What is "Pranayama"? Why is Pranayama important?
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Answer :
What is Pranayama?
Pranayama is breath control. It is “prana” + “ayama”.
“Prana” means vital energy or life force; “ayama” means extension or expansion.
Techniques of pranayama activates and regulates prana to go beyond one’s normal boundaries to attain a higher state of consciousness.
Why is Pranayama important?
Respiration fuels burning of oxygen and glucose, producing energy to muscular contraction, glandular secretion and mental process.
Establishes regular breathing patterns, corrects breathing habits.
Trains the muscles of the pulmonary cavity & enhances lung capacity.
Rhythmic, deep and slow respiration steadies mind & calms emotions.
Slow breathing rate keeps heart stronger & nourished for longer life.
Deep breathing increases absorption of prana. With a still mind, prana flows freely in the nadis and charkas, leading to higher dimensions of spiritual experience.
Four aspects of Pranayama
1.Pooraka - Inhalation
2.Rechaka – Exhalation
3.Antar kumbhaka – Internal breath retention
4.Bahir kumbhaka – External breath retention
Types of Pranayama
Thoracic breathing
Abdominal breathing
Ujjayi breathing
Bellows breathing
Yogic breathing
Thoracic breathing
Technique:
Inhale, expand chest, lift shoulder
Exhale, contract abdomen
Utilizes the middle lobes of the lungs by expanding and contracting the rib cage.
Expends more energy than abdominal breathing for the same quantity of air exchange.
Abdominal breathing – Technique
Technique:
Inhale, expand abdomen.
Exhale, contract abdomen.
The breath must be slow and deep.
During inhalation, the diaphragm moves downward, pushing the abdominal contents downward and outward.
During exhalation, the diaphragm moves upward and the abdominal contents move inward.
Abdominal breathing – Benefits
Benefits:
Lower lobes of the lungs are being utilized.
Improves lymphatic drainage from basal parts of the lungs.
Massages liver, stomach, and intestines
Improves oxygenation of the blood and circulation
Ujjayi Breathing – Technique
Technique:
Breathe through the nose but imagine that the breath is being drawn in and out through the throat.
Inhalation, exhalation should be long, deep and controlled.
As air brushes through glottis, a just audible, soft snoring sound will be produced.
Friction of air through the glottis warms the air before enters lungs.
Equalize length and intensity of each inhalation and exhalation.
May be performed with jalandhara and moola bandha in conjunction with internal and external retention.
Ujjayi Breathing – Benefits
Benefits:
A tranquillising pranayama with a heating effect on the body.
Soothes nervous system and calms the mind.
The basic form without breath retention and bandhas slows down heart rate and alleviates high blood pressure.
Also used in meditation together with khechari mudra (tongue lock) where the tongue is folded upward and backward to touch the upper palate.
Bellows Breathing – Technique
Technique:
Inhale, expand abdomen.
Exhale, rhythmically and contract abdomen forcefully, using this force to push out air from nostrils, so as to cleanse the trachea and nasal passage.
During inhalation, the diaphragm moves downward, pushing the abdominal contents downward and outward.
During exhalation, the diaphragm moves upward and the abdominal contents move inward.
Bellows breathing can be practiced at different breath rates.
If feels dizzy after practicing bellows breathing, take a deep breath and hold it for as long as possible. Then exhale.
Bellows Breathing – Alternate nostril breathing
Technique:
Inhale, expand abdomen.
Exhale rhythmically and contract abdomen forcefully, using this force to push out air from nostrils, so as to cleanse the trachea and nasal passage.
Use right hand, close right nostril with the thumb, perform bellows breathing with left nostril.
Use right hand, close left nostril with the ring finger, perform bellows breathing with right nostril .
Bellows Breathing – Benefits
Benefits:
Alleviates inflammation in the throat and accumulation of phlegm
Rapid and rhythmic movement of diaphragm massages and stimulates visceral organs and tones the digestive system.
Rapid exchange of air in lungs brings an increase of oxygen and carbon dioxide into and out of bloodstream, purifying the blood. Stimulates metabolism, producing heat, flushes wastes and toxins.
Invigorates the liver, spleen, pancreas and abdominal muscles.
Balances and strengthens nervous system, inducing peace of mind.
Yogic Breathing - Technique
Yogic breathing is a combination of thoracic + abdominal breathing.
Technique:
Inhale, expand abdomen, expand chest and lift shoulder.
Exhale, contract abdomen.
During inhalation, air first fills the bottom of the lungs. At the end of abdominal expansion, as the chest expands outward and upward, the air begins to fill the upper lobes of the lungs.
The entire movement should be continuous and smooth.
Yogic Breathing – Benefits
Benefits:
Maximizes inhalation and exhalation and increases oxygen intake.
Reduces stress, soothes anger and calms the nerves.
Increases capacity of the lungs
Improves circulation of the blood and increases oxygen level of blood level.
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