Pranayama

Pranayama is a Sanskrit word that can be described as the practice of breath control. Prana means “life force” or “breath”. Ayama is “the extension of” or “control of”. Pranayama is the 4th limb of yoga and acts as a bridge between the body and mind. It is generally accepted by students of the yogic sciences that Pranayama is at least as important as the postures of Asana yoga and when practiced together offers unlimited benefits to the mind, body, and spirit.

There are many types of Pranayama breathing techniques, but all consist of three main stages:

Purak (inhalation through nostrils)

Kumbhaka (retention)

Rechaka (exhalation)

 We’ll look at some of the better-known forms:

1. Dirga Pranayama– is a basic type of pranayama best suited for beginners. It is also known as a three-part breath. The goal of this practice is to correct irregular breathing habits. It is done by filling the three parts of the abdomen- belly, rib cage, and chest with air sequentially. This breathing method is very useful for preparing one for meditation practice
2. Nadi Sodhana “Alternate Nostril Breathing”- is useful for bringing a sense of balance between the mind, body, and soul. As the description implies, this practice involves alternating breaths between the right and left nostrils while in a seated posture. Research has concluded that this pranayama technique can help relieve stress and anxiety and increase attention. There are several similar forms involving alternating breaths through the nostrils which we cover in depth in our classes.
3. Shitali Pranayama “Cooling Breath”- It is one of many cooling pranayama yoga types. It starts in a seated position with a few deep inhalations and exhalations to help you focus. Next, you roll your tongue into the shape of the letter “O” and stick it between your pursed lips. Slowly inhale through the mouth. The air you take in feels cool, hence the name of this Pranayama! The next step is to gently hold the breath for a few moments before releasing it through the nostrils. These steps are repeated around a dozen times. It is said that as part of a yoga practice this Pranayama can reduce stress.
4. Ujjayi Pranayama is “Ocean Breath”. This is another form done in a seated position that has a cooling effect. Inhaling through the mouth while constricting your throat makes a sort of hissing sound. Exhaling slowly through the nose with the mouth closed and throat still constricted produces a sound resembling breaking waves, this rhythmic sound is known to help control high blood pressure and thyroid problems and is potentially an alternative treatment for PTSD and stress-related illnesses.
5. Bhramari Pranayama or “Humming Bee Breath”- the exhalation sound of this exercise is like the humming of a bee. Seated in a comfortable position with eyes closed. The ears flaps are folded over with the thumbs. The index fingers rest on the brow while the middle fingers are on the closed eyes. The ring fingers apply gentle pressure to both sides of the nose while you inhale. On the exhale, chanting the word ‘om’ or ‘aum’ or simple humming produces a buzzing sound. The sound and vibration are widely believed to calm the mind and body and can contribute to improved memory and an increase in concentration.
6. Bhastrika Pranayama- “Bellows Breath” is performed in the seated lotus position, Padmasana, with eyes closed and spine erect. Inhale deeply through the nose, fill the abdomen and chest and exhale forcefully through the nose again using the diaphragm like a pump. This is repeated up to 10 times or as long as it is comfortable followed by a deep inhale that is held as long as possible and then slowly released with a deep exhalation. The entire cycle is repeated several times. This practice is thought to improve respiratory health and help with worry and stress.
7. Kapalabhati Pranayama “Forehead shining breathing”- a detoxifying practice for the entire body. It works well as part of a yoga practice with the goal of weight loss. Sitting comfortably, taking a deep breath, and paying attention to the expansion of the abdomen. Draw the stomach toward the spine on the exhalation. As you relax the abdomen again the breath flows automatically into your lungs. 20 cycles complete a set. Positive effects on the immune and nervous systems have been noted with this practice.
8. Simhasana is Lion’s Breath. This practice is great for relieving tension in the face, jaw, and neck. Sitting comfortably, inhale through the nose and then exhale loudly through the mouth, making a HA! Sound. Open your mouth as wide as possible and allow your tongue to stick out toward the chin. Relax your face as you inhale again. Repeat for 20 cycles.

We are here to guide you to a practice that makes sense to you and your specific needs and like with all forms of yoga, it is very important to understand the proper way to practice Pranayama breathing.

We highly recommend beginners consult an experienced practitioner or guru before attempting Pranayama breathing and always consult your healthcare provider before undertaking this or any new practice.