Pranayama, or yogic breathing, is the conscious regulation
of breath to influence the flow of prana (life force). When practiced
correctly, it stabilizes the mind, improves health, and prepares one for deeper
states of meditation. However, these practices must be learned carefully, as
improper techniques can be harmful without proper guidance.
While manual pranayama exercises are optional for those
already engaged in deep sadhana or meditation, they can be highly beneficial
for healing specific physical and mental conditions. The following techniques
are described for both practitioners and those who may naturally experience these breathing patterns during meditation but do not fully
understand their significance.
Precautions:
• Do not hold your breath if suffering from high blood
pressure.
• Inhalation, exhalation, and breath retention should always
remain gentle, slow, and comfortable.
• Excess strain can cause harm.
Stages of Pranayama Practice:
1. First Stage: One may experience perspiration or a warming
sensation due to increased sympathetic nervous system activity. Rubbing sweat back into the body helps stabilize nerves, muscles, and the entire system.
2. Second Stage: Trembling, quivering, twitching, or
sensations in the spine may occur. These are signs of stress release and the
body reorganizing itself for more coordinated functioning.
3. Third Stage: The mind becomes steady, and the breath automatically
slows or stops.
Dietary Note:
At the beginning of pranayama practice, adding milk and ghee
to the diet is recommended. One should avoid eating at least one hour before
practice. Food should be aligned with one's Ayurvedic constitution.
General Benefits:
Pranayama helps remove hiccups, cough, headaches (including
migraines), eye and ear discomfort, respiratory disorders, digestive imbalances
(indigestion, hyperacidity), mucus, excess fat, and obesity. It also balances
the three doshas described in Ayurvedic texts.
According to the Yoga-Shikha Upanishad, pranayama forms a
part of the fourfold path of yoga: mantra, hatha (including pranayama), laya,
and raja yoga. All stages refine the breath until it becomes naturally still.
As mantra sadhana deepens, hatha yoga and pranayama begin to
occur spontaneously. Pranayama unites the upward and downward vital breaths
through the yogic channels (nadis), causing them to merge into the sushumna,
the central spiritual channel within the spine. This leads to the natural
cessation of breath in deeper spiritual states such as laya yoga.
Ultimately, when the stillness of breath becomes
permanent—remaining calm even during activity—one enters raja yoga.
Although pranayama can be naturally achieved through meditation, manual
methods are still recommended when healing is needed, according to Ayurvedic
practitioners.
1. Suryabheda Pranayama (Solar Breathing)
Method:
a) Sit in Siddhasana or Siddha Yoni Asana. Place the right
thumb beside the right nostril, the index and middle fingers on the third eye,
and the ring finger on the left nostril.
b) Inhale slowly through the right nostril, allowing the
belly to expand comfortably.
c) Close the right nostril and exhale slowly through the
left. This completes one round.
d) Repeat for 10 rounds initially, increasing gradually.
Benefits:
This practice strengthens energy, stimulates left-brain
activity, increases sympathetic nervous system functioning, and balances the
hemispheres of the brain. It balances pitta and kapha doshas, removes dullness,
slows aging, and promotes longevity by influencing pituitary and endocrine
function.
2. Chandrabheda Pranayama (Lunar Breathing)
This is the reverse of Suryabheda—inhale through the left
nostril and exhale through the right. It cools the system and benefits pitta
types. Alternatively, Shitali pranayama may be practiced.
3. Bhastrika Kumbhaka (Bellows Breath)
This technique forcefully moves air in and out of the lungs
with equal intensity while keeping the body steady.
Method:
a) Sit in Lotus or Siddhasana. Place hands on the knees.
b) Inhale deeply.
c) Exhale forcefully through the nose without straining.
d) Immediately inhale forcefully.
e) Practice 10 cycles (one round), rest, then complete three
rounds.
Benefits:
It energizes the body, removes mucus, stimulates the lungs
and circulation, oxygenates the blood, massages internal organs, and
strengthens resistance to respiratory conditions like asthma, bronchitis, and
sinusitis. It also improves digestion, eases mental tension, and activates
kundalini energy.
4. Kapalbhati Kumbhaka (Frontal Brain Cleansing)
Kapalbhati invigorates the brain and activates subtle
centers of awareness.
Method:
a) Sit comfortably in Siddhasana or Siddha Yoni Asana.
b) Inhale, then perform 50 rapid exhalations, emphasizing
exhalation.
c) Inhale deeply and exhale through pursed lips.
d) Complete 3 rounds.
Precautions:
Avoid this practice if suffering from high/low blood
pressure, lung disorders, or eye/ear diseases. Reduce force if dizziness
occurs.
Benefits:
It expels toxins, clears sinuses, cools the eyes,
strengthens abdominal organs, improves digestion, rejuvenates nerves, and slows
the aging process.
5. Bhramari Kumbhaka (Humming Bee Breath)
Best practiced early morning or late at night, after asanas
and before meditation.
Method:
a) Sit in Siddhasana and relax with eyes closed.
b) Inhale deeply.
c) Close the ears with the fingers.
d) Exhale while making a soft humming sound.
e) Repeat 10–20 rounds.
Alternative:
Close ears with thumbs, eyes with index fingers, nostrils
with middle fingers, and mouth with ring and little fingers. Hold the breath
comfortably while remaining aware of inner vibrations.
Benefits:
It enhances intuition, calms the mind, relieves tension,
reduces anger and anxiety, and aids in insomnia.
Disclaimer
This article is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider for diagnosis or treatment.
Stay healthy, stay safe...
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