Developing a Breathing (Pranayama) Practice:

Pranayama is an ancient breathing technique that involves controlling your breath in different styles and lengths. It has more recently gained popularity in the western world because of the many health benefits that come from a pranayama practice.

Through developing a breathing practice, we can gain control over the nervous system and over the mind. This involves controlling inhalation, retention and exhalation of the breath. As we watch our breath, it tends to slow down, lengthen and smooth out. As the breath calms, so does the mind.

There are 72,000 energy channels (nadis) – Nadi means “flow,” “motion,” or “vibration.” The nadis are our energetic irrigation system. When this system flows freely, we are vital and healthy; when it becomes weak or congested, we struggle with poor mental and physical health. The practice of yoga strengthens the flow of prana in our bodies, invigorating the current so that it carries away obstructions that block the free flow of energy.

For a breathing practice we focus on 3 nadis:

• Ida – moon (left nostril) – cooling – feminine energy
• Pingala – sun (right nostril) – heating – masculine
• Sushumna – central – balanced. Runs from the base of the spine to the crown of the head, passing through each of the seven chakras.

Basic Breath Awareness

• Begin by noticing where you already are with your breath. Do you know when and why your breath is shallow, or what makes it speed up? This is really valuable information in creating stress resilience. 

TRY IT… anytime, anywhere. Breathing through your nose, observe the inhalation and exhalation. Which happens faster? Which is longer? Don’t manipulate it. Just watch. Continue for 2–3 minutes.

Below are 4 classic breathing practices you can try:

1. 3-part breath:

• Promotes proper diaphragmatic breathing
• Relaxes the mind & body
• Oxygenates the blood
• Purges the lungs of residual carbon dioxide

TRY IT… Find a comfortable sitting position of lay on your back. Focus on the lower belly, the ribs and the chest.

• On the inhale, fill the belly up with air. When the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart. 
• On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and them from the belly, drawing the navel back towards the spine. 
• Repeat this deep breathing into the belly and rib cage for about five breaths. 
• On the next inhale, fill the belly and rib cage up with air, then draw in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart to expand and rise. 
• On the exhale, let the breath go first from the upper chest, allowing the heart center sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine. 
• Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing. 
• Keep breathing and visualize a long oval shape to your breath that starts at the upper chest, rolls through the rib cage and flows down to the belly button.

2. Nadi Shodhana / Alternate-nostril breathing. (“channel cleansing” or “sweet breath”). The most powerful method of balancing Ida and Pingala because the Ida is directly connected to the left nostril, and the Pingala to the right. 

• Calms the mind and promotes clear thinking
• Soothes anxiety & stress
• Balances left & right brain hemispheres

One pilot study found that within 7 days of practicing this technique, overactive nervous systems were essentially rebalanced. And a study of 90 people with high blood pressure found Nadi Shodhana lowered blood pressure and improved mental focus.

TRY IT…  Find a comfortable seated position. Close your right hand in a gentle fist in front of your nose, then extend your thumb and ring finger. Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring finger. Open your right nostril and exhale slowly through it. Inhale through the right nostril then close it. Open your left nostril and exhale slowly through it. That completes one cycle. Repeat 3–5 times.

3. Ujjayi – Victorious or Ocean breath – helps with insomnia, build heat in the body and can further enhance the relaxation response of slow breathing. Sometimes called Darth Vader breath. Inhalation & Exhalation are both done through the nose. Exhale say “ha”. Eventually want equal inhales and exhales.

• Calms the mind as the breath becomes the focal point
• Stimulates circulation & metabolism
• Increase prana
• The lungs absorb oxygen more completely.

TRY IT…  Inhale through your nose, then pinch off the back of your throat on the exhale as if you are fogging a mirror. Try this a few times.

4. Kapalabhati – breath of fire 

This rapid breathing technique is energizing and activates the sympathetic nervous system. In a study using EEG electrodes to measure brain activity, researchers found that Kapalabhati 

increased the speed of decision-making in a test requiring focus. 

TRY IT… to jump-start your asana practice when you feel lethargic or for brainpower when you’re foggy. To start, take a full, deep inhalation and exhale slowly. Inhale again and begin exhaling by quickly pulling in the lower abs to force air out in short spurts. Your inhalation will be passive between each active, quick exhalation. Continue for 25–30 exhalations.

Other breathing practices not covered here, include the following:

5. Sheetali –curl tongue like a pipe – good for cooling the body
6. Sheetkari –inhale with teeth together – good for cooling & anxiety
7. Bhastrika – bellows – helps with coughs and calms the mind
8. Bhramari – humming – helps with mental focus