Pranayama [Breathing
exercise]
Introduction:
PRANAYAM is a Sanskrit term; it is
combination of two words ‘Pran’ that expresses the vital energy,
which is extremely subtle and pervading in every cell and molecule of
our body. Even mind can not function without this energy. ‘Ayam’
is the second word which stands for discipline, regulation or control.
Pranayam therefore means discipline of the subtle force within our
existence which empowers our mind, senses, organs and body to function.
Ancient Yogis found out that Prana
is inevitably connected with the breathing and our breathing is such a
fine and automatic reflex of body mechanism that we go on breathing but
seldom experience its presence and happening. When respiratory muscles
get lazy and reduce their efficiency; then we loose natural length of
inhalation and exhalation. Breath gets corrupted which in turns affects
entire system.
Hath Yoga Pradipika in 2nd
Chapter 3rd Verse says
YAWAT WAYUH ISTHITO DEHE TAWAT JIWANAM
UCHCHYATE
MARNAM TASYA NISKRANTIH TATO WAYUM
NIRODHYET
This means; as long as life force or
Prana dwells in the body, that is called life. Death is when it departs
from the body. Therefore disciplining the Prana is essential.
Philosophy of Yoga believes that number
of breath in everyone’s life is definite. According to this theory if
somebody breaths slow he will live longer and if somebody breaths fast
he will end up dying as soon as that certain number of breaths get over.
This is a psychological fact that
frequent breath is connected with fear, stress, restiveness and all
negative emotions. People who in general take long, deep and abdominal
breath have been found happier and more relaxed and hence their life
span gets increased. Short and shallow of breath does not allow one to
precisely discharge the Carbon Monoxide and Carbon Dioxide and
consequently one fails to remove toxins from his body and replace Oxygen
which are life-giving and purifying.
Bacteria start thriving in the lower
lobs of the lungs if exhalation is not made properly. Deep and long
breathing ensures diaphragm movement upward and downward and therefore
provides a sort of massage to liver and stomach etc. and helps expel the
putrefied blood and replace in turn with oxidized and pure one.
Inadequate and superficial breathing
causes oxygen deficiency and that causes imbalance and diseases of
circulatory, nervous system and digestive system. The efficiency of
these systems depends upon strong nerve fibers and the strength of
nerves relies mainly on oxygen levels in the blood.
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Breath capacity:
According
to anatomy classification, the breath has been divided into four
distinct volumes as ‘Tidal Volume, Inspiratory Volume, Expiratory
Reserve Volume and Residual Volume’.
Tidal Volume is when one is sitting in
a relaxed mood takes about ½ liter air in a certain period.
Inspiratory Volume is when one is
sitting in a relaxed mood takes about 2 liters of air if he expands his
chest and stomach during inhalation.
Expiratory Reserve Volume is when one
exhales about 1½ liters of air by contracting his chest and stomach.
Residual Volume is that air which
remains inside the lungs even after so-called full exhalation and it is
about 1½ liter in quantity.
Comparison: Tidal
Volume ½ liter
Inspiratory
Volume 2 liters
Expiratory Reserve
Volume 1½ liters
Total = 4 liters
This comparison shows that our maximum
capacity for breathing is 4 liters which is 8 times more than our normal
respiration. Majority of us take even less than half liter while
sitting, this denotes that we are utilizing our respiratory system
one-eight of its capacity. This under-use of our lungs impoverishes the
body and fails to cleanse itself and re-charge with vital energy [Prana].
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Preparatory Practices:
[A] Udar Shwasan [Abdominal Breathing]
This
is basic breathing practice which should be learnt prior to any
breathing exercise. This practice gives exercise and trains diaphragm to
be pushed down and allow more space for lungs to expand. Because abdomen
rhythmically moves up and down in this practice it is called the
‘abdominal breathing’.
[B] Vaksha Shwasan [Chest Breathing]
This
is another alimentary breathing technique which is learnt before
commencing major breathing practices. It is training for our ribs to
expand and contract to its fullest extent and facilitate proper
breathing.
[C] Praver Shwasan [Throttle Breathing]
This
is a sort of breathing in which we make the least use of our chest
cavity, the air is filled mainly in the trachea, the collar bones go
upwards and shoulders are pulled up and breath hardly goes to upper
lobes of lungs.
[D]
Yukt Shwasan [Exhaustive Breathing]
This
is the last preparatory breathing technique which is a combination of
three breathing exercises mentioned above. This is a paramount technique
for breathing. We in all conditions must try to practice this art of
breathing.
[E]
Purak, Rechak and Kumbhak.
These
three are not a particular breathing exercises but traditional terms
which are widely used in Yoga-Science for denoting Inhalation,
Exhalation and Retention of Breath respectively.
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[1] Kapal-Bhati:
Kapal-bhati;
these two words belong to Sanskrit language. The word KAPAL stands for
frontal head and BHATI stands for catharsis. This means cleansing of
frontal lobe of the brain. This breathing practice is mentioned in all
the ancient texts of Yoga Science like GHERAND SANHITA, HATHYOG
PRADIPIKA AND SHIV SANHITA etc.
