The Healing Power of Pranayama

What is Pranayama?

Pranayama is breathwork, or breathing techniques & exercises.

Pranayama is the regulation of the incoming & outgoing flow of breath with retention. Yogic breathing trains the mind to store, regulate, and use the energy from the air we breathe. During asana practice (flowing between poses), the breath should be calm, deliberate, and without force. Pranayama refines physical and emotional health by training the mind to concentrate on one point. The breath is the bridge between the body & spirit.

When we bring our awareness to the breath, our heart rate lowers, metabolic activity decreases, muscle tension decreases, and blood sugar levels are lowered. Breath holds act as a reset button, as carbon dioxide increases. The breath serves as an anchor amidst a distracted and wandering mind, and brings us back to the present moment. Chaotic breathing = a chaotic mind. As someone who lives daily with complex anxiety, pranayama has been incredibly healing in my daily life. Practicing pranayama opens our energy channels, teaching us the difference between intention & control.  Pranayama is a profound step in transforming the world into a nonviolent one, by opening the heart center, after all, the heart and lungs are intertwined. Breathwork can be done in a comfortable seat, lying on the back, in child’s pose, and sometimes on the belly. When in seated positions, always try to begin with a strong, straight spine to open up the lungs.

 

 

Here are a few examples of different pranayama practices!

 

• Ujjayi breathing: This technique involves equal lengths of inhale & exhale, both through the nose. It is used to lower the heart rate, calm the nervous system, focus, and ground & stabilize the body. The exhale has a low roar in the back of the throat. No retentions or breath holds in this practice, rather, fluid and even breaths. We use this breathing technique throughout our asana practice, as we move from complex pose to pose, inversions, and balancing poses.

• Box Breathing:  This breathing technique resembles a box, and can be visualized if one closes the eyes during the practice. Starting with a deep inhale through the nose, count to 3 or 4, and pause for 3 or 4, exhale through the nose for 3 or 4, and pause for 3 or 4. Repeat as often as needed. Breaths are fluid, effortless, and even. This is a calming, grounding breath practice to lower the heart rate. 

• Three-Part Breath: Draw in a slow, long breath in through the nose, pulling from the root, or from the toes, all the way up into the belly, filling it up, and exhale slowly through the mouth. Place one hand on your belly, one on your heart. Inhale through the nose, slowly drawing from the toes or root, all the way up into belly filling it up, feeling the belly rose up into the palm of the hand, now up into the chest, expanding the ribs and filling the lungs, and then exhale slowly out through the mouth. Final round, inhale slowly through the nose from the root or toes up into the belly filling it up, rising against the palm of the hand, up into the chest expanding the lungs, rising against the other palm, and now up to the crown of the head, pulling all the breath to the top, and slowly exhale out through the mouth. Repeat as needed to calm the nervous system or overactive mind. My favorite technique!

• Nadi Shodhana or Alternate Nostril Breathing:  Before beginning, envision a large green, grassy hill, or a roller coaster. Also, the nostrils can be covered with a finger or not. If covering, use the dominant hand, and place the thumb under the right nostril as you inhale slowly through the left nostril. (Envision a car driving up a hill). The middle or ring finger rests under the left nostril, thumb releases from the right nostril, and you exhale through the right nostril. Slowly, inhale through the open right nostril, and switch the fingers as you exhale out the left nostril. Repeat as needed to calm the nervous system. Breaths are fluid, effortless, and even.

 

• Physiologic Sigh:  This is also called 90-10 breath, because we draw in a slow, long inhale through the nose, (90% inhale) , pause, and then top it off with another short inhale (10%). Exhale slowly out with a sigh out of the mouth. This is a calming, grounding breathing exercise. The longer the exhale, the more peaceful one can become. 
  
  

 

• Candle Breath: I love this breath practice to quickly access the parasympathetic nervous system, our restful, calm, stable state. It’s one of my Top 5 favorite practices!! Come into a comfortable seat, close the eyes or have a soft gaze forward. Relax the shoulders down from the ears. Chin is lifted so face is forward. Take a deep inhale through the nose from the base of the spine all the way up into the belly, filling it up, up into the chest, expanding the ribs….pause to purse the lips, bringing them together leaving a small opening, as if you’re going to blow into a candle’s flame (to see it flicker, but not blow it out), and slowly exhale through the small opening between the lips, lengthening the exhale until the lungs have completely emptied the air. You could also imagine the slow exhale as blowing into a bowl of your favorite soup or meal, to cool it down before eating.
  
  

 

 

• Kabbalah Bati: Often called "Breath of Fire" this is an energizing, invigorating breathing technique. Take a slow, deep inhale through the nose, and at the top of the breath… exhale short, rapid breaths through the nose , while pulling the belly inward toward the spine in short, rapid pulls. Repeat as needed to oxygenate the blood, increase the heartrate, and create some heat!

 

• Lion's Breath: Lion's breath relieves tension and stress by stretching your entire face, including the jaw and tongue. Lion's breath will feel silly. If you are getting overheated, try this breath to blow off some steam. You can practice lion's breath first thing in the morning to warm you up and increase your energy. This type of breathing can also stimulate your diaphragm and vocal cords, making it ideal for singers while warming up. It could potentially make you feel more empowered and strong.

  1. Place your hands on your knees. Straighten your arms and extend your fingers. Extended fingers are meant to symbolize a lion’s claws.
  2. Inhale through your nose.
  3. Exhale strongly through the mouth, making a "ha" sound. As you exhale, open your mouth wide and stick your tongue as far out as possible towards your chin. As you do this gently lunge a bit forward.
  4. Try bringing your drishti (internal focus) towards your third eye (center of your forehead) or the tip of your nose as you exhale.
  5. Inhale, returning to a neutral face, and drawing back into your seated position, straight spine.
  6. Repeat 4 to 6 times. If your ankles are crossed, halfway through your repetitions switch the feet, so the opposite one is on top. 
     
     
   
  
  

 

• Bellows Breath: This breathing technique can be accomplished in a standing position, tadasana or mountain pose, or a seated position, either cross-legged, lotus, or bound angle/butterfly. Beginning with the hands at heart center in prayer position, take a big inhale through the nose, and as you inhale, straighten the arms out to a "T" expanding the arms back toward the back of the room, lifting the eye gaze to the sky, and as you begin to exhale slowly through the mouth, slowly draw the outstretched arms around toward the front of the body as you round the spine, and the palms meet (arms still straight) in front of the chest. This is one bellow, so repeat as needed. This can also be done in a seated position of your choice. The body is acting as a bellow blowing into a fire, like this image. This is an energizing, fueling breathing technique, to get the blood flowing, increase oxygenated circulation, wake the body up, lift the mood, and increase messages to and from the brain.