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Pranayama - Breathing Techniques
Life Energy is called prana (prah-nah).
In sanskrit, the word for breath is the same as the word for life - prana.
The first thing you do as you enter this world is to inhale. Your last act in this
life is to exhale. When prana leaves the body, we die. The breath is a
metaphor for life energy. In yoga, and in Ayurveda, we seek to sustain and enhance the life force as
much as possible - absorbing as much prana through breath, food, visual
surroundings, sound, all our senses as possible. The most significant way of doing this is through the practice of
pranayama (prah-nah-yah-mah), breathing techniques or breath control. Yama
(yah-mah) is translated as control, discipline, regulation or mastery. Hence, some
translate pranayama as "breath control." Ayama
(ah-yah-mah) is expansion, growth, extension,augmentation or magnification. Hence,
another translation is "expansion of the life force." Both are loosely
translated as "breath control," but realize that there is much more behind this
definition.
Breathing is one of the few autonomic functions of the
body that we may also control (although more experienced yogis and yoginis may control
heart rate, blood pressure, skin temperature, and other functions previously believed to
be autonomic). The breath is seen as an important link between our body, our mind,
and our spirit - moving from the purely physical realm, to the mental, to the spiritual.
Why Practice Pranayama?
Yoga may be an ancient Eastern tradition, but I am a
modern, Western person. Why should I practice this? What direct, proven
benefits are there to me? AHA! GOOD QUESTION! I was hoping someone would
ask this! There are many proven benefits to pranayama (the practice of breathing
techniques). I will list some of the benefits, and then cite a few examples.
Pranayama Benefits:
 | 9 out of 10 adults in the U.S. are chest breathers - shallow breathing
into the chest, not reaching deep in the lungs at all. Children are born as belly
breathers because it is HEALTHIER and more NATURAL breathing for the body. Stress
and environmental conditioning change us into chest breathers as we mature. We can
regain our ability to breath in a slow, deep, and healthy manner through pranayama
- breathing from the belly button on up.
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| In most people, the bottom 1/3 of our lungs is "dead space."
We breath so shallowly, we hardly use this 1/3 at all. For individuals with
respiratory concerns, learning to breath into the healthy, undamaged bottom 1/3 of the
lungs, where there is pink healthy tissue to absorb oxygen, can be beneficial. Check
with your doctor first!
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| increases the rate of metabolism (to aid with weight loss)
- also Agni, the digestive fire, is extremely important in Ayurveda (Eastern
Medicinal Branch of Yoga) - having a healthy digestion will improve your
entire state of health - body and mind
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| Strengthen the immune system
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| calms and steadies the mind
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| improves focus and concentration
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| can raise or lower blood pressure, depending upon the technique chosen
and the desired result
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| body uses oxygen more efficiently, increasing our health
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| provide sufficient oxygen for the functioning of every cell in our body.
Without sufficient oxygen, we cannot metabolize food properly, and nutrients are wasted
(take time to breath deeply between your bites of food during mealtimes - aids digestion
in many ways)
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| increases VO2 Max (the efficient use of oxygen in the body - measured
most commonly in athletes)
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| increases lung capacity
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| for those suffering from lung damage (emphyzema, etc.), can learn to
draw air more deeply into the lungs, reaching undamaged lung tissue and allowing easier
breathing. Most smokers are shallow "chest breathers" and so they draw
smoke into the upper 1/3 to 2/3 of the lungs. Once he has given up smoking, an
individual can be taught to breath deeply into the bottom 1/3 of the lungs, allowing the
body a sufficient supply of oxygen and increasing health.
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| reduce stress - when encountering stress, one of our first responses is
to hold the breath, or breath very shallowly. This is a "fight or flight",
primitive response that may have served us at one point in our evolutionary development.
However, now, we respond this way to even slight stimuli - while driving in
traffic, buzzer on a microwave going off, etc. We spend a great deal of our day
actually holding our breath. Learning to consciously focus on deep breathing relaxes
the body and calms the mind, and keeps the oxygen flowing, improving our health!
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| better emotional control and equilibrium - As a common remedy for
stress, we use the expression " take a deep breath." Breathing actually allows
us to respond to events more clearly, rationally, and calmly by supplying the brain with
ample oxygen. A lack of oxygen can cause lack of concentration and emotional
unbalance.
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| improved physical control of the body
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| remove waste products such as Carbon Dioxide and other toxic gases from
the body, so they do not remain in the blood stream - this exchange in done through the
alvioli in the lungs
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| spiritual benefits of breathing - healthy body, calm mind, and inner
serenity. These take you on the road to spiritual discovery.
