Pranayama techniques

The yoga philosophy of Patanjali is broken down into 8 limbs. Here we focus on the fourth pillar - Pranayama.

Pranayama comes from the Sanskrit word “pran” - the life force and “Yama” which means control. This focuses on the importance of oxygen and breathing techniques to increase our oxygen flow.

Pranayama can be understood as the practice of breath control and regulation. It involves various techniques to manipulate and expand the breath, bringing awareness to the breath and its connection to the mind and body.

Pranayama plays a crucial role in controlling and calming the fluctuations of the mind. As the breath is intimately connected to the mind, regulating the breath helps in developing focus, concentration, and steadiness of mind. It can also help in reducing distractions and enhancing meditative states.

Pranayama and stress

Breathing techniques help to calm the mind. Calm, controlled breathing can be likened as the opposite of hyper ventilation and panic breathing. When we enter stressful situations our breathe is the first to change and will often become shallow and fast paced. This sends a signal to our nervous system that there is distress.

By slowing down our breathing we are telling nervous system that there is no threat for us to react to. This can help us to destress and calm our thoughts.

Nadi - energy channels

According to Hatha yoga pradipika there are 72,000 Nadis (energy channels) in the human body. Different scriptures have slightly different interpretations. These are the channels for the life force, the vital energy to flow through.

The “Ida nadi” links to the left nostril and is connected to the moon, calm feminine energies. Breathing primarily through the left nostril activates Ida Nadi. As one nostril is usually dominant at any given time, it is said that mostly in evenings when we want to relax and calm our body, we will be breathing from the left nostril. This links into the parasympathetic nervous system which dominates in quiet “rest and digest” conditions.

The Pingala nadi links to the right nostril and is connected to the sun, fire and active energies. Right nostril breathing is usually dominant during the day when we are active and engaged. This links into the sympathetic nervous system which drives the “fight or flight” response in stressful situations.

The Shushumna nadi is a central energy channel. When the left and right Nadi’s are balanced the central shushumna Nadi fires and activates. When you are in equilibrium then centre gets activated. This energy channel is said to lift your energy upwards.

Pranayama techniques

There are various breathing techniques designed to encourage conscious breathing. Two of which are noted below;

Nadi Shodhana (Alternate nostril breathing)

Press your right thumb against your right nostril to close it. Exhale gently, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. Then release the right thumb from your right nostril and close your left nostril using your right index finger and pinky finger. Now breathe out from your right nostril.

Keeping the left nostril closed, inhale through the right nostril and deep into the belly. Then release the right index finger and pinky finger from your left nostril and close your right nostril using your right thumb. Now breathe out from your left nostril. Repeat this 10 times

Kapalbathi

This quite forceful breathwork that focuses on a rapid exhale through the nose with a normal inhale through the nose. The benefits of kapalbathi include enhancing the capacity of the lungs as this acts as an exercise to workout the lungs. Ensure you are sitting up straight so not to increase pressure on your back. Keep a straight spine, do not slough or round your spine. Repeat this 10 times

Pranayama techniques have many benefits, leave a comment if you have tried any!