Pranayama

Take a moment to stop what you’re doing right now, and observe your breath. If it helps, place one hand over your chest and one hand over your abdomen to find a better connection. Without changing or manipulating your breath, just feel it. Is it shallow? Short? Long? Now slowly breathe in through your nose until there’s no more room in your lungs. Hold it momentarily, then slowly breathe out through your nose, and momentarily pause at the bottom of your exhale. Do you feel a difference?

You just demonstrated the three simple but very effective aspects involved in Pranayama.

What is Pranayama?

The word “Pranayama” is a Sanskrit word that’s translated to English as life force regulation or life force expansion. In yogic practice, breath is considered the carrier of life force, so you can think of Pranayama as breath control or breath regulation. There are three very simple parts involved in Pranayama:

Pooraka/Inhalation
Rechaka/Exhalation
Kumbhaka/Breath Retention

There are many Pranayama practices that involve different techniques, but ultimately they’re all variations of inhalation, exhalation, and breath retention. The intention is to ultimately bring balance and harmony to our bodies and minds.

Why Practice Pranayama?

Pranayama is a fundamental pillar of a well-rounded yoga practice. In our movement practice together, I use Pranayama techniques to help you connect to your body, find a sense of calm in your mind, and help you connect with a more profound understanding of self. This mind-body connection will help you deepen your physical practice tremendously.
If you’re not a yoga enthusiast, Pranayama practice on its own is still an excellent complement to any physical or spiritual practice. Studies have shown Breath Control practice improves performance in activities like surfing, swimming, and running, just the name a few. Pranayama builds strength in the intercostal muscles, lungs, and abdomen, making breathing and holding your breath easier. It also helps to regulate your nervous system, helping you reach a deeper state of relaxation and helping you more easily drop into meditation.

How does our breath affect our nervous system and our overall feeling of peace?

It’s not always obvious, but our breath is highly affected by moments of stress, exercise, and hyper concentration. Think back to the last time someone cut you off in traffic, you climbed a set of stairs, or you had a deadline at work. Were you a) breathing slowly and deeply? Or were you b) taking short and sharp breaths? The answer was probably b, and if you’re someone who experiences this type of breathing throughout your day(which most of us are), your body’s nervous system may have difficulty regulating itself.

When our nervous system is in a parasympathetic state(our rest and digest), our breath should be slow and deep to help accommodate digestion and recovery. When our nervous system is in a sympathetic state(our fight, flight, or freeze), our breath is shallow and sharp to help accommodate quick movement and a higher focus on the task at hand. We need both to survive, but what we’re seeing happening in modern capitalistic societies is we’re spending far more time in our sympathetic nervous system than we need to be or should be. The outcome is chronic stress, anxiety, and feeble digestion, among other things.

Pranayama is also a very spiritual practice and is used to remove blocks in pranic passages and chakras; and helps lead to Dhyana, the seventh limb of yoga. Dhyana is loosely translated as “Contemplation” and is when we become completely absorbed in meditation. This state of Dhyana is where our conscious meets our unconscious self. Suppose you’ve tried meditation in the past and have struggled to become fully immersed in your practice. In that case, breathwork is a beautiful tool to help bridge the gap between varying concentration and uninterrupted concentration.

Luckily there are many ways to help regulate our nervous system, and one of those methods is simple and accessible. You guessed it; breath control, aka Pranayama.

Pranayama not only balances but also strengthens the nervous system, improving circulation and digestion, reducing anxiety and depression, managing pain, energizing the body, calming the mind, and more.

My top 5 Pranayama practices:

1. Dirga Pranayama or Three Part Breath

Dirga Pranayama otherwise known as a “Three-Part Breath” is a perfect practice to start with if you’re new to Pranayama.

