Our sages have been saying that when we are born, our death or ‘expiry’ date is based on the total number of breaths we will take in our life-time! So, one of the easiest ways to live a long and healthy life is to simply focus on breathing slowly and properly.
My first exposure to proper breathing was when GuruMaa taught us Meditation over a decade ago.
Pranayama is the first step in helping us settle down for Dhyana. At the Gym, the trainer always focuses on breathing in and out based on the movement to improve your capability in exercising or lifting weights. More recently, I realized the extent of my shallow breathing when I began to learn Yoga Asanas again. My asanas were much better when I coordinated the breathing with the movements.
Lately in India, the Art of Living (Sri Sri Ravi Shankar’s) and Baba Ramdev have made Pranayama very popular amongst the masses. Many of my friends and relatives in India have said that Pranayama practice has helped them cure many of their illnesses. I was encouraged to get on this bandwagon too, and began focusing on Pranayama.
Before I continue, I request the reader to pause and sit still. Now, listen to your breathing. Are you breathing fast? Slowly? Quietly? Through your nose? Both the nostrils? Through your mouth? How many seconds to you take to Inhale? Hold? Exhale? Do you breathe deeply? Shallowly? Have you observed your family members’ breathing practices? Have you observed the breathing of an obese person? That of a baby?
I suggest that you become more conscious of your own breathing before you continue reading this article.
What is the meaning of Pranayama?
Pranayama is the science of breath-control. It consists of various breathing exercises to meet the needs of your body and keep it healthy. The word Pranayama is derived from: Prana which means the ‘life energy’, Yama which means ‘control’ and Ayama which means ‘expansion’. Thus, Pranayama simply means ‘breath control’
What are the benefits?
1. When we breathe properly, we increase the capacity of our lungs which will result in increased oxygen supply to our body. It also purifies our blood stream and rejuvenates the skin.
2. Pranayama reduces the toxins due to the appropriate supply of oxygen
3. It increases our digestion, metabolism and hence helps us in weight-control
4. It helps us develop concentration and focus
5. It helps us relax, and develop peace of mind
6. It helps us improve our temperament and self-control of our senses
7. Breathing from the nose prevents impurities entering the body
It is an essential step in enhancing your well-being, and very critical for the spiritual journey.
What are the simple techniques of Pranayama?
Before we understand the types, let us understand the four stages of yogic breathing.
1.Puraka – which is a single inhalation – which requires the use of muscular energy
2. Abhyanara Kumbhaka – is the pause after inhaling - it is a deliberate stoppage of flow of air and retention of the air in the lungs
3. Rechaka – is the stage of exhalation – which involves the relaxing the tensed muscles.
4. Bahya Kumbhaka – is the pause after exhalation before the next inhalation begins.
Happy Breathing:
Sit comfortably on the floor with a perfect posture, or lotus mudra if you can. Close the right nostril with the thumb of your right hand. Inhale slowly through the left nostril. Then, close the left nostril with the ring finger of your right hand, and open the right nostril. Exhale slowly through the right nostril. Repeat this 15 to 20 times daily. Concentrate and listen to your breathing.
Once you perfect this practice after a few days, start mentally counting to regulate the breathing. Applying the same posture and technique as described in the prior paragraph, count 1 through 8 while inhaling. Close both the nostrils counting 1 to 32. Exhale slowly counting 1 to 16. Practice this 5 to 7 times daily. This practice leads to nerve purification and helps you in meditation. It is also known as ‘nadir shodan kriya’.
The third practice involves just inhaling and exhaling in rhythm without holding the breath. You do not have to use your fingers to hold the nostrils. Breathe in and out using both the nostrils counting 1 to 4. Do this 125 times. After half the times, you can close your eyes and concentrate even more on your breathing.
You can vary the third practice by counting a mantra 4 times instead of the numbers. (Such as Ohm Namah Shivay)
Word of caution.
Always seek a teacher to help you with any yogic practice. Do not over-do any exercises, and have lots of patience while practicing.
References:
GuruMaa’s pravachans, Roxana Lucero, my Yoga teacher , several web-sites, several you-tube videos on this topic, DVD on pranayama by Baba Ramdev, Techniques of Meditation to enhance Mind-power by Ma Yoga Shakti, Yoga Syzygy by Ma Yoga Shakti., Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati?
