Exploring the ancient practice of breath control in yoga.
It's all too easy to take our breathing for granted. The Sanskrit term pranayama, roughly means control of the breath and forms an integral part of the yoga session.
It has long been taught that pranayama has the power to bring awareness to the body and elevate the mind and spirit. Contemporary science supports what ancient tradition has taught for centuries: Awareness of the breath can directly affect your health and quality of life.
What Is Pranayama?
Simply, pranayama means “breathwork,” however, translation from Sanskrit gives further detail ie; “prana” means “life force,” or the energy required to keep the body working. “Ayama” means “to extend, expand, or draw out,” or it could also be from “yama,” which means “control.”
Pranayama involves mastering the breath and consists of different breathwork techniques designed to control the respiratory processwhile recognizing the connection between breath, mind, and emotions.
Pranayama is an integral part of the yogic tradition, and can take a number of forms. But what are the benefits?
Different ways that you might practice Pranayama in your yoga sessions
Ujjayi breath, also known as victorious breath - improves mood and promotes lung and cardiovascular health.
This is the one where you close the back of the throat to breath out. Imagine blowing out a candle but through the nose. You end up creating the sounds of waves of the ocean.
Nadi Shodhana Pranayama or Alternate Nostril Breath - reduces stress and anxiety and infuses the body with oxygen.
Sitting in a comfortable position, use the thumb, ring and little finger to alternately close the nostrils and breathe through each one at a time. Hold the thumb to the side of the nose as you breath in through the opposite nostril. Close that nostril with the ring and little finger and slowly release the breath through the 'thumb' nostril. Alternate the breath in this way for 4-8 breaths.
Sama Vritti Pranayama or Box Breathing - improves lung capacity and encourages correcting breathing.
Sitting in a comfortable position, breath in for a count of 4. Hold the breath for a count of 4. Exhale for a count of 4 then hold the breath for a count of 4. Repeat until you feel the benefits of the calming properties of this breath.
Dirgha Pranayama or Three-Part Breath - very calming and grounding.
Lying on your back in a comfortable position, breath in to about a third of the capacity of your lungs. Hold the breath for 2 seconds and then continue your inhale to another third. Pause and then continue to inhale to completely fill the lungs.
Exhale in the same way - pausing for 2 seconds as you empty a third, then after another third and then finally all of the breath, Repeat for 5 to 10 breaths.
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