What is Pranayama?

Pranayama is one of the “Eight Limbs of Yoga”. Pranayama is a Sanskrit word that means “control of the breath.” Breath is a vital energy that animates life. The moment one loses one’s prana or breath, he ceases to exist. Pranayama emphasizes the essence of invigorating lives by educating on how to accumulate more and more of this vital energy called prana.

How pranayama works?

Breathing is a natural ongoing process. One inhales and exhales ... and the process goes on till one dies. But, the problem is that our breathing is too shallow. Herein, lies the significance of pranayama. Pranayama activates the process of wholesome breathing. It provides more oxygen that enables smooth functioning of the different cells of the body. Besides, pranayama teaches to augment the vital prana. This is done by deliberately modifying the breathing process through various subtle techniques. These subtle techniques are all about inhaling and exhaling in different ways – sometimes fast, sometimes slow, and sometimes stopping the inhaling-exhaling process completely.

How pranayama works on stress?

Life is all about dealing with the different situations. Some deal with them in a strained way by putting lots of unnecessary pressures on themselves, while a few others handle the same situations with aplomb and composure. So, it’s all mind over matter. But, it is very difficult to control the mind. That is why, despite knowing the fact that stress dents our psyche, most of us fail to get rid of it. That is where pranayama plays a vital role.

When the breath is controlled through pranayama, breathing becomes consistent and rhythmic. This process of consistent and rhythmic breathing gradually terminates the shuddering or quivering of the breath, which in turn prevents the mind from wavering and fluttering. Pranayama creates a serene synergy between our mind as well as the body, which enables one to be at peace with oneself. A peaceful mind radiates optimism and eggs one on to remain unperturbed, no matter what the situation is. Such a state of mind completely nullifies the stress factor and leads to a blissful feeling called true happiness.

Three key aspects of Pranayama

Puraka - Puraka is a Sanskrit word that connotes filling or completing. In pranayama, the process of inhaling is termed as Puraka.

Rechaka - Rechaka is a Sanskrit word that connotes expelling or releasing. In pranayama, the process of exhaling is termed as Rechaka.

Kumbhaka - Kumbhaka is a Sanskrit word that connotes closing or shutting. In pranayama, the process of neither inhaling nor exhaling i.e. holding the breath is called Kumbhaka.

Varieties of Pranayama

· Anuloma-Viloma Pranayama (Alternate Nostril Breathing)

· Ujjayi Pranayama (Loud Breathing)

· Suryabhedana Pranayama (Right Nostril Breathing)

· Bhastrika Pranayama (Bellow Breathing)

· Shitali Pranayama (Teeth Hissing Breathing)

· Sitakari Pranayama (Tongue Hissing Breathing)

· Bhramari Pranayama (Nasal Snoring Breathing)

· Moorchha Pranayama (Swooning Breathing)

· Plavini Pranayama (Floating Breathing)

Anuloma Viloma Pranayama - Anuloma Viloma Pranayama is a very a remarkable breathing exercise. In this pranayama, one inhales and exhales alternately by the two nostrils. It makes breathing better and balances the disturbed breathing pattern.

Instructions for Anuloma Viloma Pranayama – Sit in the position of Padmasana or Sidhasana. Inhale through the left nostril, keeping the right one closed with the thumb of the right hand. Hold the breath, close the left nostril with the ring finger and the little finger of the right hand, and exhale through the right nostril. Then inhale through the right nostril, keeping the left one closed with the ring finger and the little finger of the right hand. Hold the breath, close the right nostril with the thumb of the right hand, and exhale through the left nostril. This completes one round of the exercise. Repeat the activity 4-5 times. Never exhaust yourself while doing this exercise.

Ujjayi Pranayama - Ujjayi Pranayama creates heat in the body. In this pranayama, inhalation is done using both the nostrils, while exhalation is done using only the left nostril. It helps in curing phlegm, asthma, and tuberculosis. It also strengthens the nervous system, respiratory system, and the digestive system.

