Pranayama: ‘ Prana’ means life energy/life force/ life essence. ‘Yama’ means control/regulate – taking the involuntary action of breathing and turning it into voluntary action. Prana is in everything that lives. It is in the air we breathe, the water we drink and the food we eat. Trees, plants, flowers and vegetables, everything that lives contains prana. In yoga , pranayama is used with asanas (postures), and meditation (dhyana). Together these practices are responsible for the many benefits of yoga. Pranayama is the mechanism of channelling this pranic energy along certain pathways/meridians throughout the whole body. The goal of pranayama is to connect body and mind. It also removes toxins (purifying the blood) and supplies the body with oxygen resulting in improved physical, mental and emotional health.
(1). Observing the breath: Raising the arms overhead / 3 phase breathing:
The lungs have a two-fold job, delivering oxygen to the bloodstream while removing carbon dioxide/waste/toxins, from the body. On average we breathe about 15/20 breaths per minute, but how many of these breaths are we aware of? The quality of our breath can reflect how we are mentally and emotionally. Just think of a time when you may have been stressed, anxious, fearful or angry. The breath becomes restricted, shallow and faster, the nervous system releases a flood of stress hormones into the blood, the blood moves away from the non vital organs, muscles tighten up, the heart has to work harder, blood pressure increases – and more. Stress wreaks havoc in our immune system and inflammatory pathways leaving us more susceptible to infections and inflammatory conditions. This is why it is important to pay attention to our breath, it brings the whole system back to an balanced state. Spend some time daily becoming familiar with your own breathing rhythms and patterns, which are as unique to us as our own fingerprints. Just watching the flow of the breath, slowing it down and synchronising it with the movement of the body, can have a profound effect on all the systems of the body. In this simple practice we observe the abdomen expanding, ribcage expanding then the upper chest expanding while placing the hands & arms in three different positions. This breathing practice expands the lungs and increases the capacity of the lungs, helping to manage oxygen levels. Anyone can do this simple practice.
(2). Kapalbhati Pranayama: belly breathing / ‘frontal brain breathing’:
‘Kapal’ means forehead, ‘Bhati’ means to shine. This practice involves breathing out forceful through the nostrils/mouth, while contracting the abdominal muscles at the same time. The in breath is passive. A strong nasal sound will accompany the outbreath. The breath should be rhythmic and controlled. It aims to rid the body of harmful toxins which cause disease. Here are some of the benefits:
Cleansing & strengthening effect on lungs; cleanses the air ducts in the head; increases capacity of lungs; increases oxygen in the blood; strengthens abdominal muscles; strengthens digestive organs; burns belly fat; removes acid and gas; improves metabolism; improves immunity; removes blockages from heart & lungs; removes mucus from nasal passages; increases blood circulation; improves oxygen to brain; removes lethargy; energises the mind; improves concentration & memory; purifies the energy channels; benefits those with asthma or chronic bronchitis.
This practice should only be done on an empty stomach condition, you can damage the internal organs otherwise. It is not suitable for those with chronic disese, HBP, heart disease, epilepsy, stroke, hernia, gastric ulcers, vertigo, pregnancy; those under 12 years.. If in doubt, always check with your doctor.
(3). Bhastrika Pranayama: Bellows Breath:
This breathing practice involves forcefully breathing out & in through alternative nostrils while contracting and expanding the abdominal muscles. A strong nasal sound will accompany the breathing. The breath should be rhythmic & controlled. It is similar to Kapalbhati. When practiced regular, some benefits are:
Has a positive effect on respiratory & digestive systems; drains excess mucus from the lungs; clears the sinus cavity; oxygenates the blood, increasing the vitality of all the organs & tissues; strengthens & tones the abdominal region; calms the mind; energises the entire body & mind; balances left/right brain; clears energy channels; benefits those with asthma & bronchitis.
This practice should only be practiced on an empty stomach condition, you can damage the internal organs otherwise. It is not suitable for those with chronic disese, HBP, heart disease, epilepsy, stroke, hernia, gastric ulcers, vertigo, pregnancy; those under 12 years.. If in doubt, always check with your doctor.
Ujjayi Pranayama: Victorious Breath:
The reason it is called the victorious breath, the expansion of the belly and the chest perks up our confidence like a victorious warrior. It is sometimes call the ‘ocean breath’, as the movement of the air in the throat resembles the sound of waves in the ocean. This breath involves breathing in and out through the nostrils while constricting the back of the throat, similar to making the ‘ha’ sound with the lips gently closed. The breath is long and smooth, without pauses or any jerking. The inhalation and exhalation should be both even in length. Can be practiced by anyone as meditation or with physical asana practice. Some of the benefits:
Slows the pace of the breath which is said to improve longevity; cleanses & refreshes the energy channels; infuses the mind-body with vital life force; promotes mental clarity & focus; boosts the immune system; soothes and regenerates the nervous system; quietens the mind; promotes sound sleep, controls snoring; helps with thyroid related problems; particularly good for those with HBP, palpitations, panic attacks & heart related discomforts; improves voice quality; manages difficult emotions;
Contraindications: There are no contraindications for this practice.