What is Yogic Breathing? Discovering the Depths of Pranayama
- Daniela Angeloni
- 22 hours ago
- 10 min read
In the expansive world of yoga, Pranayama stands out as a foundational practice, bridging the gap between the physical and the spiritual. For yoga teachers and practitioners alike, understanding and mastering the art of yogic breathing can transform their practice, offering profound benefits to the body, mind, and spirit. Our commitment to serving yoga practitioners and yoga teachers, through inclusivity and diversity drives us to create a series of posts about the basics of Pranayama, the benefits of practicing pranayama, and providing clear instructions, and modifications, including instructions on how to use props. Let's dive into the essence of Pranayama, exploring its benefits, types, and how to integrate this powerful practice into your yoga journey.
While you can learn about my best books about pranayama here, I like to use as a reference in my practice “Prana and Pranayama by Swami Niranjanananda Saraswati”.
Pranayama practices can be simplified into the following categories:
Basic Pranayama Techniques,
Preliminary Pranayamas,
Advanced Pranayamas,
Classic Pranayamas,
Calming Pranayamas,
Vitalizing Pranayama.
It’s worth noting that basic techniques can be as effective as advanced practices. It is important to listen carefully to your body and to master the basics before moving forward to more advanced techniques. We also advise you to seek the assistance of an expert practitioner or reach out here for mentorship, and ensure you discuss this with your medical practitioner.
Benefits of Pranayama Practice
Pranayama, a Sanskrit term, combines "prana" (life force) with "ayama" (extension or regulation), signifying the practice of breath control in yoga. This ancient technique is more than breath manipulation; it's a pathway to enhancing vitality, promoting mental clarity, and deepening spiritual connection.
Benefits of Yogic Breathing
Boosts Respiratory Health: Strengthens lung function and increases oxygen intake.
Alleviates Stress: Promotes relaxation, reducing anxiety and stress levels.
Enhances Focus: Improves concentration and mental clarity.
Balances Energy: Regulates the body's energy flow, fostering physical and emotional equilibrium.
Respiratory Health and Detoxification
Pranayama techniques are specifically designed to enhance the respiratory system's efficiency. By engaging in various breathing exercises, practitioners can significantly strengthen lung capacity and flexibility. This improvement in lung function facilitates a higher intake of oxygen and a more efficient expulsion of carbon dioxide, which can be particularly beneficial in today's fast-paced world where shallow breathing has become the norm. The body eliminates toxins through various processes, including breathing, which is a natural and essential mechanism. When you breathe, you inhale oxygen and exhale carbon dioxide, a waste product of metabolism.
Let’s look into the different ways detoxification happens:
1. Oxygen Intake and Carbon Dioxide Removal
Gas Exchange: The primary function of breathing is gas exchange, occurring in the lungs. Oxygen from inhaled air diffuses into the bloodstream, while carbon dioxide, a byproduct of cellular metabolism, is transferred from the blood to the lungs to be exhaled.
Detoxification: This exchange is a form of detoxification because carbon dioxide is considered a waste product and potentially toxic if its levels rise too high in the blood.
2. Supporting Cellular Metabolism
Energy Production: Oxygen is crucial for the process of cellular respiration, where cells break down glucose into water, carbon dioxide, and adenosine triphosphate (ATP), the energy currency of the cell. This process also produces carbon dioxide as a waste product.
Eliminating Metabolic Waste: By exhaling carbon dioxide, the body removes this metabolic waste, thus maintaining a balanced internal environment.
3. Assisting in Acid-Base Balance
Regulating pH: The respiratory system plays a vital role in maintaining the body's pH balance. By adjusting the rate and depth of breathing, the body can regulate the amount of carbon dioxide exhaled, which in turn helps control the pH of the blood. Too much carbon dioxide can lead to acidosis, whereas too little can lead to alkalosis.
Additional Detoxification Methods
While breathing is crucial for eliminating carbon dioxide, it's not the primary pathway for removing all types of toxins. The liver, kidneys, and even the skin also play significant roles in detoxifying the body by metabolizing toxins and excreting them through urine, feces, and sweat.
Efficient breathing supports the body's detoxification by removing carbon dioxide, a waste product of metabolism, thereby helping maintain a healthy internal environment. If you want to learn more about detox and how yoga, pranayama and kundalini can help you and your students, check out my ebook here.
In light of this, practices such as Kapalabhati (Skull Shining Breath) and Bhastrika (Bellows Breath) not only increase lung capacity but also help clear the nasal passages and airways, providing relief from respiratory conditions and enhancing the body's ability to withstand environmental pollutants and allergens.