Some yogis consider this practice as
part of SHATKARMA a six fold cleansing system of Yoga Science. This
unique breathing practice can be done before going to meditation,
relaxation purpose, when performing mental works for extended period of
time. It can be practiced for hours under guidance of a Yoga expert but
for general purposes 5 to15 minutes is sufficient. In view point of
anatomy Kapal-bhati should be done for activating the brain cells and
prevent it from aging process. It brings about agility in the brain
activity.
[2] Samvet Pranayam
[Simultaneous-breathing]:
Samvet
literally means together or at same time. According to Yoga philosophy
we are surrounded and filled by aura which is called Prana in Yoga. This
Prana or life regulating force is pervading in every atom of this
universe. It is active in us and passive in immoveable things. This aura
or Pranic force flows in the body through subtle flow-ways which are
called NADIS.
There are two major flow-ways or NADIS
in our body they are known as Ida and Pingla; and in Japan it is called
Yin and Yang; and in science it is known as matter and energy; and in
anatomy it is known as sympathetic and parasympathetic; and in a
metaphorical manner it is known as SHIV AND SHAKTI.
These two different forces must be
brought in equilibrium and coherence for perfect health. Yoga science
has made a breakthrough that our two nostrils carry two different
energies which are opposite to each other and yet complimentary, if we
could somehow establish a balance in these then there will be no mental
and emotional struggle.
Our thought and action will get
coordination and get balanced consequently. Many diseases will get
eradicated which are caused due to such imbalance and incoherence
between these distinct forces. This practice is for equalizing timings
and ratios of the breath that flows in left and right nostrils.
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[3] Bhastrika:
Bhastrika
means bellows. Just like black smith generates heat by operating his
bellows rapidly, similarly we use our lungs entirely to its full
capacity to take in oxygen and pump out carbon dioxide. This rapid
exchange of oxygen and carbon dioxide burns off all the toxins and
impurities. The life force becomes strong and removes frustration and
stress.
Bhastrika should be practiced only
empty stomach or at least 4 hours after meal. Yoga scriptures advise
that this breathing practice should be done thrice a day and this is
only possible if one leads much disciplined life. It is a speedy
practice which requires lot of energy. Beginners may feel a bit of
tiredness for abdominal muscles as their muscles are not strong enough
and used to for this practice. If such a case you should proceed
gradually increasing duration slowly every week.
Bhastrika Pranayam opens up your lungs.
It cures disease such as Tuberculosis, Asthma and cough. This practice
can rectify the habits of wrong breathing. Leaves deep impact on
circulatory system and invigorates whole nervous system. This practice
should be paused immediately if giddiness, vomiting, perspiration or
body tremor is experienced. People undergoing problems like Hiatus
hernia, high blood pressure or any kind of heart problems should seek
expert guidance before starting this practice.
If the nostrils are blocked this
Pranayam practice cannot be performed efficiently, in this case it is
advised to do JALNETI first. JALNETI is one of cleansing practices for
respiratory passage between nostrils to throat.
[4] Ujjai:
It
is a term which comes from one of the most ancient languages Sanskrit.
It means subduing or conquering. When this Pranayam is practiced the
mind gets captivated, breath gets in to a rhythm which slows down the
thought process and relaxes the brain. This is an amazing practice which
is an integral part of RAJYOGA system. Practice of this Pranayam
controls the Blood pressure.
Many type of stress are related with
high blood pressure. When this is practiced Carotid sinuses in our
throat get benefited. Carotid sinuses are the organs which control the
heart rate and arterioles and consequently increase the contraction rate
which brings the blood pressure to normal levels. This practice bestows
complete relaxation and peace. It has been found effective in treating
insomnia, stress and all ailments which are byproducts of stress.
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[5] Moorchha Pranayam:
Moorchha
means fainting or unconscious state. The figurative meaning is becoming
unaware of material world and sensory world. The doer of this practice
achieves a blissful ecstatic state where mind exists devoid of any
thought. One forgets the body, his awareness gets totally internalized.
It should not be practiced until full unconscious state.
The expert assistance is much needed.
10 minutes is sufficed for beginners. It should be done in any
meditation posture which allows your head, neck and spine in straight
line and you can sit steady and comfortable.
It also strengthens the nervous system.
This practice reduces the blood flow towards the brain and therefore
provides deep relaxation. In cases of head injury, stroke or heart
complaints it should not be attempted. This is a powerful practice. It
becomes relatively effective as your ability to do long KUMBHAK
increases. Kumbhak means holding or stopping the breath either after
inhalation or after exhalation.
[6] Shitkari Pranayam:
Click Image to see full view
Unlike
other Yoga practice this Pranayam generates cold in the body. It is
normally done at the end of practice session so it helps body maintain
the right temperature. Other practices are restricted to practice for
extended period of time but this technique one can do as much as needed
provided that you are not staying in extreme cold climate.
