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Pranayama is the fourth limb of yoga that focuses on breathing to stabilize the mind and focus the body's energies. The Sanskrit word Prana means "breath" or "life force"; A-yāma means "to expand" or "to liberate." They translate as "breath control" or "breath liberation."
Controlling the breath requires conscious effort and a focused mind. The focused mind leads the energies of the body. This has the effect of clearing the energy channels (nadis), leading the energy (it follows the mind) and gathering it. If the energies are gathered in the body, such as at the Chakras, they store and enhance a being. If they are gathered outside of the body, they create or affect some sort of change, such as depleting negative emotions, removing sickness, or causing events to happen.
This limb of yoga makes use of three vital techniques viz pūrak (breath intake), kumbhak (to retain), and rechak (to discharge). Pranic activities within the body attain balance via pranayama practice. It stems from conscious inhale, holds, exhale, frequency, and duration. Pranayama is helpful during yoga, walks, meditation, and almost any other time. Conscious breathing propagates the feeling of "oneness" with the world. Sometimes, it is associated with spirituality.
The process begins with rudimentary breathing. That is, inhaling through the nose and exhaling through the mouth. You can then move to any pranayama techniques, such as nadi shodhana (alternate nostril breathing), sama vritti (square breath), ujjayi (victorious breath), bhramari (female honey-bee humming breath), bhastrika (bellows breath).
One of the most common types of pranayama is the nadi shodhana. It is often practiced before meditation as it improves mental concentration and relieves stress. With counting and repetition, you breathe in via one nostril, hold by closing both nostrils, breathe out via the other nostril, then vice versa.
The ujjayi pranayama is adopted in yogic practice as it improves oxygen flow and encourages a steady rhythm. It is a pranayama type that doesn't involve the mouth. In ujjayi, you inhale through both nostrils and a constricted glottis; you exhale through the left nostril. It is otherwise known as "ocean breath" because of the soft hissing sound that comes with this breathing.
Also known as bellows breath, bhakistra is a pranayama type that involves rapid breathing. It is imperative in yoga because it builds heat and energizes the body. It builds abdominal muscles and eases respiratory complications. The fast introduction of oxygen boosts blood flow within the body and strengthens the lungs.
Sama Vritti teaches to breathe correctly. This breathing pattern is a system that rids the mind of distraction if done well. It is referred to as square breath because it repeats four steps. The first steps are to inhale and hold your breath. Then, exhale and hold out your breath. It is a pranayama type that doesn't involve loud breathing or unnecessary body movement.
The honey-bee humming breath, bhramari, also involves sound in calming the mind. This pranayama type requires the eyes and ears to be closed. To practice, stretch out your shoulders and your spine straight. Close your ears with your thumb and place your index fingers on the forehead. Rest your middle and ring fingers on your closed eyes. Breathe in slowly, keeping the mouth closed. When breathing out, make a minute humming sound. Repeat. The calm vibrations produced from breathing settles emotions and clears the mind.
Pranayama aims to connect the body, mind, and soul. It also improves body immunity as more oxygen goes into the lungs, forcing toxins and carbon dioxide out. However, pranayama is not always advisable for pregnant women or persons with underlying health conditions. If you fall into any of these categories, please seek assistance from a medical expert before starting this journey. Once cleared by a medical professional, an accomplished master will be able to guide you through these various techniques.
