Pranayama is known as expansion of prana, which in Sanskrit means "energy", "life force." Prana in Sanskrit means “breath”,and Yama means “control”. Pranayama is then controlling the breath,.By breathing you work with the life force within you, and keeping this awareness in mind, you can approach pranayama knowing that, not only are you working with the breath but with life force itself.
Pranayama practices are accessible to everyone as long as we understand them. After asana practice, try seated pranayama and meditation. Alternatively, practice laying on your mat or in bed.
Let’s dive deeper into the most common yoga breathing techniques in detail, delving into their essence, benefits, and explanation for proper practice.
What to know before attempting breathing techniques
When practicing Pranayama it's possible for stored emotions and memories to surface due to the connection between breath and mind.
Therefore, it is essential to approach these techniques gently and gradually. Notice if you feel inclined to avoid or find the practice dull, as this boredom may indicate the mind's attempt to evade certain aspects, and give yourself permission to accept whatever you are going to experience.. Avoid exerting any force during pranayama, and if distressing emotions or memories arise, cease the practice and seek support.
Furthermore, if you experience lightheadedness, dizziness, or anxiety while engaging in pranayama, it is advisable to discontinue and return to normal breathing. Individuals with chronic pulmonary or any other lung diseases , or anxiety must exercise caution during these practices, ensuring they do not strain themselves. In such cases, it may be safer to collaborate with a yoga teacher in person.
Maintaining a steady and comfortable posture holds significance for both pranayama and meditation. It allows you to turn your awareness inward and witness subtle transformations. Unless your hands are actively involved in the breathing techniques, they can rest on your knees or in your lap. Alternatively, you have the option to create chin mudra by gently touching your index fingers to your thumbs. Mudras aid in sustaining mental focus by directing attention towards the subtle flow of energy within the body.
Diaphragmatic Breathing (Deergha Swasam)
Building a solid foundation in pranayama begins with mastering diaphragmatic breathing, also known as yogic breathing. Utilizing the diaphragm to its fullest potential is crucial, as it serves as the primary breathing muscle in the body. Conversely, relying on the auxiliary breathing muscles of the chest and neck, known as chest or reverse breathing, is less effective.
The diaphragm is a substantial muscle separating the chest and abdominal cavities, and it plays a pivotal role in respiration. Its rhythmic movement benefits various bodily systems, including promoting venous blood flow, massaging the abdominal organs, and aiding lymphatic circulation. It creates a harmonious flow akin to waves caressing a beach and receding into the ocean.
To practice diaphragmatic breathing, place one hand on the belly, enabling you to feel its movement during inhalation and exhalation. As you inhale, the contracting diaphragm presses down on the top of the abdominal organs, causing them to move forward, resulting in the noticeable expansion of the belly. During exhalation, the diaphragm relaxes, allowing the belly to retract toward the spine. Remember that the breath aligns with the diaphragm's movement: inhale as the diaphragm contracts and exhale as it relaxes.
Particular attention should be given to extending the exhalation, as it facilitates complete relaxation of the diaphragm. Moreover, it maximizes air exchange, creating space for fresh inhalation. The prolonged exhalation induces a sense of release and relaxation throughout the body, along with numerous health benefits. Deep and rhythmic breathing stimulates the vagus nerve, a component of the parasympathetic nervous system responsible for inducing relaxation throughout the entire body.
The following practices focus on enhancing breath awareness and deepening the breath. Start gradually and with care, recognizing that energy expansion occurs through subtle shifts rather than drastic changes, necessitating practice and gentleness.
You can practice diaphragmatic breathing sitting or laying in many positions, that we are going to explore here below:
Corpse Pose (Shavasana):
From a bed or mat, lie in corpse pose with a folded blanket or bolster placed on your abdomen. Allow the prop's weight to connect you to the movement of your diaphragm, experiencing its ascent during inhalation and descent during exhalation as it influences your abdominal organs.
Inclined Corpse Pose:
From a bed or mat, assume an inclined corpse pose by positioning a bolster beneath the back of your rib cage, aligned with your spine. Place a blanket beneath your head. If desired, employ a block at the top of the bolster to create a gentle incline, providing support for your back. This setup expands the front of your chest, creating space for deeper breathing.
Crocodile Pose (Makarasana):
On a mat, lie on your abdomen in crocodile pose. Cross your hands under your head, resting your cheek to the side. Allow your abdomen to connect with the floor, perceiving its pressure against it during inhalation as it moves forward. During exhalation, feel your abdomen moving away from the floor.
Holding Chest and Belly:
Sitting on a chair, bed, or mat, deepen your breath by expanding it in three sections: abdomen, chest, and collarbones. Place one hand on your belly and the other hand on your chest, just below the collarbones. Exhale, then inhale, feeling the breath move your abdomen forward. Sense the breath ascending into your chest and reaching the apex of your lungs. On the exhalation, perceive the breath leaving your chest while slowly emptying from your abdomen. Repeat this process, gradually filling and emptying your lungs from the bottom up, until all three areas blend into one long, profound breath.
Hands on Rib Cage:
From a chair, bed, or mat, experience the fullness of the breath by placing your hands on your rib cage. Either extend your elbows outward and rest your hands on your side ribs or cross your arms beneath your chest, gently grasping your ribs. Exhale, then inhale, feeling your rib cage expand in all directions, particularly sideways and backward. This expansion allows the diaphragm to expand outward as it flattens.
