What is the origin of Pranayama breathing?
Pranayama is a combination of two Sanskrit terms that roughly translates to "to control the life force". The Sanskrit words 'prana,' which means life force, and 'yama,' which means to control or restrain, are used together. Pranayama can be defined as a series of breathing techniques that are used to control the prana within your body.
The origins of the yoga techniques are found in ancient texts. It is believed that this was around the 6th and 5th century BC. In texts such as the Yoga Sutras pranayama is mentioned as a foundational part of the practice of yoga.
Asanas, or postures, is also one of the 8 limbs of Yoga. Modern yoga focuses more on postures. However, the ancient texts barely mention asanas. Ancient yoga was more focused on meditation and pranayama to free the mind.
Yoga became a physical exercise only after it was introduced to the West. However, a truly yogic life includes pranayama breathing exercises in everyday life.
10 Yoga Pranayama Techniques
1. Nadi Sodhana
Sometimes referred to as Alternate nostril breathing This breathing technique is excellent for balancing energy in the body.
Start by sitting comfortably. Imagine that the breath is traveling up the left side. Pause briefly.
Close the left nostril with the ring finger and pinky finger of your right hand. Release the right nostril. Imagine the breath is coming out of your right nostril.
Inhale while keeping the left nostril shut. Use your right thumb to close your right nostril while releasing the left. Exhale gently through the left nostril.
One round is complete. Continue to alternate this pattern, visualizing your breath entering and leaving the body.
2. Ujjayi Pranayama
This pranayama has been used in many yoga classes. This is the fundamental breath used in the Ashtanga Vinyasa yoga style.
The Ujjayi Breath mimics the sound of ocean waves. This rhythmic sound will help you to focus your mind, and connect your movements with the sound of your breathing.
Start by breathing through your mouth. As if trying to fog a mirror, constrict the back of your throat. Close your mouth, and breathe through your nose while still constricting the throat.
The sound of your breath can help you focus during meditation.
3. Kapalabhati Pranayama
This pranayama is also known as breaths of fire. This breath has the purpose of raising your vibrational energy and building heat in your body. You have probably done this kapalabhati if you've ever attended a class.
It is easiest to learn how to breathe this way by opening your mouth and panting like a dog. You will exhale strongly and inhale naturally. Concentrate on exhaling.
Close your mouth now and breathe through your nose. Imagine your diaphragm pushing out the breath.
It is not recommended for everyone because it is a powerful pranayama. If you're pregnant, menstruating, or have high blood pressure, it may not be the best pranayama for you. It's always best to consult a doctor in any case.
4. Dirga Pranayama,' Three-Part Breath'(aka, full Yogic breath)
What is it exactly?
This exercise is a combination of three breathing exercises. The focus shifts from our abdominal region to the chest, and finally to the collarbone area.
There are many benefits to it.
It elevates your mood by stimulating endorphins
Stress and anxiety relief
Increases in anti-aging hormones
Precaution:
Avoid practicing this exercise if you have nasal inflammation or a nasal infection
How do you do it?
Observe the natural flow of your breath.
Inhale deeply and let your stomach fill up with air.
You will feel your ribcage expanding as you breathe in more.
Feel your breath finally reach the top of the clavicles
Try to breathe fully for 3 or 5 rounds.
You'll develop a greater awareness of your full yogic breathing, in which the breath flows harmoniously through these three areas.
5. Sama Vritti
What is it exactly?
The Sanskrit word "Sama", which means same/equal, is used in conjunction with "Vritti", meaning flow/wave. It's done in four steps. This pranayama is performed by equalizing the length of the inhalation, and exhalation. It's an excellent way to relax the mind and body, as it promotes deep relaxation.
This exercise is perfect when you feel overwhelmed by stress, or disconnected from your body and mind.
How do you do it?
Follow these four simple steps.
1) Inhale deeply through the nose for a minimum of four seconds
2. Hold your breath for 4 seconds
3) Exhale for four seconds
4) Holding your breath for 4 seconds, repeat the exercise (up to 5 repetitions).
Precaution
Breath retention is not recommended for pregnant women, people with respiratory problems, or high blood pressure.
6. Nadi Shodhana/AnulomaVyloma - 'Alternate Nostril Breathing.
What is it exactly?
The Sanskrit word " Shodhana " means "purification". This technique is designed to purify the Nadis, which are, according to ancient Indian medicine, the Ayurveda system, subtle channels through which our prana flows.
There are three Nadis in our mind-body organ: "Pingala", the masculine Nadi on the right, "Ida", the feminine Nadi on the left, and "Sushumna" at the center. When we practice Nadi-Shodhana, we balance the two energies in our bodies.
There's More:
It's good for most imbalances, as it regulates and purifies the entire Pranic System
-activates the frontal cortex and "Ajna", improving concentration and peace.
-regular practice may help reduce depression
Precaution
Avoid when you are sick or have a fever
Not suitable for those with cardiovascular disease
How do you do it?
The " Nasagra/Vishnu " mudra is performed by raising the right hand.
2) Close the right nostril using the thumb, and breathe slowly and consciously through the left nostril. Count until four.
3) Close the left nostril using the ring fingers, and exhale through the right nostril while counting to six
4) Breathe in through the same nostril for four seconds, then close the right nostril
5) Breathe out through the left nostril and you have completed the first round.
You can repeat this process as many times as you like.
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