Book On Pranayama

[Tina Popielarczyk]

PranayamaSanskrit: प्रणयम, "Prāṇāyāma") is the yogic practice of focusing on breath. In yoga, breath is associated with prana, thus, pranayama is a means to elevate the prana-shakti, or life energies. Pranayama is described in Hindu texts such as the Bhagavad Gita and the Yoga Sutras of Patanjali. Later in Hatha yoga texts, it meant the complete suspension of breathing. The pranayama practices in modern yoga as exercise are unlike those of the Hatha yoga tradition.

Pranayama is mentioned in verse 4.29 of the Bhagavad Gītā, which states "Still others, who are inclined to the process of breath restraint to remain in trance, practice by offering the movement of the outgoing breath into the incoming, and the incoming breath into the outgoing, and thus at last remain in trance, stopping all breathing. Others, curtailing the eating process, offer the outgoing breath into itself as a sacrifice."[6][7]

Pranayama is the fourth "limb" of the eight limbs of Ashtanga Yoga, as mentioned in verse 2.29 of the Yoga Sutras of Patanjali.[8][9] Patanjali, a Rishi, discusses his specific approach to pranayama in verses 2.49 through 2.51, and devotes verses 2.52 and 2.53 to explaining the benefits of the practice.[10] Patanjali does not fully elucidate the nature of prana, and the theory and practice of pranayama seem to have undergone significant development after him.[11]

In verse 1.34, pranayama is introduced as a method aimed at stabilizing the mind. The practice involves two primary techniques: exhalation, known as pracchardana, which entails expelling air from the stomach through the nostrils, and retention, known as vidharana, which focuses on the controlled restraint of breath. Pranayama supports advanced practitioners in gaining control over the mind and complements meditation, aiding in achieving a light body and steady mind by regulating breath.[12]

Yoga teachers including B. K. S. Iyengar have advised that pranayama should be part of an overall practice that includes the other limbs of Patanjali's Raja Yoga teachings, especially Yama, Niyama, and Asana.[13]

The Indian tradition of Hatha yoga makes use of various pranayama techniques. The 15th century Hatha Yoga Pradipika is a key text of this tradition and includes various forms of pranayama such as Kumbhaka breath retention and various body locks (Bandhas).[14] Other forms of pranayama breathing include the alternate nostril breathing of Nadi Shodhana, Ujjayi breath ("Victorious Breath"), Sitali (breathing through the rolled tongue),[15] Bhastrika ("Bellows Breath"), Kapalabhati ("Skull-shining Breath", a Shatkarma purification),[16] Surya Bhedana ("Sun-piercing Breath"),[17] and the soothing Bhramari (buzzing like a bee).[18]B. K. S. Iyengar cautions that pranayama should only be undertaken when one has a firmly established yoga practice and then only under the guidance of an experienced Guru.[13]

According to Theos Bernard, the ultimate aim of pranayama is the suspension of breathing (kevala kumbhaka), "causing the mind to swoon".[19] Paramahansa Yogananda writes, "The real meaning of Pranayama, according to Patanjali, the founder of Yoga philosophy, is the gradual cessation of breathing, the discontinuance of inhalation and exhalation".[20]

The yoga scholar Andrea Jain states that pranayama was "marginal to the most widely cited sources" before the 20th century, and that the breathing practices were "dramatically" unlike the modern ones. She writes that while pranayama in modern yoga as exercise consists of synchronising the breath with movements (between asanas), in texts like the Bhagavad Gita and the Yoga Sutras of Patanjali, pranayama meant "complete cessation of breathing", for which she cites Bronkhorst 2007.[21][22]

According to the Pali Buddhist Canon, the Buddha prior to his enlightenment practiced a meditative technique which involved pressing the palate with the tongue and forcibly attempting to restrain the breath. This is described as both extremely painful and not conducive to enlightenment.[23] In some Buddhist teachings or metaphors, breathing is said to stop with the fourth jhana, though this is a side-effect of the technique and does not come about as the result of purposeful effort.[24]

The Buddha did incorporate moderate modulation of the length of breath as part of the preliminary tetrad in the Anapanasati Sutta. Its use there is preparation for concentration. According to commentarial literature, this is appropriate for beginners.[25]

Later Indo-Tibetan developments in Buddhist pranayama which are similar to Hindu forms can be seen as early as the 11th century, in the Buddhist text titled the Amṛtasiddhi, which teaches three bandhas in connection with yogic breathing (kumbakha).[26]

