable seated positon where the spine is straight and the shoulders are lifted and back to open the chest. Allow yourself to breathe naturally for a few minutes, letting go of any tension in your body and calming your mind.
In this specific yoga breathing technique, breathing happens only through the nose.
Practice such that one full round consists of the following: Inhale slowly, for a 6-count; Hold the breath in for a 6-count; Exhale slowly, for a 6-count; Hold the lungs empty for a 6-count; Perform 6 to 9 rounds; Relax the breath for a few moments, and then repeat another 6 to 9 rounds again if able. Finish by lying down for 5 to 10 minutes, relaxing the breath and letting go of all tension.
Bhastrika is a pranayama where one bellows forcibly through the nostrils. The neck and spine should be held erect, and then air should forcibly be pumped through the diaphragm and gut. The very last exhale (after 10 to 12 repetitions of the bellowing breath) should be very long and controlled.
Brahmari is a pranayama which sounds similar to a male and female humming bee, which is how the name is derived. This breathing is conducted by inhaling through both nostrils and making a soft, high pitched sound concentrating on the ajna chakra, between the eyes. On the exhale, a lower humming noise is made in the throat to resemble a male humming bee. This breath can be conducted for ten to twelve rounds with bandhas.
Nadi Shodhan or Alternate Nostril Breathing is the best pranayama for purifying the ida and pingala nadis. Once these nadis are purified, they can awaken Sushumna and lead to Samadhi. This pranayama is practiced by placing one hand in pranava mudra (curl the last two fingers, pinky and ring finger into the palm, and leave the thumb and first two fingers available to close the left and right nostrils alternately) and breath in and out closing the nostrils so that the air is forced through one side at a time.
The left nostril is associated with the moon principle, or a peaceful state, the right nostril is associated with the sun principal, or a more alert state. In order to increase energy, close the left nostril and breath only through the right nostril. In order to calm the energy, place the thumb against the right nostril and only breathe through the left.
The nostrils will normally change their dominance throughout the day approximately every 90 minutes or so, but if you find that, by checking your breathing throughout the day, one nostril is always dominate, start to force air through the other side to start balancing the moon and sun principle in the body.
Surya Bhedan (Right Nostril Breathing also called the Revitalizing Breath) Within the right nostril exists the Pingala Nadi, this is an important Nadi in the trilogy of Ida, Pingala and Sushumna and is used in the process of awakening in Kundalini and Tantra yogic traditions. the Pingala nadi represents the male principal or sun principal as well as physical energy and the course body. When we breathe through the right nostril, many important metabolic processes are stimulated. We can also increase pranic energy through this nostril as well as stimulate digestive juices, and boost the efficiency of the both the autonomic and sympathetic nervous systems. This pranayama as well as alternate nostril breathing helps to increase body temperature and remove excess Kafa (an Ayurvedic term for mucus) from the nose. It is an effective practice for those suffering from obesity as well as low energy or depression. It is important, however, that beginning yoga practitioners practice Surya Bhedan with the experience offered by a yoga teacher because of several factors. When right nostril breathing is practiced by a person who is already right nostril dominate in their regular breathing patterns, they can exacerbate an existing imbalance in the mind and body. Although the pranayama helps to instigate vitality and energy, if someone is already consumed with excess energy or nervous, frantic energy, then they need to practice Left Nostril Breathing instead to help calm the nervous system and rebalance the body. Although you can determine which nostril you predominantly breathe in and out of throughout your day (there is usually an alteration between seventy to ninety minutes that is normal), it can be difficult to know for sure, and an experienced yoga teacher will know from your personality traits and mental state wether you are right or left nostril dominate. One should practice such that the inhale is in a 1:2 ratio to the exhale. Begin with an inhale for four seconds, exhaling for eight, then gradually increase to 5:10 or 6:12 and so on. There should be no discomfort at all when practicing any pranayama, but especially this one. Do not force the proportion to a higher number out of egoic or competitive urges, but allow the lung capacity to build naturally with consistent practice and time. Contraindications for this pranayama are: abdominal surgeries, heart surgeries, or brain surgeries. If you have undergone any of these, be sure to consult your doctor before carrying on any pranayama.
Breath of Fire - or Bellows Breath is very similar to Kapalabhati - however, both the inhalation and exhalation are forceful and controlled - forcefully contracting the abdomen to exhale, forcefully expanding it to inhale. Proceed to make rapid but deep breaths into and out of the body.
Vyaghrah Pranayama also called the Tiger Breath is very good for opening the lungs and improving vital capacity within the lungs. It is performed while doing chatus pada asana (on the hands and knees) often referred to as cat-cow. Begin by inhaling to the count of six while slowly lowering the abdomen toward the floor and raising the head, neck and chin skyward into a nice back bend. Really exaggerate this movement and deepen the breath. Follow by exhaling while moving into cat by slowly lowering the head, drawing your chin in towards the chest, while at the same time pushing firmly with the arms and raising the back into a nice high arch. The same count of six beats should be maintained on the exhale. Repeat this movement with the corresponding breath 3 to 6 times. Relax in a neutral spinal position and then continue for several repetitions. Finish by lying down in Shavasana for 5 to 10 minutes, relaxing the breath and letting go of all tension.
