Pranayama Breathing
Pranayama is the yogic practice of breath control, derived from the Sanskrit words prana (life force or vital energy) and ayama (expansion, extension, or control). It is the fourth limb of the eightfold path of yoga as outlined in the Yoga Sutras of Patanjali and involves deliberate modifications of the breath—such as inhalation (pūraka), exhalation (recaka), and breath retention (kumbhaka)—to influence the mind, body, and spirit.
Modern pranayama practices often include techniques like:
- Nadi Shodhana (Alternate Nostril Breathing): Balances the nervous system and enhances mental clarity.
- Ujjayi (Victorious Breath): Creates a soothing "ocean-like" sound by gently constricting the throat; used to calm the mind and support asana practice.
- Bhastrika (Bellows Breath): Rapid, forceful breathing that energizes the body and strengthens respiratory muscles.
- Kapalabhati (Skull-Shining Breath): Involves quick, forceful exhalations to cleanse the respiratory tract and stimulate the abdominal muscles.
- Sama Vritti (Equal Breathing): Inhaling and exhaling for equal counts (e.g., 4 counts each) to promote relaxation and focus.
Pranayama may improve respiratory function, reduce anxiety, lower heart rate and blood pressure, and enhance cognitive performance. However, caution is advised for individuals with respiratory or cardiovascular conditions—always consult a healthcare provider before beginning. Pranayama is best practiced in a quiet, seated position, ideally under guidance from an experienced teacher, especially for beginners.[1]
Alternate Nostril Breathing (Nadi Shodhana)
Nadi Shodhana is a yogic breathing technique that involves inhaling through one nostril, closing it, exhaling through the other, and repeating on the opposite side. This practice is known to calm the mind, reduce stress and anxiety, improve focus, and balance the nervous system by regulating the flow of energy (prana) through the body’s subtle channels (nadis). It activates the parasympathetic nervous system, promoting relaxation, and may enhance respiratory and cardiovascular function.
How to Practice:
- Sit comfortably with a straight spine.
- Use your right hand: thumb to close the right nostril, ring finger to close the left.
- Inhale slowly through the left nostril.
- Close both nostrils briefly, then exhale through the right.
- Inhale through the right, close it, and exhale through the left.
- Repeat, alternating sides.
- Begin with 5 minutes daily, gradually increasing as comfort grows.
References
See Also
Breathwork Exercise for Parasympathetic Relaxation