Let's Inhale, Shall We?
The benefits of pranayama—on the mat and in the world.
In Patanjali’s Yoga Sutras, he outlines the 8 limbs of yoga that are designed to bring enlightenment and create harmony of the mind, body and spirit. In most Western yoga classes, you practice just a few of these limbs, including asana (postures)and pranayama (breathwork). Pranayama – the act of controlling the breath – is a fundamental aspect of yoga. In Sanskrit, the word “prana” translates to “life force energy,” and “yama” means “control” or “restraint.” So, pranayama is essentially the act of controlling the life force energy within us through the breath. In yogic philosophy, pranayama helps one control the flow of prana (or energy) throughout your body, and is helpful for finding stability, ease and balance within a practice. It also has the potential for bringing heat and energy into your body or providing cooling energy, depending on the practice and the overall intention.
Many students find breathwork to be confusing at first. In general, instructors will guide you to inhale in an expansive state, or when you’re opening, and exhale as you bend/twist/fold or go deeper. Take a modified sun salutation, for instance. In tadasana (mountain pose), you would inhale and extend your arms overhead, on the exhale you’ll fold into uttanasana (standing forward fold). The next inhale, you’ll find length in ardha uttanasana (half-way lift). And again on the fold, you’ll exhale. In this example, each time you inhale you’re lengthening through your spine and creating space and with each exhale you’re folding or moving a bit deeper. Once the rhythm of the breath takes hold of you, you’ll find the movements are more meditative and that you can utilize the breath for various needs, including staying in a longer hold or taking your twist just a little bit deeper.
But the benefits of practicing pranayama extend far beyond the mat. Conscious breathing helps to calm the mind by reducing stress and anxiety levels. Learning to listen to your breath and create a more steady, slow rhythm helps to bring a greater sense of relaxation in the body, and also allows for greater focus. And as James Nestor discusses in Breath: The New Science of a Lost Art, “Modern research in pulmonology, psychology, biochemistry, and human physiology is showing us that making even slight adjustments to the way we inhale and exhale can help jump-start athletic performance, rejuvenate internal organs, halt snoring, allergies, asthma, and some autoimmune disease, and even straighten spines.”
In yoga, we often utilize a particular type of breathwork called ujjayi breath. This breath is used in a yoga practice to increase focus and build internal heat. To practice, you focus on constricting the back of your throat and closing your mouth to make an audible “ahh” sound as you inhale and exhale. (Many say it sounds a bit like Darth Vader.) If you find it difficult to practice, stand in front of a mirror and blow on the mirror to fog it up. Then close your mouth and try to keep the same sound and sensation.
Other common pranayama practices you might encounter in a yoga class include:
Kapalabhati (skull shining): This is a vigorous abdominal breathing technique that involves a rapid series of inhalations and exhalations. Kapalabhati pranayama is great for boosting energy and improving digestion.
Nadi Shodhana (alternate nostril): This is a simple alternate nostril breathing technique that involves inhaling through one nostril, then exhaling through the other, and repeating. Nadi shodhana pranayama is great for balancing the left and right hemispheres of the brain and promoting mental clarity. It can be practiced with or without breath retention.
Experience and research has shown that pranayama is a powerful tool that can help us to cope with stress, increase vitality, and enhance overall health and well-being. Bringing more awareness to your breath will only deepen your overall experience both on and off the mat!
As always if you have questions, please feel free to email me.