Ujjayi also called the Victorious Breath - This is also called psychic breath. This type of Pranayama is done with inhalation via nostrils along with the three Bandhas and then exhaling through the left nostril. During inhalation and exhalation a typical sound (Ujjayi Sound) should be created by compressing the epiglottis in the throat. It sounds very much like Darth Vadar in the Star Wars movies or the roar of an ocean. Ujjayi sound can be combined with a So-Ham or Guru Mantra for better awareness. Ujjayi Pranayama has therapeutic applications, especially useful in insomnia, overall tension, and heart diseases. Contraindications for this pranayama are: low blood pressure, since the practice of Ujjayi puts pressure on carotid sinus which can further reduce blood pressure.
Kapala bhati (pronounced kah-PAH-lah-bah-tee) or skull shining is a great breathing exercise with helps to detox the mind. It is actually considered a cleansing technique in Ashtanga Yoga tradition. When practiced with breath retention and bandhas (locks) it is called pranayama, without it is a kriya (cleansing technique). After practicing this exercise for several rounds you will feel invigorated and peaceful. To practice, you will be creating short, rapid, forced exhalations with the belly followed by a more relaxed inhalation. Begin from any seated position: half lotus, full lotus, or hero. Start by taking several deep breaths. Inhale fully and then exhale forcefully, bringing the belly into the spine to force the air back out. Let the subsequent inhale happen passively, and continue this breathing for approximately sixty seconds, resuming a normal deep breath after a round. Your chest stays relaxed - the contraction and movement come from the diaphragm and the abdomen. Continue for three to four rounds. This exercise tones, cleanses and massages the internal digestive organs and also helps to awaken and energize the lungs and brain. The CSF (Cranio-Sacral Fluid) is being pumped more energetically around your brain, thereby "polishing your skull" and promoting clarity of thought. Kapala bhati strengthens the abdominal muscles, the diaphragm, and the heart. This pranayama also it reduces the carbon dioxide (CO2) percentage in the blood. Please note: If you are pregnant, have colitis, have undergone recent surgery, have emphysema, hernia, or unmedicated high blood pressure you should not practice this exercise. Instead try deep breathing.
Deep Breathing is a basic practice but can bring great benefit to the yoga practitioner. Deep breathing is not just a deep breath. You want to start by filling the lower lungs, then bringing the air all the way up to the very top of the lungs. You also want to engage the diaphragm when inhaling and exhaling. This will be a breath which comes from the belly instead of shallowly from the lungs. Shallow breathing, which is what most of us engage in every day is also called clavicular breathing because the collar bone, and shoulders raise sightly. This is what we want to avoid. we want to bring the breath all the way to the "gut." making the inhale as deep as possible. You allow the stomach to slightly distend and then push in gently to exhale. This type of breathing facilitates better use of the lungs and greater amounts of air are allowed into the body. When exhaling, one should always exhale at least twice as long as the inhale. So for instance, if you were to count beats for your inhale of four, you want to extend your exhale to 8 beats, then push out that last little bit of air left in the lungs when you feel you have expelled all the air. There will always be a little stagnant air left in the lungs. By expelling the air fully, our subsequent inhale is much deeper, increasing our lung capacity and creating a greater oxygenation of the air. The complete yogic breath utilizes both high, middle and low lung use, the diaphragm and the belly. It helps to relax the mind, rejuvenate the body and slows the aging process. You can practice deep breathing when you are sitting in traffic. Instead of getting angry at he cars in front of you that are not moving. Rejuvenate yourself. Breathe deeply and take a few days off your life instead of adding them with the stress you accumulate in your body by worrying about getting to where you need to go. Use the opportunity as a way to treat yourself well through the revitalizing power of the breath.
Sitkari is a Pranayama which mimics a hissing sound. This is accomplished by placing the lips closely against the teeth as in a forced smile and then breathing in through the mouth. As this is a cooling breath, it should not be done too often in the winter months.
There are many other Pranayama practices, such as the swooning breath, but these are best practiced with a well-versed teacher as they can cause fainting and other side effects.
The above listed breathing exercises are precursors to advanced pranayama which should only be done initially with the help of an experienced yoga teacher. Retention of the breath, called Kumbhaka is an essential component to pranayama. It is one aspect of the Tribandha or three locks which are utilized to keep the life-force or breath within the body for as long as possible. The three 'locks' are Jalandhar Bandha, Uddiyan Bandha and Mul Bandha. (In India they are written without the ending 'a' as it is not pronounce in Sanskrit: i.e. bandh.) In the yogic tradition, retention of the breath without the use of bandhas is not good for the health.
The first bandha or lock is Jalandhar Bandha. This is the chin lock. When I teach my students I use an analogy from a teenage game that many American students are familiar with. If you have ever played 'pass the orange" where you have to place an orange under your neck and then pass it to another person's neck without using your hands, you are coming really close to the Jalandar Bandha. In this lock, we fold the neck forward, so that the pressure of the neck is felt on the wind pipe. This neck position should only be used once the breath has been inhaled, and released before it is exhaled again. While holding the Jalandar Bandha, pressure is exerted on the Carotial Sinus which helps to reduce blood pressure. If we simply hold our breath without using the bandha, then we can actually increase blood pressure.
The practice of retention of the breath, Kumbhaka, actually increases carbon dioxide (CO2) in the blood (unlike Kapala Bhati), slowly making the yogi more tolerant of oxygen-poor environments. Advanced yogis can actually survive without oxygen through years of pranayama practice.
Christina L. Sarich
(c) 2008 all rights reserved
(Reprinting of any article is permitted only with credit given to the author, otherwise, please reprint at your preference, as long as the web url is included.)
YOGA HALE
Yoga: Sanskrit Word Meaning, to Yoke Oneself to God Hale: Hawaiian Word for House