Hands on Head:
From a chair, bed, or mat, try placing your hands on your head while keeping your shoulders relaxed. Securely but gently hold your head, connecting with the bones of your skull. Exhale, then inhale, observing any subtle expansion in your skull. On the exhalation, sense a gentle contraction in your skull. Focus on the expansion and contraction within your skull and throughout your entire body as you breathe, taking several breaths to establish this connection.
By incorporating these practices, you are embarking on a journey of profound breath exploration, gradually deepening your understanding and experience of pranayama. Remember, the key lies in embracing subtle shifts, approaching the practices with compassion, and nurturing a gentle, dedicated approach.
Ocean Breathing (Ujjayi)
Mastering breath control in the throat is key to extending the breath, making ocean breathing a vital technique in advancing your pranayama practice. To grasp this technique, imagine fogging up a mirror by producing a prolonged "hhaa" sound with your mouth open. Then, close your mouth, add little contraction at the back of the throat, and attempt to replicate the same sound. The resulting soft wheezing sound originates from the restricted passage of air through your narrowed throat opening.
By constricting the opening, the inhalation and exhalation of air become lengthier. The breath slows down, attaining a longer duration. This auditory effect resembles the soothing sounds of wind or ocean waves, providing inspiration for your practice.
To begin, it is beneficial to employ ocean breathing during the exhalation phase, as pranayama focuses on lengthening this part of the breath. Feel the inhalation filling your lungs from the bottom up, akin to a wave gracefully rising along the shoreline. During the exhalation, employ ocean breathing as the breath retreats from the top down, mirroring the gentle retreat of a wave back into the vast ocean.
Alternate Nostril Breathing (Nadi Shodhana)
Nadī Shodhana, encompasses the art of breath control. In Sanskrit, 'Nadī' refers to the energy channels within the body, and 'Shodhana' means 'to purify or cleanse.' This time-honored breathing technique primarily focuses on clearing the pathways within the body, allowing the unobstructed flow of prana, the vital life force.
Nadī Shodhana, also known as alternate nostril breathing, follows a rhythmic pattern that involves selectively engaging the right nostril, connected to the Pingala Nadi channel, and the left nostril, linked to the Ida Nadi channel. The left nostril is associated with the receptive, yin, lunar, and feminine principles, while the right nostril is connected to the projective, yang, solar, and masculine principles. At any given time, one of the Nadis tends to be more dominant than the other.
According to the principles of yogic subtle anatomy, this practice brings equilibrium to the energy distribution between the right and left hemispheres of the brain. Each nostril corresponds to the opposite brain hemisphere, and achieving this energetic balance fosters a sense of tranquility in the mind. Scientists are currently investigating the effects of alternate nostril breathing on the brain, although the exact mechanisms are not yet fully understood. Nonetheless, this practice undeniably elicits a calming response from the nervous system.
The act of alternating the breath between the two nostrils is believed to foster equilibrium along the body's central axis and the two Nadis, analogous to the parasympathetic and sympathetic nervous systems in Western medicine. By harmonizing the breath through these channels, we also harmonize our very being. This practice induces a sense of serenity within the nervous system, providing additional support to the healing journey.
It aids in stilling the mind, fostering a sense of tranquility and equilibrium. Additionally, it has the potential to enhance heart and lung health, as well as induce relaxation. Engaging in this practice can create an optimal mental state for embarking on a meditation journey.
How to practice Nadi Shodhana
Sit in a comfortable seated position with a nice long spine.
Take your right thumb on the outside of the right nostril and your ring finger is outside your left nostril, and rest your pointer and middle finger of your right hand together.between the eyebrows.
As you exhale gently, close your eyes. Press to your right nostril using your thumb until it's closed. Inhale slowly through the left nostril for three counts.
Release the right nostril and gently apply pressure to your left nostril using the ring finger. Exhale slowly through the now-open right nostril for three counts. Then, inhale through the right nostril for three counts.
Release the left nostril, and gently apply pressure to the right nostril again. Exhale through the left nostril for three counts. This concludes one sequence. (It always starts and finishes on the left side.)
Repeat for a few cycles, if that feels comfortable.
I would recommend starting with a short practice and really taking note of how you feel before and after. The more aware you become of the ways in which the practice shifts you, the easier it becomes to stick with it.
Alternate nostril breathing is best done on an empty stomach following a yoga-asana session. However, it can also be incorporated into your daily routine, particularly when you sense a need for grounding. Begin with four cycles and gradually progress to eight, 16, and beyond. Personally, I find it beneficial to engage in four complete rounds in the morning and eight rounds before bedtime, as it promotes a more profound state of rest.
Bottom line
All these prānāyama techniques hold deep spiritual meaning. The breath serves as our instrument to engage with the vital life force residing within us. Hence, when practicing prānāyama, it is essential to cultivate a subtle awareness, as we not only work with the breath but also commune with the very essence of life itself.
In conclusion, pranayama, the ancient practice of controlling and regulating the breath, offers a multitude of benefits for our physical, mental, and spiritual well-being. By incorporating pranayama into our daily routine, we can enhance our lung capacity, reduce stress, improve focus, and cultivate a deeper connection with ourselves and the world around us. Whether you're a beginner or an experienced practitioner, the simple act of conscious breathing can bring profound transformation and harmony into our lives. So, take a deep breath, embrace the power of pranayama, and embark on a journey towards a healthier, calmer, and more fulfilling existence.
Namaste,
Sabina Liberatore
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