What is Pranayama?

In yoga, like in our daily lives, we often do not pay attention to our breath; sometimes, we even hold it without realizing it. Breathing is a natural process that happens involuntarily and unconsciously. However, since ancient times, those who practice yoga have known that breath is synonymous with life. The Sanskrit term 'pranayama' is commonly translated as 'breath control.'

What is Pranayama?

Pranayama is a Sanskrit word derived from two words: "prana," meaning life force, and "yama," meaning control. It is one of the eight limbs of classical yoga written by the yogic sage Patanjali as ethical and moral principles. Pranayama is the practice of controlling one's breath to improve physical and mental health. The training involves inhaling, holding, and exhaling the breath in different patterns and rhythms. 

Pranayama is a practice that involves controlling or managing the breath. This practice is believed to rejuvenate the body and extend life itself, as yogis have implied by the literal translation of the term. Pranayama includes various breathwork techniques that aim to gain mastery over the respiratory process while also recognizing the connection between breath, mind, and emotions. Although pranayama is integral to the yogic tradition, it can be challenging to comprehend.

Benefits of Pranayama

Pranayama, the practice of controlling one's breath, is vital to the ancient yoga philosophy. According to this philosophy, pranayama can help improve not only physical health but also mental and emotional well-being. 

• Reduces Stress and Anxiety

Breathing practices, like pranayama, can help relieve symptoms of anxiety, depression, and arousal, studies show. Slowing down your breathing in any way triggers relaxation and prevents stress from activating the "fight or flight" response.

• Improves Sleep

Regularly practicing yoga, including asana and pranayama, improves sleep quality and lessens sleep disturbance.

• Lowers Blood Pressure

Engaging in a breath practice can help lower your heart rate and blood pressure and relieve fatigue. Practicing pranayama may lead to noticeable changes in your energy levels, body temperature, or emotional state.

• Improves Respiratory Function

Daily breathwork can help improve lung function by training your diaphragm and abdominal muscles. It can also help clear your respiratory passages, allowing for better airflow. People with respiratory diseases such as bronchial asthma and chronic obstructive pulmonary disease (COPD) may benefit from pranayama as it has the potential to improve breathing and quality of life.

• Enhances Cognitive Function

Incorporating yoga and breathwork into your daily routine can significantly benefit your cognitive functioning. Regular practice of yoga and breathwork can increase blood flow and oxygen supply to the brain, promoting better concentration, memory, and overall brain function. These practices can also reduce stress and anxiety, enhancing cognitive performance. Consider adding yoga and breathwork to your daily routine to boost your mental clarity and focus.

How to Practice Pranayama

Yoga instructors teach various pranayama techniques, which can be done alone or integrated into physical yoga routines or daily activities. However, pranayama has potential risks, including hyperventilation. Return to normal breathing if you experience shortness of breath or chest pain during pranayama. It's best to consult a healthcare professional before starting breathwork if you have health conditions affecting your airways or heart.

Types of Pranayama Exercises

Ujjayi Pranayama (Victorious Breath)

One popular breathwork technique taught in yoga is Ujjayi breath, or ocean breath. This technique involves gently constricting the throat to create resistance to air passage and can be incorporated into any physical practice as you inhale and exhale. It can also be used during meditation, allowing you to sit quietly and focus on your breath.

1. Exhale with your mouth slightly open.

2. Feel the breath and hear that "ocean" sound.

3. Exhaling through the nose with a closed mouth.

4. Repeat this cycle for ten breaths or more.

Sama Vritti Pranayama (Box Breathing)

Box breathing is a powerful breathwork tool that can help you relax and focus by clearing your mind and calming your body.

1. Sit comfortably with your back supported and feet on the floor, and close your eyes.

2. Breathe in through your nose, slowly counting to 4.

3. Hold your breath and count to 4 again.

4. Slowly exhale to the count of 4.

5. Pause at the end of your exhalation for another 4 counts.

6. Repeat this cycle for 10 breaths or until you feel calm and centered.

Nadi Shodhana Pranayama (Alternate Nostril Breath)

Nadi shodhana pranayama, also known as channel-cleaning breath, is a breathing technique used to help calm the body and mind. 

1. Sit in a comfortable position.

2. Close your right nostril with your right thumb and inhale through your left nostril. 

3. Then, close the left nostril with your ring finger, and after a brief pause, release the right nostril to open it and exhale slowly.

4.  Inhale through the right nostril, then close it.

5.  Open and exhale slowly through the left nostril. 

6. This is one cycle. Repeat 3 to 5 times, then return to normal breathing.

Kapalabhati Pranayama (Skull Brightener or Skull-Shining Breath)

This technique involves a rhythmic breathing pattern that consists of short, explosive exhalations followed by slightly longer, passive inhalations. To perform the exhalations, you need to contract your lower abdominal muscles (between the pubis and navel) powerfully, which will push the air out of your lungs. The inhalations are a result of the release of this contraction, which will allow you to suck air back into your lungs. You can begin practicing kapalabhati in a seated or reclined position with your fingers touching your belly.

1. Focus on your lower abdomen and gently touch it for support if needed.

2. Contract your lower belly, pushing out all the air in your lungs. 

3. Quickly release the contraction and suck air back into your lungs. 

4. Repeat one exhale-inhale cycle every few seconds. 

5. Do approximately 20 cycles to start, then increase the number of cycles you do each practice.

It's normal to feel uncomfortable practicing pranayama, especially if you're new to it. It takes time to learn and master these techniques, so it's "important" to be patient with yourself. It may take some time before you start to feel the calming effects and experience the benefits that pranayama can offer for your overall lifestyle.