Ancient Magic for Modern Life: Benefits of Pranayama (Yogic Breathing Techniques)
Pranayama, yogic breathing, is a system of breathing techniques that is practiced on its own or alongside other aspects of yoga. The Sanskrit roots of this word “pranayama” are often translated as prana, “life force”, and yama, “to extend” (some Sanskrit scholars also translate pranayama as pran and ayama “to expand”). But pranayama is much more than just deep breathing.
The practice of pranayama brings our awareness to what we already have. And one thing that we all have is our breath.
Breath work, an integral part of yoga and meditation, offers a wide array of benefits for both the mind and the body. By practicing conscious breathing techniques, yoga students can reduce the negative effects of stress and alleviate symptoms of depression and anxiety. Practicing breath work (pranayama) regularly also promotes relaxation and improves overall physical and emotional well-being.
Deep breathing increases oxygen flow to the brain and muscles, enhancing mental clarity and focus. Moreover, breath work can help regulate the autonomic nervous system, leading to better control over physiological responses such as heart rate and blood pressure. Consistent practice of breath work has been linked to improved sleep quality, heightened self-awareness, and a greater sense of inner peace. Embracing breath work as a daily routine can significantly enhance one's overall health and vitality.
WHAT IS PRANAYAMA?
Pranayama, yogic breathing, is a system of breathing techniques that is practiced on its own or alongside other aspects of yoga. The Sanskrit roots of this word “pranayama” are often translated as prana, “life force”, and yama, “to extend” (some Sanskrit scholars also translate pranayama as pran and ayama “to expand”). But pranayama is much more than just deep breathing. The practice of pranayama brings our awareness to what we already have. And one thing that we all have is our breath.
In the Ashtanga system of yoga (ashtanga - “eight-limbed” or “on eight pillars” in Sanskrit), pranayama is the fourth limb. It’s preceded by yamas (social ethics or external disciplines), niyamas (personal or internal disciplines), yoga asana (practice of physical postures) and is followed by pratyahara (pre-meditative state of withdrawing your senses or turning your awareness inward towards your breath or internal energy, prana), dharana (one-pointed concentration, like the light of a candle or a mantra), dhyana (meditative absorption or de-concentration, sometimes translated as meditation on the Self/Divine/Universe) and samadhi (union with the Self/Divine/Universe or pure bliss).
Most of the traditional yogic breath practices are techniques that involve nose breathing, although a few include breathing through the mouth. According to the ancient yogic texts, such as The Bhagavad Gita and The Yoga Sutras of Patanjali, there are four parts to our breath cycle: inhalation (puraka), retention on the breath while full (antar kumbhaka), exhalation (rechaka), and the retention of the breath while empty (bahir kumbhaka). Different pranayama techniques will emphasize different parts of the breath or a different balance/length of the parts. However, according to the renowned yoga teachers B.K.S. Iyengar and his son, the founder of Viniyoga, a style of yoga that most modern Vinyasa yoga classes are based on, T.K.V. Desikachar, the most important part of pranayama is the exhalation. That is because yoga’s essential aim is to clear out avidya, the root cause of the obstacles that prevent us from recognizing things as they really are. The obstacles are ego, attachment, denial and fear (I promise, we’ll talk about them more soon!). So the exhalation clears out the impurities in our body, mind and spirit making more space for prana to enter. Thus coming into a union with the world around us.
Although generally it’s not a physically demanding or strenuous practice, we need to practice pranayama as safely as we practice asana or anything else. It’s best to do your breathing exercises on an empty stomach, in the morning and/or at night. Don’t practice pranayama if you’re feeling sick, congested or having allergic reaction that stops you from breathing freely. While regular pranayama practice helps improve symptoms of these conditions over time, we never want to force the breath as it can make us dizzy or lightheaded, cause physical pain in ribcage, neck and shoulders, low back or belly, and even feelings of fear and anxiety.
COMMON BENEFITS OF PRANAYAMA
One of the major benefits of pranayama, breath work that involves inhaling through the nose, is the production of nitric oxide. Nitric oxide delivers oxygen deep into the seven layers of our tissues (dhatus) - plasma, blood, muscle, fat, bones, nerves, and the reproductive organs, nurturing our bodies from inside out and extending our longevity and wellbeing.
Another important benefit of pranayama is the activation of our parasympathetic nervous system, or rest & digest state. This is why pranayama also helps us maintain healthy weight, boosts immunity, and elevates mood. Short, shallow breaths trigger stress hormones that lead to prolonged activation of the sympathetic nervous system. Unfortunately, too many people are constantly so busy that they even rush through breathing without noticing the long-term negative effects of it on their physical and emotional health.
There are numerous health benefits of a regular pranayama practice. It has been shown to relief stress, improve focus, mental clarity, better posture and strengthen the immune system. Ayurveda can also help you make your pranayama practice even more beneficial. Different practices offer dosha-specific balancing techniques, such as Sheetali for cooling hot Pitta, Nadi Shodhana for grounding distracted Vata, and Bhastrika for activating sedentary Kapha.
Do you practice breath work? Share what works! Is it new to you? What aspects of pranayama would you like to learn more about?
WANT TO LEARN MORE?
Many people are constantly so busy that they even rush through breathing. Short, shallow breaths trigger stress hormones that lead to prolonged activation of the sympathetic nervous system. One of the major benefits of pranayama, breath work that involves inhaling through the nose, is the activation of the parasympathetic nervous system, or rest & digest state. This is why pranayama also helps maintain healthy weight, promotes healthy sleep, boosts immunity, reduces negative effects of stress and elevates mood.
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