Tibetan Buddhist breathing exercises such as the "nine breathings of purification" or the "Ninefold Expulsion of Stale Vital Energy" (rlung ro dgu shrugs), a form of alternate nostril breathing, commonly include visualizations.[27][28] In the Nyingma tradition of Dzogchen these practices are collected in the textual cycle known as "The Oral Transmission of Vairotsana" (Vai ro snyan brgyud).[29]

Yoga has positive effects on blood pressure, heart rate variability, and baroreflex sensitivity.[30] In a systematic review of yoga breathing exercises and blood pressure, a moderate but statistically significant beneficial effect was found.[31] A meta-analysis of "voluntary slow breathing", heart rate, and heart rate variability found that such breathing leads to an increase in the parasympathetic nervous control of the heart, and notes "By considering the importance of the parasympathetic nervous system for health-related issues, stimulating non-invasively the vagus nerve represents a valid target."[32]

Courtney Sullivan is a professional yoga instructor with extensive experience. Courtney currently owns and operates a yoga-inspired preschool program in North Carolina. She is certified in Kripalu Yoga, Yoga Trance Dance, and Yoga Booty Ballet, as well as being a professional youth dance instructor.

Emily Cronkleton is a certified yoga teacher and has studied yoga in the United States, India, and Thailand. Her passion for yoga has laid the foundation for a healthy and inspired life, while her teachers and practice have helped shape her life experience in many ways.

Crystal Hoshaw is a mother, writer, and longtime yoga practitioner, and currently the Editor for the Bezzy Breast Cancer and Migraine communities. Crystal shares mindful strategies for self-care through yoga classes and online courses at Embody Ayurveda. You can find her on Instagram.

According to a 2019 study, pranayama also improves sleep quality in people with obstructive sleep apnea. Additionally, the study found that practicing pranayama decreased snoring and daytime sleepiness, suggesting benefits for better quality rest.

The researchers also mentioned that pranayama helps remove carbon dioxide and raises oxygen concentration, which fuels brain cells. This may contribute to mindfulness by improving focus and concentration.

In a 2014 study, participants with mild hypertension received antihypertensive drugs for 6 weeks. Half the participants also received pranayama training for 6 weeks. By the end of the study, the latter group experienced a greater reduction in blood pressure.

One 2019 study determined that 6 weeks of practicing pranayama for 1 hour a day could have a significant effect on lung function. The practice improved multiple parameters of lung function, according to pulmonary test results.

Pranayama is an ancient breath technique that originates from yogic practices in India. It involves controlling your breath in different styles and lengths. It has more recently gained popularity in the western world because of the many health benefits that come from a pranayama practice.

In yogic beliefs, it is thought that you can control your inner force, also known as prana, through a pranayama practice. In yoga, prana also represents the physical forces of light, heat, magnetism, and energy. These meanings center on the ability that a pranayama practice has to develop breath control and improve mental well-being. A strong pranayama breath is also believed to help detoxify your body.

Cognitive function. Both slow and fast kinds of pranayama can help improve your cognitive functions. Studies show that fast pranayama in particular can help to improve auditory and sensory-motor skills.

Lung capacity. Practicing pranayama can help improve lung function. This includes helping you hold your breath longer and increasing strength in your respiratory muscles. Pranayama has the potential to help with all sorts of lung issues. It may aid recovery from pneumonia and strengthen lungs that suffer from asthma.

Anxiety. Pranayama can significantly lower anxiety levels and any negative feelings associated with it. Regular pranayama practice can help with anxiety. It can also improve areas of mental focus that are often affected by it such as awareness and attention. Just one session can help you to noticeably reduce anxiety.

Psychosomatic disorders. Psychosomatic disorders are diseases involving both the body and mind. Some psychosomatic diseases include migraine headaches, ulcers, and psoriasis. By joining the body and mind through the breath, pranayama may help manage these.

As a yogic practice that can potentially harmonize your mind and body, pranayama may offer many benefits to your overall well-being. You may find that it helps improve mental issues such as anxiety and stress, or that it alleviates the symptoms of certain physical conditions.

Pranayama is the fourth of the eight limbs of yoga, which are ethical and moral principles written by the yogic sage Pantanjali. Asana, which refers to physical postures, is the third of the eight limbs; however, each limb is equally important.

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