Benefits:

Calms the body and mind
Regulates the nervous system
Improves concentration
Reduces anxiety and stress

How to practice Dirga Pranayama:

Find a comfortable seated position or lay down flat on your back. It’s best not to use a pillow under your head so that your airways are completely clear, but if you’re unable to get settled without a pillow, then it’s much more important that you feel comfortable and supported.
You can choose to soften or fix your gaze on something steady or close your eyes shut. This will depend on which of these methods feels suitable for you. I want to emphasize that this is your own practice, so make sure you listen to your body’s feedback. Your number one priority should be your comfort and feeling of safety.
Start by noticing your breath and how it feels in your body. Take five slow, deep breaths in and out of your nose. Feel your body moving in synchronicity with your breath. Try minimizing forcing too much air into your lungs and prioritizing breathing.
Now place one hand over your chest and one hand over your abdomen. Keep breathing slow, deep breaths now, shifting the focus to the movement of your belly.
Part 1: Inhale softly into your belly for a count of 5, pausing momentarily at the end of your breath. Exhale out of your stomach for a count of 5, drawing your navel towards your spine, pausing momentarily when your lungs feel empty.
Part 2: Keep breathing the same; only now focus on adding an expansion and deflation to your ribcage and abdomen simultaneously.
Part 3: The final add-on to this Pranayama will be to invite one last sip of air into your chest at the end of each inhale. Similarly, inviting one last squeeze of air out of your chest at the end of your exhale.
Continue repeating this breath for about 5 minutes or however long feels comfortable for you. If you’re new to this practice, remind yourself that it’s normal to feel a little uncomfortable at first. Remember to take it slow, take breaks if needed, and be curious about what thought patterns or physical reactions come up.

2. Sheetali Pranayama or Cooling Breath

Sheetali Pranayama, or Cooling breath, is, as the name suggests, very cooling for the body, making it a perfect practice for the summer months or anytime you feel overheated. This Pranayama can also be highly effective in pacifying Pitta imbalances, so if you’re an Ayurveda lover like me, and possess a constitution of Pitta (also like me), then this exercise is your best friend.

Benefits:

Regulates body temperature and prevents overheating
Reduces inflammation throughout the body
Balances access Pitta
Enhances immunity
Prepares your mind and body for meditation

How to Practice Sheetali Pranayama:

Make your way to a comfortable seated position, ensuring you can find and sustain an erect spine.
Start by grounding down through your sit bones, finding a long inhale. As you inhale, grow a little bit taller up your spine, and as you exhale, soften your shoulder down the length of your spine. Dedicate 5-10 breaths to shift your attention from anything that may be on your mind to the rhythm and sensation of your breath.
You can now choose to close your eyes or fix your gaze on something still. Whichever makes you feel more at ease.
Next, open your mouth and curl your tongue so that the outer edges of your tongue touch. This shape you make with your tongue will act as a straw to sip air from on each inhale. If you’re unable to curl your tongue, instead gently place your tongue in between your teeth. With this method, your tongue will fall slightly from your top teeth when inhaling.
Once you’ve chosen your tongue placement, inhale through your mouth for a count of 5. At the end of your inhale, draw your tongue in and hold your breath for however long feels comfortable.
When ready, exhale from your nose for a count of 5.
At the end of your exhale, hold your breath for however long feels comfortable.
Repeat this 10 or more times, gradually increasing the number of rounds as you become more comfortable with the exercise.
Once you’ve completed Sheetali Pranayama, allow yourself to sit in stillness for 2 minutes or more. Your mind will feel less agitated than before this practice, so now is a terrific opportunity to shift straight into your meditation practice.

3. Kapalabhati Pranayama or Skull-Shining Breath

Kapalabhati Pranayama or Shining Skull involves hyperventilation that oxygenates the body. The breath is cleansing and energizing, making it an ideal practice for mornings or when you need a pick-me-up during your day. There’s quite a bit of abdominal exercise during this Pranayama that helps massage internal organs, so I especially like to use this breath when I’m having difficulty digesting food. For example, when my diet varies due to a vacation, fluctuation in my schedule, or feeling stressed, I use this Pranayama to help keep things regular and moving. Due to the extensive movement in the abdomen, this breathwork is best to practice on an empty stomach.