Alleviates Stress
One of the most immediate benefits of Pranayama is its capacity to induce a state of deep relaxation and stress relief. Techniques like Ujjayi (Ocean Breath) and Nadi Shodhana (Alternate Nostril Breathing) activate the parasympathetic nervous system, which is responsible for the body's 'rest and digest' responses, in contrast to the 'fight or flight' reactions initiated by stress. By promoting this shift, Pranayama helps lower stress hormones in the body, reducing feelings of anxiety and facilitating a state of calmness and relaxation. This aspect of Pranayama makes it a valuable tool for managing daily stress as well as for individuals suffering from anxiety disorders.
Enhances Focus
In addition to its physical benefits, Pranayama is highly regarded for its positive impact on the mind. Regular practice aids in improving concentration and enhancing mental clarity by quieting the constant chatter of the mind and bringing the focus to the present moment. This increased mental focus is invaluable for meditation practices, as it prepares the mind for deeper states of awareness and introspection. Moreover, the clarity and tranquility achieved through Pranayama practice support improved cognitive functions, including memory, decision-making, and problem-solving skills.
Balances Energy
Pranayama also plays a crucial role in regulating and balancing the body's energy, or prana. Techniques such as Surya Bhedana (Right Nostril Breathing) and Chandra Bhedana (Left Nostril Breathing) are designed to activate and harmonize the solar and lunar energies within the body, respectively. This balance of energies is essential not only for physical health but also for emotional well-being, contributing to a sense of inner peace and equilibrium. The regulation of energy flow helps in addressing issues of fatigue or overstimulation, enabling practitioners to maintain a steady level of vitality throughout the day.
We could continue talking about the benefits of pranayama as they extend far beyond these key areas, touching every aspect of a practitioner's life. By incorporating Pranayama into daily practice, individuals can unlock these transformative effects, leading to improved health, a calmer mind, and a more balanced approach to life's challenges.
Contraindications and Cautions of Pranayama Practice
Summary:
Those with respiratory issues should proceed with caution and seek professional guidance.
Pregnant individuals should consult a healthcare provider before practicing certain Pranayama techniques.
Practicing on an empty stomach is generally recommended to avoid discomfort.
Let’s now delve into some careful considerations to take before and during pranayama practice:
Respiratory Conditions
Individuals with existing respiratory conditions, such as asthma, chronic bronchitis, or COPD, should approach Pranayama with caution. Certain breathing techniques that involve holding the breath or forceful breathing may not be appropriate and could potentially exacerbate these conditions. It's essential for anyone approaching Pranayama to discuss this with their medical practitioners, even more importantly for people with respiratory issues. Additionally, make sure that you share your conditions with your knowledgeable yoga instructor who can modify practices to suit individual needs to ensure a safe and beneficial experience.
Pregnancy
Pranayama offers several benefits during pregnancy, including stress reduction and improved oxygenation for both the mother and the developing fetus. However, certain Pranayama techniques, especially those that involve intense abdominal contractions, holding the breath, or lying on the back, may not be suitable. Pregnant individuals are advised to consult with their healthcare provider to determine which Pranayama practices are safe at different stages of pregnancy. Practices such as gentle, seated breathing exercises can be beneficial, but it's crucial to listen to the body and avoid any practices that cause discomfort or strain.
Practicing on an Empty Stomach
To minimize any risk of discomfort and to facilitate a deeper breathing practice, Pranayama is generally recommended to be practiced on an empty stomach. Ideally, wait at least two to three hours after eating before engaging in Pranayama. Practicing with a full stomach can lead to discomfort, hinder the ability to take deep breaths, and may distract from the focus and relaxation that Pranayama aims to cultivate. This precaution ensures that the practice is both comfortable and effective.
Understanding and respecting these contraindications and cautions are crucial for a safe and rewarding Pranayama practice. It's always beneficial to listen to one's body and adjust practices accordingly to meet individual health needs and conditions.
The Historical Significance of Pranayama
Rooted in ancient yogic scriptures, Pranayama's practice dates back thousands of years, playing a crucial role in the pursuit of higher consciousness. Various yoga traditions have nurtured and adapted Pranayama, offering a rich tapestry of techniques and philosophies. Read more about the history of Pranayama here or check these books in this post.
Exploring different types of Pranayama
As we mentioned earlier we can summarise pranayama techniques into four main categories. Following we will list some of the major practices for each of them.
Basic Pranayama Techniques:
Diaphragmatic or abdominal breathing
natural and controlled
Thoracic breathing
with passive exhalation and forced exhalation
Clavicular breathing
with thoracic breathing
Paradoxical breathing (or gasping breathing)
Full yogic breathing
These listed above are components of normal breathing activity, however, most of the time we are not fully aware of them. For instance, when we feel anxious or the sympathetic nervous system is overstimulated we naturally start gasping breathing. When we are sleeping and deeply resting, we are naturally breathing through the belly. Starting practicing these pranayamas consciously helps the practitioner raise their awareness of their inner worlds.
