Take a deep breath, and let it all go – Oprah Winfrey.
Table of Contents
What is Pranayama?
Pranayama, in essence, means “life force” attained and maintained through regulating one’s breath. It is a yogic practice that can be self-taught, or administered by a trained Yoga practitioner. The International Journal of Yoga affirms that ‘Hatha Yoga‘ is the parent form of modern yogic practice, and branches to Pranayama (Breathing exercises) and Asana (Physical postures), which are widely practiced today.
It’s interesting to note that, it is, therefore, much easier to practice Pranayama over Asana, because the breathing exercises can be done literally anywhere – be it in a commute, work meeting, watching a horror movie, meeting a new friend/spouse, et cetera.
Practicing Pranayama Breathing: Basics
There are tons of guides out there on the the best practices.
However, the below are the basic aspects involved in this exercise;
- Puraka – Inhalation
- Recaka – Exhalation
- Antah Kumbhaka – Internal breath retention
- Bahih Kumbhaka – External breath retention
Precisely, the above are not variants of pranayam (deep breathing), but are just but basics. While a specific modus operandi may be followed, the yogic art majorly involves intentional alteration of the breathing process such as alternate nostril breathing, rapid diaphragmatic breathing, breath retention/holding, and slow and deep breathing.
Practicing Pranayama Effectively – Tips for Best Results
Travelling by road and by air will both get you to the destination, all factors held constant, However, we can unanimously agree that travel by air is way more convenient and efficient. Similarly, there are prerequisites to effectively practicing yogic breathing.
According to Yoga Basics, the below points are proven to be comprehensive Pranayama breathing practice essentials;
- Most importantly, get comfortable. That is, clothing (well-fitting but loose, and preferably stretchy).
- A sitting stance is advocated for maximum concentration. In Yogic culture and language/practice, this stance is referred as Asana.
- The environment should be clean and possibly have free-flowing ambient air, whether in a room or outside. However, practicing the yoga is advisable when done outside in a cool place.
- It is recommended that you practice it at the same place at all times.
- Ensure to avoid any sort of distractions.
- Preferably, be on an empty stomach when practicing this breathing yoga.
- Before the pranayama exercises, empty your bladder and bowels.
- Your mind should be focused on the breath as much as possible.
- Any physical distraction from your body such as tension, pain, numbness, tingling, should not worry you. Instead, try to focus on relaxing that area and re-routing the distraction to your breath pattern. That will help you to focus.
- Finally, be patient with yourself, it takes time to be adept at it. It is prudent to be consistent for fast and tangible results
Types of Pranayama Breathing Techniques
Yogic breathing (Pranayama) is a multifaceted practice. Given its numerous health benefits, it is prudent to familiarize oneself with a particular type, learn its components and modus operandi to the core, before proceeding another type. This is especially true if you are a beginner, and would want to become a guru in pranayama breathing practice.
However, this does not mean one cannot learn more than one skills at a go. While still at it, it is advisable to give each yogic breathing subcategory practice an exclusive time to learn and practice. This way, rest assured that you will learn its particular ropes effectively.
Masterly of any skill needs consistency.
Another important thing, though not entirely an obligation, is to have a steady set time for each practice. This means that, for instance, if you set to practice two particular types till you become proficient, schedule one type in the morning and the other in the evening. For example, you could set Suryabheda pranayama (to warm you up) in the morning at 6:30AM for about 30-45 minutes, and Savitri pranayama at 6:00PM in the evening for about 30 minutes.
13 types of Pranayama Breathing Exercises
Lets have a brief view of some of the prominent types of the yogic breathing practices now. This is not an exhaustive list, but only the popular types. Their details will be viewed in another article.
- Shambhavi Mahamudra Kriya – This yoga comprises both deep breathing and meditation exercises.
- Bhastrika – This is in common terms referred to as “Bellow breathe.”
- Dirga – May also be known as Dirgha
- Alternate nostril breathing
- Simhasana
- Bhramari
- Viloma
- Ujjayi
- Sama Vritti
- Sukha – Conscious deep and slow breathing with equal inhalation and exhalation rates.
