There’s a lot of misconception about Pranayama and the web has all sorts of information about it. This article will help you understand the true meaning of Pranayama and its importance. Also, read about 5 of the most effective and popular pranayamas that you can immensely benefit from…
Let’s start from the basics…
What is Prana?
At the grosser level, prana is breath. But, at the subtler level, prana is the life-force energy. The ancient Indian system of yoga identified prana as the universal life force or energy which distinguishes the living from the dead, and flows through thousands of subtle energy channels they called ‘nadis’ and energy centres called ‘chakras.’ These original yogic seers observed the power of the breath to increase one’s prana and developed special breathing techniques (pranayama) to increase life energy, maintain health and create a calm, clear state of mind that is conducive for meditation.
To break down Pranayama for you, Prana is the subtle life force energy and Yama is channelizing it.
Sources of Prana:
We get prana from food, rest, breath and by being in a calm, happy frame of mind. There is more prana in fresh foods than canned, frozen or stale foods. Similarly, vegetarian foods is said to be generally of high prana, while meat, being dead, is considered low or even negative prana.
However, the most direct and immediate source of prana is breath – when our breath stops, we die. And, as we will see in a moment, the way we breathe has a powerful effect on how we feel. With Pranayama it is possible to regulate our breath.
The Effects of High and Low Prana:
It was discovered that the quantity and quality of prana and the way it flows through the nadis (subtle energy channels) determines one’s state of mind.
Due to lack of attention, the energy channels in the average person may be partially blocked, making the flow of prana broken and jerky. This results in increased worry, fear, uncertainty, conflict, tension and other negative emotions.
When the prana level is high and its flow is continuous, smooth and steady, then the mind is calm, positive and enthusiastic.
Taking your attention to the breath can help free the mind of the unnecessary clutter of thoughts that breed anxiety. Practising breathing exercises for anxiety is an extremely powerful tool that can clear the mind and release tension within a matter of seconds. The moment you feel anxiety coming up, try any of the following breathing practices for about 5 minutes and you will see the grip of anxiety getting loser.
According to Yoga Vidya Niketan’s teachings, Pranayama is controlling the breath. Pranayama is disciplined yogic breathing. In Pranayama, inhalations (Pooraka) and exhalations (rechaka) are controlled, conscious, disciplined and complete. There are also Kumbakhs i.e. suspension/retention of breath. It has to be done in a particular ratio: 1:4:2. Puraka-kumbakh-rechaka.
Note: It is extremely important to perform pranayamas correctly, so please learn from a certified and experienced teacher.
Anulom Vilom/Nadi Shodhan Pranayama (Alternate Nostril Breathing)
Practising Nadi Shodhan pranayama cleanses the nadis and removes all the accumulated toxins. It makes one glow and offers freedom from various respiratory disorders. Moreover, this is an excellent practice for mental disorders and offers a clear mindset which enhances the decision-making ability. This is a remedial measure for the weakness of mind, baseless fears, inferiority complexes etc. Advanced level: Moolabandh (anal contraction) must be applied for greater effect.
Deep yogic breath
Breathing deeply in a controlled manner while being conscious about it is – deep yogic breath. Pranayama is all about controlled, conscious, disciplined, and complete breathing. Our mind is related to our breath. When we are angry our breathing is fast; when we are peaceful our breathing is full and slow. So, we consciously breathe in a way to settle down our mind with the help of our breath as directly directing the mind is nearly impossible. So pranayamas and deep yogic breathing help.
Bhramari Pranayama (Bee Breath)
The use of sound in Bhramari Pranayam and Ujjayi Pranayam for quieting the mind is known as Laya Yoga. The sound of a bee i.e. humming sound is produced in this pranayama. It has a deeper effect on the mind. It helps in psychosomatic diseases like hypertension. It relieves the tensions in the mind and helps in achieving deep sleep. Excellent means for relaxation and stability of the mind.
Ujjayi breathing (Victory breath)
An excellent practice for the overall improvement of health. Increases oxygen content in the blood thus the oxygen-rich blood reaches all the body parts and the brain which improves its efficiency. Sensory organs become sharper. The mind becomes calm, peaceful and relaxed.
Bhastrika pranayama (Bellows breathing)
It offers the benefits of Ujjayi and Kapabhati. It improves both abdominal and thoracic breathing. It is good for eliminating disorders of Vata, Pitta and Kapha, the three prakritis. It overall impacts the mind and the functioning of the bodily systems.
– Meghana Pawar, Certified Yoga Teacher
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