Pranayama
What is Pranayama?
Pranayama is the yogic practice of controlling the breath - different breathing techniques, designed to either raise energy, or calm the body and mind.
Pranayama is actually one of the eight limbs of yoga. You can read more about yoga, its philosophy and history here.
The Eight Limbs of Yoga Are:
Yama (abstinence)
Niyama (observance)
Asana (posture practice)
Pranayama (breath control)
Pratyahara (sense withdrawal)
Dharana (concentration)
Dhyana (meditation)
Samadhi (contemplation, absorption, superconscious state)
The most common forms of Pranayama are;
Dirgha (yogic breathing)
Sama Vritti (box breathing)
Anulom Vilom (alternate nostril breathing)
Nadi Shodhan (alternate nostril breathing with retention)
Bhastrika (bellows breathing)
Kapalbhati (skull shining breath)
Bhramari (bee breathing)
Ujjayi (Victorious breath)
How do you work with Pranayama?
I personally have experienced the power of Pranayama to change physical, mental and emotional health. Even when I don’t have time for asana practice, I never skip Pranyama. I believe that everyone can benefit from a Pranayama practice, and I guide my clients through different breathing techniques, encouraging a curiosity for what feels right for each individual.
It can be as long or as short as you like. It can be done while engaging in other activities, such as going on a walk, swimming, even washing the dishes, as long as it is done mindfully, with focus and intention. In fact, bringing conscious breathing into our day outside of formal practice is the goal of Pranayama and Yoga generally - it’s not something you do for a set time, then forget about it. It is a way of living life.
What are the benefits of Pranayama?
Pranayama is becoming more widely studied for its health benefits. It affects every system in our body, and has even been shown to assist in fighting cancer.
This study shows that Bhramari breath activates the parasympathetic nervous system; our ‘rest and digest’ state. The parasympathetic activation is linked to lower stress, depression, anxiety, blood pressure and heart rate, as well as with associated benefits of better sleep and improved immune system function. Along with this, the study showed that it improved cognition, and even helps with tinnitus!
This meta-analysis shows that Bhastrika and Anulom Vilom have positive effects of blood pressure and heart rate, so improves the cardiovascular system. It also shows that they help with muscular flexibility.
This journal looks at how regular practice may result in greater autonomic function, psychological well-being, increased cognitive function, and improved cardiovascular and respiratory health.