Instructions for Ujjayi Pranayama – Sit in the position of Padmasana or Sidhasana. Inhale fully through both the nostrils while constricting the lower part of the tongue and the glottis (Glottis is the space between the vocal cords, which produces the sound of your voice by movements in which this space is opened and closed). Inhalation should create a sobbing sound. Apply kumbhaka for as long as you can, without exhausting yourself. After that exhale through the left nostril, keeping the right nostril closed with the thumb of the right hand. Repeat the activity 3-5 times. Never exhaust yourself while doing this exercise.

Suryabhedana Pranayama – Suryabhedna Pranayama creates heat in the body and activates that part of the brain, which contains the vital life-force. It strengthens the liver and the immune system. It purifies the blood and cures gas problems, intestinal ailments, leucoderma and other skin diseases.

Instructions for Suryabhedana Pranayama – Sit in the position of Padmasana or Sidhasana. Inhale slowly and deeply through the right nostril, keeping the left nostril closed with the ring finger and the little finger of the right hand. Then close the right nostril with the thumb of the right hand. Press the chin against the notch between the collarbones. Apply kumbhaka and then exhale through the left nostril, keeping the right nostril closed. Repeat the activity 5-10 times. Never exhaust yourself while doing this exercise.

Bhastrika Pranayama – Bhastrika Pranayama is a combination of Kapalbhati and Surya Bhedna Pranayamas. It consists of fast nonstop series of bellowing breaths followed by the retention of breath. It enhances concentration, opens-up the nasal passages and perks-up the nervous system, respiratory system as well as the circulatory system. It also cures asthma, diabetes, sinus, and the diseases arising because of the wind, bile, or phlegm disorders.

Instructions for Bhastrika Pranayama – Sit in the position of Padmasana or Sidhasana. Start inhaling and exhaling quickly and vigorously. This will inflate and contract the chest continuously and create whooshing sounds like that of the bellows of a blacksmith. Do this 5-10 times. Then take a deep breath and hold the breath for as long as possible. Then exhale slowly and steadily. This completes one round of Bhastrika. Repeat the activity 3-4 times. Never exhaust yourself while doing this exercise.

Sitakari Pranayama – Sitakari Pranayama has a cooling and freshening effect on the mind and the body. That is why it’s more favorable to practice it in summers. It wipes off laxness, drowsiness, and satiates thirst and hunger.

Instructions for Sitakari Pranayama – Sit in the position of Padmasana or Sidhasana. Open the mouth a little and press the tongue against the roof or the top inside part of the mouth in such a way that the tip of the tongue touches the back of the canine teeth. Suck the air in through the mouth with a hissing sound. Retain the breath for as long as possible. Then exhale slowly through both the nostrils. Repeat the activity 5-10 times. Never exhaust yourself while doing this exercise.

Shitali Pranayama – Shitali Pranayama has a cooling and freshening effect on the mind and the body. That is why it’s more favorable to practice it in summers. It should not be practiced in winters. This pranyama purifies the blood, cures flatulence, constipation, indigestion, skin diseases, and pacifies the mind.

Instructions for Shitali Pranayama – Sit in the position of Padmasana or Sidhasana. Open the mouth a little, stick your tongue out and curl it up in the form of a conduit. Suck the air in through the mouth with a hissing sound. Retain the breath for as long as possible. Then exhale slowly through both the nostrils. Repeat the activity 5-10 times. Never exhaust yourself while doing this exercise.

Bhramari Pranayama – Bhramari Pranayama entails using both the nostrils in puraka. This pranayama helps in curing insomnia.

Instructions for Bhramari Pranayama – Sit in the position of Padmasana or Sidhasana. Start inhaling and exhaling quickly through the nostrils. This will create a snoring or buzzing sound. Continue the process till you sweat. Then breathe in slowly and deeply through the nostrils. Hold the breath for as long as possible. Then exhale slowly through both the nostrils. Never exhaust yourself while doing this exercise.

NOTE: Moorchha Pranayama & Plavini Pranayama are the complex varieties of pranayama. These are meant only for the experienced practitioners of Pranayama