Pranayama: Breath Control & Exercises

Pranayama means direction and control of the vital forces of the body through conscious regulation of the breathing mechanism. The word prana means life forces, or energy. Just as asanas are disciplines for the body and meditation is discipline for the mind, so does pranayama discipline the vital forces which join body and mind.

Breath is the great purifier, flushing the blood with oxygen which each cell requires for "internal breathing" and repair. The lungs move not only carbon dioxide, but other wastes, and the deep-breathing exercises, reaching lung areas ordinarily neglected, improve oxygen absorption and circulation. The sympathetic nervous system and intercostal muscles are strengthened.

Visualization is an important factor in pranayama. As the purified blood nourishes each cell, so one imagines the vital health-giving energy coursing through his system. Through concentration, the yogis say, the pranic forces reach the chakras or subtle nerve plexes. There are seven of these chakras.

Deep breathing has a generally calming effect on the whole personality, reducing jumpiness and nervous tension, and is important when doing the asanas (yoga exercises). Our natural tendency is to hold the breath or use stress induced breathing while holding a posture. This creates stress in the body, the opposite intent of yoga exercises. To create relaxation, breathe slowly and deeply in all of the asanas.

Breathing Exercises
from a handout from my yoga teacher in Mystic, Connecticut

Sit in a comfortable position for your breathing and meditation on breathing - i.e. Lotus, half-Lotus, Easy Pose or Free Pose. Spine straight, hands on knees, palms up, thumb and index finger forming a circle.

Yogic Breath - Complete Breath

Inhale, push out the stomach; this movement causes the diaphragm to descend and the lower part of the lungs to be filled. Then the middle part is filled by expanding the chest and finally the top of lungs, by lifting and expanding the upper ribs. This is done in one smooth, continuous movement, without any jerking.

As you exhale, the stomach is drawn in, which lifts the diaphragm; the ribs return to normal position and the air is expelled from the lungs.

Inhale through the nose, counting six, then exhale counting six. This slow rhythm of about 5 breaths to the minute, instead of the usual 15 to 20, is the yoga tempo of deep breathing.

To check that you are breathing correctly, exhale and place your hands on your abdomen, fingers loosely interlocked. When you inhale, your abdomen should rise up, separating your hands.

Alternate Nostril Breathing

Close right nostril with right thumb and inhale slowly through the left nostril for four seconds. Close both nostrils and retain for 16 seconds. Exhale slowly to the count of 8 through the right nostril by closing the left nostril with your little finger and ring finger.

Alternate the breathing now by starting with the right nostril and follow above procedure - use diaphragm when you breathe but do not raise your shoulders.

Start with 5 rounds - work up to 20 - every morning or evening on an empty stomach.

As your breath control increases, your inhalation, exhalation, and retaining count should also increase as follows: 5-20-10, 6-24-12, 8-32-16.

Meditation on The Breath

Establish an even smooth rhythm using either of the above methods. Observe the act of respiration at a suitable point of sensation; the nostrils or on the diaphragm.

Sit still with head and back erect and keep the beam of attention persistently on the act of breathing. Slow, quiet and smooth. When attention wanders, guide it back.

Notes