The act of breathing encompasses three main stages: inhaling, exhaling, and holding the breath. In Sanskrit, these stages are referred to as Puraka, Recaka, and Kumbhaka, respectively. There are different ways we can alter and influence the flow of prana into the body. Preliminary practices are basic techniques that consciously alter the flow of the breath in one or more of the three elements
Preliminary practices Pranayamas
Deep breathing
Viloma Pranayama
Rhythmic breathing (an example of this is box breathing or the “one-minute breath” kundalini practice)
Extended exhalation
Breath retention (Kumbhaka)
External breath retention
Internal breath retention
Advanced practices
Pranayamas of the subtle bodies
Classic Pranayama
Nadi Shodana
Calming pranayamas
Sheetali
Sheetkari
Kaki Pranayama (cow’s breath)
Bhramari Pranayama (humming breath)
Moorchha Pranayama (swooning or fainting breath)
Chandra Bheda (moon-piercing breath)
Vitalizing Pranayama
Swana pranayama (panting breath)
Bhastrika Pranayama (bellows breath)
Surya Bheda Pranayama (vitality-stimulating breath)
Plavini Pranayama (inundating breath)
Advanced Pranayama Practices
Each of the aforementioned practices has different degrees of complexity including advanced practices involving breath retention (kumbhaka), the engagement of subtle energy channel activation (Bandhas), and the use of hand gestures (mudras), and the variation of the ratio of the three elements of the breath.
These practices offer profound benefits but also require a cautious approach:
Practiced Under Supervision: Advanced Pranayama should be learned and practiced under the guidance of an experienced yoga instructor to ensure safety and correct technique.
Consultation Before Practice: Consultation with a healthcare provider before embarking on advanced Pranayama practices is highly advised, especially for individuals with health concerns.
Yogic Breathing Instructions
The practice of yogic breathing helps the practitioner become more aware of the different breathing patterns that one is experiencing in day-to-day life. Full yogic breathing is also known as a three-part breath. It involves a conscious and deliberate approach to breathing that maximizes oxygen intake and promotes a sense of physical and mental balance.
This practice integrates three main types of breathing: abdominal (or diaphragmatic) breathing, thoracic (chest) breathing, and clavicular (collarbone) breathing.
Here's a step-by-step instruction:
Start by finding a comfortable position, we recommend starting from Savasana (corpse pose). Lie down and relax the whole body.
Slowly, inhale from the diaphragm into your abdomen and allow your belly to fully expand (abdominal breathing).
Breathe slowly and deeply feeling the air filling the bottom lobes of the lungs.
After full abdominal expansion, continue inhaling slowly and deeply expanding the chest outward (thoracic breathing).
At the end of this movement, inhale a little more and feel the top of the lung filling up with more air. Feel the shoulders and collarbone move slightly upward while making more space for the lung to expand (collarbone breathing).
This is the completion of the inhalation. This process should be smooth and continuous, filling the air from the bottom of the lobes of the lungs to the top in a smooth movement.
Now start the exhalation, by first exhaling from the top of the lungs (collarbone breathing), then down to the chest (thoracic breathing).
Lastly, exhale the air from the bottom of your lungs, allowing the diaphragm to move back into the chest cavity.
Avoid straining the exhalation, instead, release the air by pulling the abdominal wall towards the spine and at the same time contracting the rib cage.
This is the complete full yogic breath. Try to execute this in a smooth and harmonious movement.
Hold your breath for only a second or two at the end of each inhalation and exhalation.
Focus on the sensation of the air moving in and out of the lungs, the expansion of the belly, rib cage and collarbone.
Practice
Start practicing a few breaths at a time. You can start by completing 10 rounds of yogic breath and slowly increasing the duration to 10 minutes a day.
Make sure to not strain the lungs in any way. Once you have mastered this in Corpse pose, you can practice in a sitting position.
Making Pranayama Accessible
Whether you are a yoga practitioner or a yoga teacher, make sure to provide appropriate modifications and prop suggestions to each student:
Props like cushions can support comfortable seating.
Modifications can adapt practices for various abilities and health conditions.
Listening to one's body and practicing at a suitable pace is emphasized.
Integrating Pranayama into Your Yoga Practice
Incorporating Pranayama into your daily routine can deeply enrich your yoga practice. Begin with simpler techniques, gradually exploring more complex practices as you gain comfort and experience.
Call to Action
Enhance your understanding and practice of Pranayama with our favorite books on pranayama and mentorship programs. Whether you aim to deepen your personal practice or enrich your teaching repertoire, our resources are designed to support you on your journey to mastering yogic breathing.
Stay tuned for more insights into Pranayama techniques, practical instructions, and tailored practices for various ailments. Together, let's breathe new life into our yoga practices, embracing the transformative power of Pranayama!
For more information about pranayama and the different styles that are suitable for beginners, check out my guides here:
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