Mymind.YOGA

Top Pranayama Techniques - Benefits of Exercise Practice

Author:
Date Publish:

Pranayama is controlled yogic breathing exercises that can quickly increase our energy, relieve stress, improve mental clarity and physical health.

What is it?

The word pranayama consists of two parts:

« prana » is defined by the ancient Indian system of yoga as the life force, breath, supporting the body. Prana is a universal life force or energy that distinguishes the living from the dead, and flows through thousands of subtle energy channels called «nadis» and energy centers called «chakras».

« yama », which means control or regulation, lengthening.

It is known that breathing is a vital process in the human body, which begins at birth and stops at death. Through breathing, oxygen is delivered to all parts, organs and cells of the body. The maximum time a person can survive without oxygen is about 4 minutes. All metabolic processes require oxygen. Oxygen is life, life force, and this life energy is called prana. It is believed that proper and deep breathing can free from diseases. Usually breathing implies inhalation (puraka) and exhalation (rechaka), but pranayama breathing also includes breath holding (kumbhaka). Ancient texts say that preserving air increases the level of prana (energy) in the body, and also regulates the flow of pranic energy through the body. Thus, pranayama helps to remove diseases, and can also slow down the process of aging.

Sources of prana

Breath - life force

We get prana from breathing, food, rest. Fresh foods have more prana than canned, frozen, or non-living foods. Vegetarian food is believed to usually have high prana, while meat, being dead, has low or even negative prana. A calm, clear state of mind, a good and joyful mood also contribute to the accumulation of prana. However, the most direct and immediate source of prana is breathing - and when our breathing stops, we die. Next, we will consider how this or that way of breathing has a strong influence on how we feel.

To begin with, a simple exercise that you can try right now and assess the changes in sensations. While you are walking, take a slow breath for five steps, then slowly exhale for five steps. Repeat the cycle 2 times, and you will feel, at least, calmer.

Benefits of exercise

The correct practice of pranayama brings harmony between body, mind and spirit, making a person physically, mentally and spiritually strong.

Pranayama gives more than just mindful breathing using certain rhythms:

  • calms the mind, reduces anxiety and worries;
  • improves concentration, clarifies the perception of what is happening and being studied;
  • increases energy in the body, promotes a positive mood;
  • boosts the immune system;
  • rejuvenates the body and mind;
  • can slow down the aging process;
  • pranayama is the main step towards meditation practice.
The texts of “Hatha-yoga-pradipika” say: “When the nerves are cleansed with the help of pranayama, the following effects are observed: the body becomes slender and radiant, the inner fire flares up; the sound of the Depth is heard; magnificent health is achieved”. A 2002 scientific study, “The Influence of Breathing on Emotion Generation”, substantiates the dependence of emotions and breathing. Thus, it has been established that artificially reproducible breathing corresponding to emotions of irritation, anger, sadness (shallow breathing - oxygen does not pass beyond the chest) or, conversely, happiness and joy (breathing is smooth, measured and deep), actually creates corresponding emotional states inside a person.

Emotions can be controlled through breathing

Pranayama works on this principle. We can actually transform our emotional states! Given how difficult it is to control emotions, using certain methods to transform suppressing and negative emotions becomes a powerful tool for improving well-being and inner peace. Thus, pranayama has an amazing ability to calm an anxious mind and simultaneously revitalize a tired body.

Practice of yogic breathing

Pranayama - independent practice and component of yoga

Before studying pranayama breathing exercises, let’s consider breathing from a physiological point of view. This process smoothly includes two operations, namely: inhalation and exhalation. In the process of pranayama breathing, the diaphragm and intercostal muscles of the chest are involved. Such diaphragmatic breathing is called vertical breathing and is considered more effective and deeper, it is also called abdominal breathing. Usually a person breathes only with his chest, and such breathing is shallow and involves only the chest department, that is, half of the internal cavity of the body, moreover, such shallow breathing sends a signal to the brain that “something is wrong”. A normal person makes 15-20 breathing cycles (inhalation-exhalation) per minute - this corresponds to the level of anxiety (although for a modern person such a permanent state of excitement is already becoming the norm), practicing yogis 5-10 cycles, and advanced yogis can make only 2-3 breathing cycles per minute.

In yoga breathing - pranayama, it is necessary to effectively engage the diaphragm in order to receive more oxygen without making more effort. The diaphragm is connected to the heart, liver, spleen, pancreas. Active movement of the diaphragm increases the efficiency of the functioning of these organs.
In Ayurveda (ancient Indian science of health and longevity), breathing (pranayama) is considered an important source of maintaining fire (agni) in the body, which is necessary for the normal functioning of internal organs, and in particular, circulation and digestion (the practice of pranayama has a positive effect in the treatment of obesity, we will talk about this in separate articles on our website).

You May Also Like

Nadi Shodhana Nadi Shodhana
Bhastrika Bhastrika
Anuloma Viloma Anuloma Viloma
Kapalabhati Kapalabhati
Ujjayi Ujjayi

Comments

In my youth, I practiced pranayama according to P. Afanasyev's book "Yoga Pranayama". I practiced for about a year, and then such changes began that I could not explain, and there was no guru. Much later I read in a book on Agni Yoga that they recognize pranayama, only used as part of Raja Yoga, that is, used as conscious breathing. But in any case, I began to treat the pranayama section with great suspicion. Marina 13.04.2018 at 15:13 Hello, Irina! It is not entirely clear what exactly causes your suspicion. Raja-yoga is classical yoga based on the Yoga-Sutras of Patanjali (8-step yoga). And pranayama here is one of the most important stages that needs to be mastered to control the mind and body and to advance to further stages. Indeed, certain pranayama techniques can cause altered consciousness, as well as strongly influence physical well-being (including deterioration in case of violation of the technique in unprepared people). Therefore, we wish you to find an experienced yoga instructor and continue the practice of pranayama under his supervision.

Hello, Irina! It is not entirely clear what exactly causes your suspicion. Raja-yoga is classical yoga based on the Yoga-Sutras of Patanjali (8-step yoga). And pranayama here is one of the most important stages that needs to be mastered to control the mind and body and to advance to further stages. Indeed, certain pranayama techniques can cause altered consciousness, as well as strongly influence physical well-being (including deterioration in case of violation of the technique in unprepared people). Therefore, we wish you to find an experienced yoga instructor and continue the practice of pranayama under his supervision.

Yogis attach great importance to proper breathing, which we don’t even think about in everyday life. But proper breathing provides our body with oxygen saturation.

Getting out of a protracted stressful situation was helped not by sedatives and other drugs prescribed by a doctor, but by yoga classes. It is important to note that the functioning of related organs in the human system depends on breathing and how correct it is. After dedicating myself to pranayama, at first it seemed impossible to breathe enough, but after a while, I managed to get rid of anxiety and stress, I diligently tuned in and restored my breathing to 10-15 cycles per minute and continue to improve my health.