"As the breeze disperses the clouds that cover the sun, pranayama wafts away the clouds that hide the light of intelligence." - B. K. S. Iyengar
The Patanjali’s Yoga sutra 2.49 gives us a definition of Pranayama (the yoga breathing exercises) as:
तस्मिन् सति श्वासप्रश्वासयोर्गतिविच्छेदः प्राणायामः॥४९॥ tasmin sati shvasa prashvsayoh gati vichchedah pranayama
– Patanjali Yoga sutras (2:49)
tasmin = upon that
sati = being accomplished
shvasa = inhalation
prashvsayoh = exhalation
gati = of the uncontrolled movements
vichchedah = slowing, softening
pranayama = extension and expansion of prana, regulation of breath
"That (firm posture) being acquired, the movements of inhalation and exhalation should be controlled. This is pranayama." Source: “Inside the yoga sutras” by reverend Jaganath Carrera
Pranayama consists in breathing exercises that clear the emotional and physiological obstacles in our body so that the prana can flow freely. It's also a precise science that provides methods to understand the essence of prana and how it affects us. The practice of breathing exercises translated as “breathing extension” connects to our energic spheres, creating balance in practitioners both physically and mentally, holding the potential of healing and generating well-being. There are those who advocate that one hour of pranayama is worth ten hours of asanas practice.
The word “pranayama” is often interpreted in two different ways:
prana + ayama = expansion or freedom of the breath
pranaprana + yama = restraint or control of the breath/prana
In the first interpretation of “pranayama” the sanscrit words – prana meaning energy, force, vital, vitality and breathing; and ayama the expansion, extension, intensity, dimension, propagation; pranayama is the action of expanding and intensifying the energy flow and inner vitality of the body.
Prana = Energy, vital force
Ayama = Expansion, extension, intensity
Yama = Control, restraint
In the second interpretation, being pranayama formed with the words prana + yama the control, contention, retention, mastery, pause, and hold; pranayama is translated as the restraint or control of the vital force throughout the breathing techniques. I would like to highlight this restraint or mastery doesn’t intend to limit breathing but instead obtain an expansion in order to attain and obtain a higher conscience.
"Prana is the life-force which permeates both the individual as well as the universe at all levels. It is at once physical, sexual, mental, intellectual, spiritual, and cosmic. Prana, the breath, and the mind are inextricably linked to each other. " - B. K. S. Iyengar
When we practice pranayama we guide the breath beyond its normal limit: speeding it up, slowing it down, and retaining it in order to experience a wide range of respiration on both the deep and subtle levels.
THE 3 BREATHING STAGES:
Inhalation or inspiration | Puraka (filling up) |
Exhalation or expiration | Rechaka (emptying the lungs) |
Retention or holding the breath A state where there is no inhalation or exhalation | Kumbhaka (that holds two states: antara kumbhaka and bãhya kumbhaka) |
THE TWO STAGES OF KUMBHAKA:
Antara kumbhaka | Where the breath is held after a full inhalation (the lungs being completely filled with air) |
Bãhya kumbhaka | When the breath is held after full exhalation (the lungs being emptied of all noxious air) |
Kumbhaka | Held or restraint of breath – a state without inhalation and exhalation |
Puraka | Filling up |
Rechaka | Emptying the lungs |
Antara | Inner |
Bãhya | Outer |
In the work of pranayama, the back is the blackboard, the air comes to write, and the mind holds the chalk. - B. K. S. Iyengar
When we breathe we use 3 main mechanisms:
Abdominal or diaphragmatic;
Thoracic or chest;
Clavicular or shoulder breathing.
In abdominal or diaphragmatic breathing, the action of the diaphragm increases, and the size of the thoracic cavity decreases.
On the other hand, thoracic or chest breathing is attained through the expansion and contraction of the ribcage.
The clavicular or shoulder breath is the normal breathing of an average person and is a combination of thoracic and clavicular breathing.
The combination of all three is known as full yogic breathing.
PRANAYAMA BENEFITS:
As I said before, learning, controlling, and attaining a conscience of how and the way we breathe, held the power to heal and generate well-being in our body, mind, and spirit.
With regular practice of pranayama, you will promote several benefits to your life.
Increases life span
The way we breathe plays an essential role in order to achieve good performance of the body and mind. When we learn to control and regulate the way we breathe, an improvement in general health occurs, due to the fact that the breathing techniques reduce the noxious effects of the toxins in our body and also help to relieve stress and anxiety. But please bare in mind that you will only attain and feel these benefits if you practice pranayama on a regular basis.
Relieves stress
The daily frantic, the accumulation of problems, the lack of time and so many others challenges in our daily lives, enlarge fatigue, increase stress and anxiety, creating huge problems for our physical and mental health.
If we look through a scientific point of view, the only responsible for the way we react and respond to all daily life crises is the Autonomic nervous system (ANS) – a control system that acts largely unconsciously and regulates bodily functions such as the heart rate, digestion, respiratory rate, pupillary response, urination, and sexual arousal.