Benefits:

Massages the intestines and improves digestion
Cleanses the nasal passages
Strengthens abdominal and intercostal muscles
Energizes mind and body

How to Practice Kapalabhati Pranayama:

Start by finding a comfortable seat, ensuring you can find and sustain an erect spine. Take a moment to wiggle around, getting any movement out of your system, then place your hands on your lap.
Now start to deepen your breath, observing it flowing in and out of your nose.
Find 10 breaths like this, inhaling for a count of 5, and exhaling for a count of 5.
At the end of your final inhale, pause for a beat, then sharply exhale from your nose 20 times, contracting your navel towards your spine with each exhale and passively inhaling in between. If you focus on your exhales, your inhales should come naturally. (If it helps, place one hand over your belly and one hand over your heart to feel this movement in your body).
At the end of your fifth sharp exhale, pause for as long as it feels comfortable.
Invite one deep breath back into your lungs, and repeat the cycle of forced exhales 5-10 times. If you feel dizzy or uncomfortable, stop the practice and return to a slow and deep breath.
The Pranayama can be challenging and takes practice, so try and be patient and gentle with yourself and give yourself time to get the hang of it.

4. Nadi Shodhana or Alternate Nostril Breathing

Nadi Shodhana or Alternate Nostril Breathing involves alternating breathing through each nostril, one by one. This breathing technique is excellent for clearing out congestion in the nasal cavity and bringing balance to the mind and body. You can also develop and strengthen your breath retention through this practice, making it ideal for surfers, swimmers, or anyone who performs exercises that involve holding their breath for long periods. I also find this practice very involved which keeps my sometimes overactive mind occupied, and is my favorite Pranayama to perform before meditation.

Benefits:

Reduces anxiety and stress
Balances the right and left sides of the body
Improves mental clarity and alertness
Calms and balances the nervous system
Clears the nostrils and the respiratory system

How to practice Nadi Shodhana Pranayama:

Find a comfortable seat, ensuring you can find and keep length in the spine.
Begin by shifting your attention to the breath entering and exiting your nostrils.
Invite a fuller breath into your chest and belly, slowing down the length of your breath, and aiming to match your inhales with your exhales. Practice this slow, methodical breathing for several rounds.
When you feel ready, find Vishnu Mudra by folding your right index finger and middle finger into your palm, leaving your thumb, ring finger, and pinky finger extended.
Lift your hand by your face and use your thumb to press against your right nostril, forcing air to flow from your left nostril. Find a gentle inhale through your left nostril for a count of 5. At the top of your inhale, press your ring and pinky fingers to your left nostril, impeding airflow, and pause here for a count of 3.
Now releasing your thumb from the right nostril, exhale for a count of 5. At the end of your exhale, return your thumb to your nose and pause for a count of 3.
Once again, release your thumb, this time inhaling through your right nostril for a count of 5.
Return your thumb to your nose and pause for a count of 3.
Finally, remove your ring and pinky fingers from your left nostril and exhale for a count of 5.
Repeat this pattern, breathing from one nostril to the other for approximately 10 minutes or for however long you’d like.
You may also feel inclined to increase the length of your breath retentions. This will depend on your comfort level, so feel free to test it out and find the best rhythm. The more you practice this technique, the longer you’ll be able to hold your breath, so get practicing!

5. Bhramari pranayama, or Humming Bee Breath

Humming Bee Breath is aptly named for the buzzing sound that occurs while practicing this Pranayama. The buzzing sound sends a beautiful vibration through your body with each exhale, making it highly soothing and grounding. Practice Humming Bee Breath in the morning or any time of day when you’re searching for relief from anxiety, stress, or frustration.

Benefits:

Relieves stress, anxiety, and tension
Helps with insomnia
Reduces high blood pressure
Boosts immunity
Stimulates the vagus nerve, triggering a calming response
Regulates the nervous system

How to practice:

Take a seat in a comfortable position that allows you to find and sustain an erect spine. Begin by finding a few deep breaths in and out of your nose, starting to slow down the rhythm of your breath.
Next, close your eyes so long as closing them doesn’t induce a feeling of anxiety. If so, fix your gaze on something still instead.
Lift your elbows to approximately shoulder level, and place your thumbs in your ears to block out any outside noise.
Spread your fingers wide and place them over your face landing your index fingers above your eyes and your pinky fingers under your mouth. Feel free to play around with the positioning of your fingers against your face, ensuring that you’re not placing too much pressure on your nose.
If this feels too uncomfortable for you, then instead cover your ears with your hands.
Now, find a slow breath in through your nose. Exhale from your nose, keep your lips together, and make a humming noise that sounds like “Mmmm.”
Inhale as you usually would but again through your nose, and continue making a buzzing sound with each exhale.
Continue this repetition for as long as you’d like. The longer you continue, the stronger the calming effects will be.