Pranayama is Yoga Breathing. It it the extension, or retention (ayama) of the breath, life energy (prana).
Prana is life energy. It is found in everything. Prana is in the trees, it is the life behind the wind. It is the buzzing of the bee. It is in the flight of the hummingbird.
Pranayama prepares the body for meditation and is done at the beginning of, during and after the the practice of Yoga Asanas.
Pranayama done before the practice, warms the body and brings ones attention inward. One checks in with the body. This is done to relieve stress form the outside, to let go of expectation and judgment during the practice. This also releases fear. Anxiety and fear cause the muscles to tense. The muscles need to feel relaxed before, during and after the practice.
Pranayama practiced before the asanas allow the yoga to have the full benefit of the poses. When a practitioner becomes stiff or fearful during the practice, pranayama breathing allows the body to soften into the pose. It allows the mind to reconnect and let the suppleness wash over the body.
Pranayama done after the poses focuses on relaxation. In Savasana the yogi truly lets go. The mind is released of clutter. The shoulders are relaxed and the body comes into a restful period with full awareness. The body has accomplished greatness throughout the practice. It has released toxic energy which has built up in the body. Time has come to release and breathe in the positive, life giving prana. It is also time to let the heart rate slow down and prepare for meditation.
How does one do Pranayama Breathing?
Pranayama or Yoga breathing is done through the nose only. The nasal airs filter the air entering the body. This warms the body and keeps the air inside. When one breathes through the mouth, breathing tends to be shallow incorporating on the top part of the lung. When one breathes through the nose, the breath is slower. It also passes the olfactory organs at the back of the nose, reaching the brain and central nervous system. This immediately relaxes and brings focus to the breather.
Pranayama breathing allows one to control the breathing and utimately helps one control the mind.
Three Stages of Breathing
There are three stages to proper deep pranayama.
- The first is the inhalation or 'puraka'. With inspiration, one breathes in prana through the nose, allowing for filtration and spreading the air throughout the lung capacity.
- The next stage is exhalation or 'rechaka'. The breath releases the stale air which inhibits the lungs. If left within the lungs, without cleansing, this stale air is what causes sickness, tight chest, coughing and ultimately, disease.
- The third stage is retention or 'kumbhaka'. This is holding of the breath. It is not exhalation or inhalation. Kumbhaka could be done either before inhalation, 'antara kumbhaka' or after exhalation, 'bhaya kumbhaka'. This is the softening of the body as in yoga asana practice, this is where the body holds the pose and relaxes into it.
Why Practice Pranayama?
The practice of pranayama is important for mental focus, concentration and vibrant health. One is more relaxed and focused without the mind wondering. It also allows relaxation of the body and lets the practitioner check in with the body. Adjusting accordingly and healing.
Just as a baby needs a naptime schedule, so too does the adult. Pranayama breathing is that 'naptime'.
Pranayama exercises have physiological benefits. When we are stresses or tired we hold toxins in the body. The neck is tight, the back aches and the shoulders are crying out for release. We inflivct constant pain to our bodies, regularly. When we breathe in and out and take a mental inventory of our bodies, we are not only breathing in prana, we are also releasing all the tension and tightness we have inflicted throughout the day.
Proper breathing with the aid of Yoga asanas is the ideal way to care for ones nervous system.
Deep, mindful breathing is beneficial to the mental and physical well being of pregnant women. When pregnant, many women become afraid, nervous and anxious of the impending birth. The anxiety then releases a hormone called oxytocin. Oxytocin prepares the body for labor. If released ahead of time the body prepares for premature labor. The baby needs its full term to grow and mature inside the body. The mother needs to remain relaxed and of happy disposition. Practicing Yoga asanas and pranayama will ensure a positive mental state for the mother before and after birth.
Simple Pranayama Exercise
- Sit on a cushion on the floor, or sit in a half or full lotus. Keep the spine straight.
- Breathe normally for a few counts to come to a calm mental state.
- With intent, breathe in slowly through the nose. Feel the air passing the back of the throat. With this inhalation, say a internal 'so'.
- Hold the breath in for 1, 2, 3 counts, comfortably. Do not strain. Strain and tension causes the breathe to fluctuate. Start over if there is any tension.
- Release the breath slowly, through the nose. Make the sound of the ocean, whilst saying 'ham', internally. This sound brings awareness to the breath and helps to lengthen the breath.
- SO..HAM, means 'the immortal spirit am I'. This is a positive and restful mantra. You recognise that greatness of God is to be found in all living things, including inside your soul.
- Hold the breath out for 1, 2, 3 counts. Close the eyes.
- Inhale deeply through the nose, feeling the inhalation on the body.
- Hold for 3 counts.
- Exhale all the air. Washing away all the stress and strain of the day. Renewing your strength. Lengthening the breath.
- Hold the breath out.
- Practice for about 10 to 15 minutes, comfortably, with awareness. Set an alarm clock.
Pranayama is to be practiced regularly. One does not perfect it on the first try. It is a discipline and requires you to declutter mentally. It will lead to focus and concentration. The more you practice, the more you will want to practice. One will notice the rhythm of the breath and the heart beat. The heat will beat slower when meditating or practicing pranayama. Life is about rhythms. Listen to the breath and not the voices inside, which are constantly commentating on the days events. Let the voices rest.
Enjoy your practice,
Blessings and Peace,
Namaste