- Pranava
- Udgeeth – Chanting breath
- Kapalabhati – Known, in common terms, as Breath of fire or skull shining breath
Pranayama vs. Regular Breathing
Every day, our bodies take care of breathing automatically. In contrast, pranayama involves conscious control of the breathing process. In regular breathing, you follow a natural rhythm; with yogic breathing, you intentionally modify your breath. Techniques might involve slowing down the breath, pausing between inhales and exhales, or using alternate nostril breathing. These adjustments work to stimulate parts of the nervous system that are not engaged during normal breathing.
The Science of Pranayama(Breathe): What happens in your Brain
Research shows that controlled breathing affects the autonomic nervous system (the part of your body that regulates functions like heartbeat and digestion) by influencing the balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) responses.
Here are some key brain-related changes observed during pranayama, according to Pranayamas and their Neurophysiological effects scholarly publication:
- Reduced Amygdala Activation: Lower activity in this region can help decrease feelings of fear and anxiety.
- Enhanced Prefrontal Cortex Function: This part of the brain, responsible for decision-making and emotional regulation, becomes more active.
- Increased GABA Levels: Gamma-aminobutyric acid is a calming neurotransmitter that helps settle the nervous system.
Studies have shown that slow, rhythmic breathing increases alpha brainwave activity, which is associated with relaxation. These findings help explain why practices such as Yoga Breathing Meditation are now widely recognized for their calming and restorative effects.
How Different Pranayama Methods Affect the Mind
Pranayama is not a single technique; it involves various methods, each with its own emphasis and potential benefits. Here are some methods and how they influence the mind:
- Yoga Breathing Meditation: This method focuses on a slow, controlled breath that helps reduce stress and support mental clarity.
- Alternate Nostril Breathing: By switching the dominant nostril used for inhaling and exhaling, this practice is thought to balance both sides of the brain and promote equilibrium.
- Breath Retention Techniques: These methods, where the breath is held at the peak of inhalation or exhalation, can increase focus and activate the body’s relaxation response.
Each technique may trigger different physiological responses. Some practices are more energizing, while others are intended to calm and soothe. This variety allows individuals to choose methods that align with their needs at any given moment.
Mental Health Benefits of Pranayama
Pranayama is frequently cited as a useful tool for managing stress and improving overall mental health. The benefits include:
- Stress Relief: Controlled breathing can reduce cortisol levels, making it easier to manage daily stressors.
- Improved Sleep: Many find that regular practice of pranayama techniques leads to better sleep quality.
- Enhanced Focus and Clarity: By influencing brain activity, breathwork can help improve concentration and decision-making.
- Mood Regulation: Regular practice has been linked to improvements in mood by assisting in the management of anxiety and depressive feelings.
These benefits are supported by both traditional practices and emerging scientific studies, making pranayama a valuable tool for those looking to boost mental resilience.
Disclaimer and Caution on Pranayama Practice
While the benefits of pranayama are significant, it is important to practice these techniques mindfully and listen to your body:
- Medical Conditions: If you have any respiratory issues, high blood pressure, or heart conditions, consult with a healthcare provider before starting a new breathing routine.
- Avoid Strain: Overexertion during practice can lead to dizziness or discomfort. It is important to stay within a comfortable range.
- Consistency Over Intensity: The goal is to build a sustainable, calm practice rather than forcing deep or prolonged breath holds. Keep your practice consistent and adjust as needed.
- Professional Guidance: For those new to pranayama, consider learning from an experienced instructor who can provide personalized guidance and ensure proper technique.
Listening to your body is key. Modify or pause your practice if you experience any discomfort or adverse reactions.
Pranayama offers a practical way to harness the power of your breath to transform your mind and manage everyday challenges. The scientific evidence supporting breath work proves its value; not only for reducing stress but also for improving focus, mood, and overall mental clarity.
By starting slowly and building a routine that suits your needs, you can experience lasting benefits that enrich both your personal and professional life, and enhances mindful living.
If you are interested in trying Yoga Breathing Meditation, consider starting with a few minutes each day. Over time, you may find that this simple practice becomes a powerful tool in your mental health toolkit.