The autonomic nervous system (ANS) has two branches: the sympathetic nervous system and the parasympathetic nervous system, and there are some books that also include a third branch – the enteric nervous system.
The sympathetic nervous system
This system is known as the “fight or flight response” having as a primary function the stimulation of the body, functioning as a physiological response. The main location of sympathetic nerve fibers resides mainly in the abdominal area, reaching out through the two locations of the spinal column – lumbar and thoracic vertebrae.
The parasympathetic nervous system
Known as the “rest and digest” response or “feed and breed” system, stimulates everything related to relaxing. This system is responsible for sexual arousal, urination, and digestion, among others, and is the part we try to access during yoga practice. The main location of parasympathetic nerve fibers resides in two locations – the cranial and the sacral spinal cord. The most important element of this system is the Vagus nerve due to fact that if we stimulate this nerve we will counteract the sympathetic nervous system. This nerve reduces our heart rate and blood pressure and once stimulated releases anti-stress hormones. This nerve is part of the ANS and we can only indirectly stimulate this nerve.
In many cases, both of these systems have “opposite” actions where one system activates a physiological response and the other inhibits it. Unfortunately nowadays, with our style of life, we live filled with stress and pressuring activities/situations, instead of using and stimulating the parasympathetic nervous system, we are constantly overstimulating the sympathetic nervous system. So this is why the regular and consistent practice of the breathing technique – pranayama, is so handy and important, hence the fact that they increase the parasympathetic activity that allows us to relax, restructuring the ANS and balancing the two nervous systems, in conclusion, a more relaxed, calm, happy and healthy person.
Relieves Depression
As I previously said, the pranayama exercises reduce stress, anxiety, and fatigue, cleaning all the internal systems, and therefore, obtaining a healthier mind and body, relieving mild depression.
A stable and controlled mind
Pranayama teaches us how to master and discipline the mind, preparing it for meditation along with a conscience of breathing, being, therefore, an important tool for meditation. The regular practice of yoga and pranayama will help you to improve your concentration, and recent and remote memory, besides strengthening your willpower. All of this is because pranayama increases the oxygen supply to the body, which includes the brain. It relieves distress, calming the mind to function optimally. The deep breaths will ensure that every cell in the brain has enough oxygen. You will feel the effects of pranayama immediately, as you feel a deep sense of peace and rejuvenation in your mind immediately after doing it.
Improves digestion
Specific pranayamas change the pressure in the thorax and abdomen, as well as the normal actions of the respiratory pump where a reduction in abdominal and thoracic pressure causes inhalation and an increase in pressure causes exhalation. This movement up and down, massages the internal organs located in the abdomen, as they move in a gentle and soft way and slide into each other. To avoid pressing and squeezing the abdomen it is important to sit in an upright position with a straight spine and neck. This will allow you to access the upper and lower parts of the diaphragm during the breath-control exercises.
Improves the lymphatic system
The immune and lymphatic systems are very closely related to the organ systems. They both share several organs and physiological functions. The immune system is our body’s defense against infection. The immune system works to keep these harmful agents out of the body.
The lymphatic system is a network of lymphatic vessels, responsible for the flow of lymph fluid (the container of white cells in the blood that flow in our body and that can pick up unhealthy bacteria where it’s destroyed by lymphocytes). The main function of this system is to retrieve proteins and nutrients that have escaped from cells. And return it to the bloodstream. If the lymphatic system is not working in a proper way, these toxins and wastes are going to accumulate In our body, bringing a sensation of swelling, bloating, and heavy body, preventing the effective functioning of the immune system.
Thus, as with the asanas (yoga postures), inversions, and twists, the pranayama will promote movements in the internal organs, acting as a pump to the lymphatic system, draining and cleaning it of toxins and consequently preventing the disruption of the flow.
Supports Cardiovascular Health
Because pranayama is useful for dealing with the effects of stress, such as by normalizing blood pressure levels/reducing hypertension, studies have shown that slow pranayama practice is beneficial for cardiovascular functions. Both fast and slow pranayama practices have been found to produce different physiological responses; slow, deep breathing seems to be most beneficial for heart health and improving perceived stress. One study carried out by the Departments of Physiology and Advanced Centre for Yoga Therapy Education and Research found that when participants underwent slow pranayama training for 30 min, three times a week for the duration of 12 weeks they experienced significant improvements in perceived stress, heart rate, respiratory rate, systolic blood pressure, and diastolic blood pressure.
Cleans the lungs
Due to the fact pranayama empties completely the lower part of the lungs, purification and cleansing of this organ occur.
Beautiful skin
When we practice breath-control exercises, breathing becomes more efficient. This will give the body and extra pump of oxygen, aiding in removing toxins and consequently giving us the benefit of more beautiful, healthier, and shining skin.
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