Introduction to Pranayama

(Breath Control)

In the Sanskrit language prana means ‘life force’ or energy, and yama means ‘control’. Pranayama therefore means ‘control of the life force’. Prana enters the body through the mechanism of breathing. As we learn to deepen our breath through pranayama practice we move the life force or energy more completely through the energy channels called nadis.

 Pranayama practice also affects the physical body. Through the practice of pranayama you learn to exhale more completely. This creates more space in the lungs for air when you inhale and enables you to oxygenate the blood and release body toxins more thoroughly. Bodily health is not only determined by nutritional factors contained in the blood stream, but also by the bloods content of oxygen.

            The average person breathes 15-20 breaths per minute and only uses only the upper portion of their lungs. In a normal breathing cycle one pint of air is exchanged. Practicing pranayama slows and deepens the breath making it possible to breathe in an additional 6 pints of air.

Breathing sequence: Inhale – Pause – Exhale – Pause

            In beginning pranayama the duration of the inhale and the exhale are the same. If you inhale to the count of 5, you exhale to the count of 5.  The pause is just that, a short break in the sequence.

Correct posture for breathing

Sit on the floor with your legs crossed at the ankles or sit on a straight back chair. Place your hands on your knees and straighten your elbows. This will lift your chest. Stretch up from your tailbone all the way up your spine. Pull your chin in slightly keeping your chin parallel to the floor. This will elongate the back of your neck.  Stretch up from the crown of your head toward the ceiling. Push the heart center slightly forward. Now relax your arms and draw shoulders down.

DEEP ABDOMINAL BREATHING There are 2 parts to this breath.

             To inhale                   

1. Extend the abdominal wall

2. Expand the rib cage

   To exhale,  repeat the process in reverse.

3. Relax the rib cage

4. Draw the abdomen in

   When deep abdominal breathing is preformed properly, the breathing is one steady, continuous flow.

   PRACTICE:

   Place your right hand on your chest and you left hand on your abdomen.

   INHALING ----1. Your left hand rises as your abdomen pushes forward

                             2. Your right hand stays still as your rib cage expands.

   EXHALING--- 3. Your right hand stays still as your rib cage relaxes.

               4.  Your left hand draws in as you pull your abdomen in.

                

    Keep the duration of the inhalations and exhalations even. When performed properly, the breathing is one steady, continuous flow. Practice 10 repetitions at least once a day. Early morning or right before going to sleep is a good time to practice this pranayama.

   Benefits: The benefits of deep breathing include better oxidation of the blood stream, more efficient removal of toxins from the body, and a strengthening of the heart, liver and stomach.

   Inhalation Extension: Slightly close the throat and inhale as slowly and as long as possible. (Ujjayi Breath, closing the throat causes the air to flow in more slowly. If the air rushes in too rapidly this means the throat is too open. If it takes 10 to 20 seconds to flow in, it is an indicator the throat is “closed”. Time yourself. Without strain, extend the inhalation time. The incoming breath should not be so slow that the in breath breaks. Practice each day for a few weeks.

   Exhalation Extension: Inhale quickly through the nose. Slightly close the throat and a s slowly as possible exhale through the nose. Time yourself. Extend the time without strain. Practice for a few weeks.

    

   Some of the benefits gained by the practice of pranayama are a marked change in mental attitudes.

1. A reduction of fears

2. A reduction of cravings

3. A more creative imagination

4. A more optimistic, buoyant outlook on life

5. A greater ability to concentrate