People with acidity or ulcer may find
this practice helpful. Due to its effect on mouth membranes our
digestive system gets regulated with this practice. Before practicing
this Pranayam make sure that environment is clean, air is not polluted
and outside temperature is not too cold which can leave damaging effect
to your respiratory system.
Since one is breathing the ambient air
which cannot be conditioned as per body requirement, this Pranayam
practice should be done in moderation by residents of cold countries
like Canada and USA or any place in the world which has extremely cold
weather conditions.
This technique is performed with a
hissing sound and hence the name Shitkari which means hissing in
Sanskrit.
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[7] Plawini Pranayam:
The
Plawini means floating in Sanskrit language. Yogis in ancient India were
perfect in this practice; they would do this Pranayam and float on water
for several hours. This is a practice in which air is eaten instead of
inhaled. Basically fresh oxygen is gulped into the stomach and held for
sometime and then belched out with a burping sound. The act of burping
releases all impure gases. The fresh oxygen livens up stomach linings
and improves digestion.
[8] Bhramari Pranayam:
Click Image to see full view
This
term Bhramari means echo like beetle. This practice belongs to Naad
Yoga. Naad Yoga is a typical yoga system which believes that universe
has come into existence initially through sound. In scientific
terminology sound is a just vibration or oscillation. As per Yoga
philosophy all the changes in the body occur because of this
oscillation.
Yogis in ancient India had discovered
these subtle characteristics of sound and launched Mantra Yoga and Naad
Yoga science. The rocks of Mayer, Stonehenge and Eastern isle were transferred with the hypothesis conduction of
sound. This knowledge has become extinct in today’s age. The invisible
intrinsic energy which is present in the sound is a sort of Pranic
expression. Pranic means something like vital energy force of the human
body.
This practice makes one aware of his
inner environment and should be practiced immediately after NAADI
SHODHAN Pranayam. This practice is divided in two stages i.e. when you
adopt the first step; you then proceed to the second step. When you
reach second step you don’t need to practice the first one. The minimum
time duration for this is at least 15 minutes.
The best time zone for this practice is
middle night or early morning at about 4 am. The most suitable time for
this practice is on an empty stomach. Therefore one needs to suit the
time of their convenience. And it must be done in a very peaceful and
calm environment. This will ensure one getting maximum benefit from this
practice. And this practice it to be learnt from a qualified teacher.
This can be done for purposes of mental peace and preparation of
meditation. If you are suffering from Insomnia then Bhramari Pranayam
might be a boon for you as it soothes the nervous system and brings
about sound sleep.
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[9] Shitali Pranayam:
Click Image to see full view
It
has the same details that of Shitkari Pranayam.
[10] Naadi-Shodhanam:
Click Image to see full view
The
term Naadi means the subtle invisible flow-ways inside human body
through which vital energy flows. As per Yoga science there are 72,000
Naadis in the human body. These Naadis are part of our Pranic body. We
humans have five bodies which are called as KOSH. KOSH means the sheath.
The first KOSH or sheath is ANNAMAY
KOSH [body that depends on food]; second is PRANAMAY KOSH [vital body];
third is MONOMAY KOSH [mental body]; forth is GYANMAY KOSH [wisdom body]
wisdom means the impressions or knowledge that we carry while even
transiting form one body to another; and fifth is ANAND MAY KOSH [Bliss
body].
Pranayam techniques were formed to help
us keep our vital body active, pure and healthy so that we can prevent
ailments. One fascinating fact which is been described in Yoga science
is that any disease that appears in physical body, comes into existence
scores of years earlier than in the vital body. In this case if we keep
practicing Pranayam which directly benefits vital body, we can cure the
disease before it manifests in physical body or ANNAMAY KOSH.
Naadi-Shodhanam is breathing technique
which clears the blockages of Prana in the body, strengthens nerve
fibers and keeps the body healthy to its utmost degree and the mind
pacified. This is divided into four parts. It should be noted here that
it is a must to practice each step at a time and must be perfected
before moving onto the next step. It may take about 3 years to complete
all the steps. Each step is complimentary to the next. Commencing the
advanced stage without deft in previous might be harmful and strenuous
on respiratory system and sympathetic nervous system.
The root cause of almost every disorder
is stress and imbalance between mind and vital body. The second stage of
this Pranayam teaches us how to retain breath after inhalation.
Retention or KUMBHAK of breath is powerful means to establish balance
and coordination between mind and vital body. It has been proven that it
prevents and cures psychosomatic problems like Asthma and diabetes
mellitus. It is because this breathing exercise tranquilizes the mind
and bestows steadfastness.
Our body is constantly active to flush
out toxins and impurities but this detoxification process fails or gets
impaired when we accumulate toxins from wrong diet, negative thinking,
and emotional tension. This is because organs which act to release
impurities loose their efficiency. And disease is born as a consequence.
This Pranayam, typically KUMBHAK,
accelerates the procedure of cleansing and detoxification.
Written
by Dr. Rakesh Kumar Singh [Yoga Teacher]
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