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| Nasal passages have many nerve endings, and breathing techniques can
stimulate calming centers of the brain.
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| Open the Nadis and remove blockages to energy flow in the
body
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| Strengthen and gain control of the diaphragm - improving abdominal tone,
singing capacity, and health.
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| Learning healthy breathing techniques benefits the following conditions:
asthma, allergies, high or low blood pressure, stress-related heart conditions,
hyperactivity, insomnia, chronic pain, some psychological conditions, metabolic and
endocrine imbalances. This is not intended as a substitute for proper medical care.
Please consult with your physician before beginning programs of yoga and/or yogic
breathing.
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| Men average 12 to 14 breaths per minute. Women average 13 to 15
breaths per minute. Children average 15 to 18 breaths per minute. This is
natural for each group. Breathing more rapidly (hyperventilating) depletes the body
of carbon dioxide. Your body needs a certain amount of Carbon Dioxide to maintain
the appropriate Acidity/Alkalinity levels for your blood. Learning to breath deeply
and smoothly can ensure that you maintain appropriate levels of oxygen and carbon dioxide
in the body.
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As you can see, a person with strong lungs and a large breathing capacity
usually has abundant health and energy! When we are calm and balanced, the breath is
usually smooth, even, and steady. When we are tense, frightened, angry, or nervous,
our breath is erratic, choppy, uneven or strained. There is a correlation between
our well being - physically and emotionally, and the fluidity of our breath.
Basic Guidelines
Blow your nose, clearing your nostrils as much as possible before
beginning
Begin practicing pranayama in a room-temperature (68 degrees Farenheit)
environment. Extremely cold or hot air can affect your health adversely. Also,
please do this in FRESH air - no smoke, chemicals, or other harmful elements in your
environment. Air will be pulled more deeply into your lungs, and it need to be clean
and fresh.
Breath through the nostrils only, unless otherwise specified.
The fluidity of your breath is the priority - if your breath begins to
be choppy or uneven, stop what you are doing and allow your breath to return to its own,
natural rhythm.
If you begin to feel faint, dizzy, flushed, or light-headed, stop what
you are doing, and allow your breath to return to its own natural rhythm. This is a
result of the increased oxygen levels in the body, which your body may not be accustomed
to. You can increase your pranayama practice and use of oxygen gradually.
PRANAYAMA TECHNIQUES
Abdominal Breath - also called the
"Diaphramatic Breath", "Natural Breath" - allows one to breath deeply
into the lungs, using the diaphragm. Begins to reset our patterns from shallow chest
breathing to deep, healthy, belly breathing.
Dirgha Pranayama - (pronounced "DEAR-gah)
also called the "Yogic Breath", "Three-part breath" and "Complete
Breath" - completely fills our lungs with oxygen. expands and stretches the
lungs gently, increasing lung capacity. Brings a higher level of oxygen into the
blood stream
Ujjayi Pranayama - (pronouned OOOO-jah-yeee)
"Ocean Sounding" or "Victorious" breath (in Kids Yoga we call
it the "Darth Vader" breath) The sound created by this breath has been
described as a "soft hissing sound" or a "gentle snore." This in one
of the most important breathing techniques in yoga. Increases body heat, the sound
calms and focuses the mind, allowing you to relax more deeply, can be used to either lower
blood pressure and slow heart rate, OR to increase blood pressure and heart rate,
depending upon whether one is utilizing the Ashtanga style of forceful ujjayi or the
meditative style of slow and soft ujjayi. Used for pain reduction, insomnia, and
migraines.
Nadi Shodhana - (pronounced NAH-dee
SHOW-dhah-nah) the "Sweet Breath", "Channel Purification Breath" or
"Alternate Nostril Breath"- brings balance to the right and left hemispheres of
the brain
Kapalabhati - (pronounced kah-PAH-lah-bah-tee)
"Skull Polishing Breath" - increases circulation, energizes the body, brings a
high level of oxygen into the blood stream
Breath of Fire - "Bellows Breathing" -
strengthens chest and diaphragm, loosens spine, stretches lungs, controls the breath at a
different level.
Analoma Veloma - (pronounced annah-LOW-mah
veh-LOH-mah) Advanced Breathing Technique for experienced meditators and yogis who already
have an established breathing practice. Brings one to a deep, contemplative state of
mind, and mastery over the physical breath.
If you have any questions about yoga or pranayama,
please feel free to contact us: NOSPAMelena@focalpointyoga.com
(remove the
words NO SPAM from the email address please!)
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