The Power of Pranayama: Unlocking the Secrets of Breathing
Why is Breathing Well So Important?
Breathing is a fundamental aspect of life, yet many of us take it for granted. Proper breathing can have profound effects on our overall health and well-being. Here's why breathing well is so important:
Oxygenation: Deep and efficient breathing ensures that our body receives an adequate supply of oxygen, which is essential for the functioning of every cell.
Stress Reduction: Conscious breathing techniques can activate the parasympathetic nervous system, promoting relaxation and reducing stress levels.
Mental Clarity: Proper breathing enhances focus, concentration, and clarity, allowing us to perform better daily tasks.
Emotional Balance: Controlled breathing helps manage emotions, reduces anxiety, and promotes calmness and peacefulness.
What Are the Phases of the Breath?
Breathing involves four distinct phases:
Inhalation (Puraka): Drawing air into the lungs, filling them with oxygen.
Pause After Inhalation (Antara Kumbhaka): A brief pause when the lungs are full.
Exhalation (Rechaka): Releasing air from the lungs, expelling carbon dioxide.
Pause After Exhalation (Bahya Kumbhaka): A brief pause when the lungs are empty.
What Are the Different Ways to Breathe?
There are various breathing techniques, each with its unique benefits:
Diaphragmatic Breathing: Involves deep breathing using the diaphragm, promoting relaxation and oxygenation.
Thoracic Breathing: Shallow breathing using the chest muscles, often associated with stress.
Clavicular Breathing: Involves raising the shoulders to inhale, typically used in situations of physical exertion.
Nasal Breathing: Breathing through the nose, which filters, humidifies, and warms the air.
Mouth Breathing: Breathing through the mouth, is often used during intense physical activity.
What is Pranayama?
Pranayama is an ancient yogic practice that focuses on controlling the breath. The word "Pranayama" comes from the Sanskrit words "Prana" (life force or vital energy) and "Ayama" (control or extension). Through various techniques, Pranayama aims to harness and regulate this vital energy. Resultantly, it promotes physical, mental, and spiritual well-being.
What are the different types of Pranayama?
Many different types of breathing practices can be used. Some examples of the main types are:
Dirgha Pranayama (Three-Part Breathing): Maximises oxygen intake and promotes relaxation and balance.
Nadi Shodhana (Alternate Nostril Breathing): Balances energy channels and calms the mind.
Kapalabhati (Skull Shining Breath): A cleansing practice that detoxifies the body and energises the mind. Caution is advised if you have high blood pressure.
Bhastrika (Bellows Breath): Increases vitality and generates heat within the body. Caution is advised if you have high blood pressure.
Ujjayi (Ocean Breath): Often used during asanas; it creates a soothing sound, enhancing focus.
Anulom Vilom (Alternate Nostril Breathing without Retention): Promotes relaxation and mental clarity.
Sheetali and Sheetkari (Cooling Breaths): Help in cooling the body and calming the mind.
Bhramari (Bee Breath): Produces a humming sound, which has a calming and meditative effect.
Surya Bhedana (Right Nostril Breathing): Activates and energizes the body. Caution advised if you have high blood pressure.
Chandra Bhedana (Left Nostril Breathing): Induces relaxation and a cooling effect.
Each type of Pranayama serves a distinct purpose, addressing physical, mental, and emotional well-being. It can be helpful to learn the different breathing practices with the help of a yoga teacher. If you would like to know more, please feel free to contact me directly at karen@samanyayoga.co.uk.
What scientific evidence is there to support the benefits?
There have been scientific studies undertaken that support the health benefits of different breathing techniques. Here are some examples:
Nadi Shodhan was used on coronary heart disease patients in an experimental study carried out in 2019. Individuals who underwent Coronary artery bypass grafting (CABG) surgery practised Nadi Shodhan pranayama as part of their recovery. The study found;
A significant reduction in both state and trait anxiety was shown after 6 weeks
Post-operative pain and suffering of patients have reduced
A significant reduction in depression, stress, anxiety, and peak expiratory flow rate has been measured in the pre and post-surgery
Another experimental study showed the immediate effects of Nadi Shodhan on healthy individuals’ heart rate, blood pressure, and problem-solving ability. It found:
Nadi Shodhan refreshes air throughout the lungs and alters autonomic activity. It significantly declines the heart rate and systolic blood pressure.
Peak expiratory flow rate improved, indicating a healthy lung condition.
Due to better adaptability to mental stress-induced after practicing Nadi Shodhan participant’s mathematical problem-solving time was reduced significantly.
In 2009, another scientific study on the effects of Bhastrika on heart rate and blood pressure was conducted. This time slow-pace Bhastrika pranayama was performed for 5 minutes followed by the measurement of blood pressure and heart rate. The comparative study between the readings of given parameters before and after Bhastrika concluded that:
There is a significant reduction in systolic and diastolic blood pressure.
A slight decrement in the heart rate.
The parasympathetic nervous system was also stimulated, bringing about a sense of calmness and reducing stress.
Other studies are available that support the theory that these practices, when used consistently over some time, can have a beneficial effect on the practitioner.
What is Yogic Breathing?
Yogic breathing, also known as "Complete Breath" or "Three-Part Breath," combines diaphragmatic, thoracic, and clavicular breathing into one fluid motion. It involves inhaling deeply to fill the abdomen, ribcage, and upper chest, followed by a complete exhalation in reverse order. This technique ensures the maximum intake of oxygen and promotes relaxation and balance.
Where to Start with Pranayama and Yogic Breathing?
If you're new to Pranayama and yogic breathing, here are some steps to get started:
Find a Quiet Space: Choose a calm and quiet environment where you can focus without distractions.
Sit Comfortably: Sit in a comfortable position with your spine straight, shoulders relaxed, and hands resting on your knees.
Start with Basic Techniques: Begin with simple techniques like diaphragmatic breathing, yogic breathing or alternate nostril breathing (Nadi Shodhana).
Practice Regularly: Consistency is key. Practice Pranayama daily for a few minutes, gradually increasing the duration.
Seek Guidance: Consider learning from a certified yoga instructor who can guide you through the techniques and ensure you practice them correctly.
Breathing well is not just about the physical act of inhaling and exhaling; it's about harnessing the power of your breath to enhance your overall well-being. By incorporating pranayama and yogic breathing into your routine, you can experience the profound benefits of this ancient practice and unlock the secrets to a healthier, more balanced life.