We are aware of vital importance of breath, without which we cannot survive, but a few of us are willing to face a fact that most of us know, that our breathing is usually inadequate for the body’s needs, that we breath shallowly and lazily, so that the blood is seldom, if ever, sufficiently oxygenated.
The implications of this inadequate breathing style are more far-reaching than is generally supposed. Many of the vague symptoms of poor health have their root cause in the fact that when blood is insufficiently oxygenated, circulation is slow, and not only are various internal organs and glands and nerves insufficiently nourished, but also the excretory system itself does not function efficiently and the bodily waste products are not removed.
Lack of oxygen is a prime cause of tiredness, brain fatigue and headaches, but in actuality the effects are deeper and more far-reaching. Oxygen is considered the vital fuel of the body and one cannot run the body at full strength on insufficient fuel.
The question arises why do we breathe so badly? There are four main reasons of this inadequate breathing.
• First, purely from habit, which has engendered a kind of passive laziness of which we are unaware.
• Second, the cramped position we assume during our working.
• Third, our bodies tend to be so stiff that many have actual difficulty in expanding the thoracic cage, so that the position of the lungs, bounded by the ribs, is seldom swelled to its full capacity.
• Fourth, we restrict our breathing by tight and heavy clothes. All this creates the condition that we breathe in an estimated one-fifth of our normal oxygen requirement and use approximately one-third of our lung capacity.
There are three distinct types of breathing being generaled and conducted in three distinct parts of the body, which are as follows:
Thoracic breathing: It involves the raising of the ribs by the dilation of thoracic cage, and takes a considerable amount of effort. It is seldom practised unless deep breathing exercises are undertaken.
Clavicular breathing: It is the process of breathing in which the breath is introduced into the top of lungs by raising of the shoulder girdle. It is shallow and insufficient, because it leaves the rest of the lung static.
Abdominal breathing: In this process the base of lungs is filled with air, aided by lowering of the diaphragm. It is also known as diaphragmatic breathing. Although it does not represent the whole of the total and correct breathing procedure, it is the most efficient of the three methods, though still inadequate.
In yoga, great stress is laid upon correct and total breathing, and upon breath control. This is called Pranayama, made up two Sanskrit words — Prana and Ayama. ‘Prana’ means breath, respiration, life, vitality, energy or strength. It also denotes certain vital breath flow of ‘Prana Vayus’. ‘Ayama’ means to stretch, control, extension, expansion, regulation or restraint. Thus the wordly meaning of Pranayama is the prolongation of breath and its restraint.
Prana is the vital or etheric force, which is spread all over, and can be perceived in all living and non-living things. According to Upanishads, prana is the principal force of life and consciousness. It is equated with the Self (Atma). It is the breath of life of all individuals in the universe, and when they die their individual breath dissolves into the cosmic breath. Prana is often termed as air we breath but in fact it is not only air; Prana is more subtle than air and it can be defined as the energy essence that prevails within everything in the universe.
In the ancient texts Prana is divided into five types of vital energy, i.e. Prana vayus. They are Prana, Apana, Samana, Udana and Vyana. They are specific aspects of one vital cosmic force, the primaeval principle of existence of all beings.
Thus the Pranayama is the sequence of techniques that stimulate and increase the vital energy, ultimately bringing about perfect control over the flow of Prana within the body, by moving the respiratory organs intentionally, intensively and rhythmically.
Pranayama consists of the following four stages:
1. Puraka: Long, slow controlled and sustained subtle flow of inhalation.
2. Kumbhaka: Controlled suspension and retention of breath inside after inhalation.
3. Rechaka: Long, slow and controlled exhalation.
4. Shunyaka: Suspension of breath after exhalation.
In the first stage of Puraka the whole system is being stimulated. In the second stage of Kumbhaka vital energy is being distributed throughout the body. In the third stage of Rechaka vitiated air, full of carbon dioxide and other toxins, is thrown out. In the stage of Shunyaka the whole system revitalizes itself by taking a little rest and going ahead to the next cycle. The movement of the respiratory organs includes horizontal expansion, vertical ascension and circumferential extension of the lungs and rib cage. (For the detailed processes and step-by-step techniques of Pranayama the readers are requested to consult the B.K.S. Iyengar’s Light on Pranayama, the most authentic, elaborative and well explanatory monograph on the subject.)
Thus the purpose of Pranayama is two-fold — entire harmony and complete mental control. Pranayama is performed to bring under control the fickle mind. It is said that the control of prana leads to that of the mind and causes equality of vision overall. It generates happiness and deters the sensual objects from arising in the mind. It also regulates the thoughts, desires and actions, gives poise and tremendous will power needed for self-mastery and self-healing power.
Many types of Pranayama exercises have been devised and evolved to meet the physical, mental, intellectual, spiritual and therapeutic requirements of the practitioners under much fluctuating conditions. Techniques of a few important Pranayama exercises are given here:
• Nadi shodhan pranayama
• Sheetali pranayama
• Sheetkari pranayama
• Bhramari pranayama
• Bhastrika pranayama
• Ujjayai pranayama
• Surya bhedi pranayama
• Anulom-vilom pranayama
Ujjayai
• Sit in Padmasana or Sukhasana.
• Perform the Khechari mudra.
• Contract the glottis in the throat and take a deep inhalation, feeling as if you are breathing through the throat only.
• Adopt the posture of Jalandhar bandh while holding the breath.
• Close the eyes and exhale completely.
• Take a slow, deep and steady breath through both the nostrils, with feeling of incoming air on the roof of palate.
• Hold the breath for a second or two, and observe Mool bandh (state of antar kumbhaka).
• Now exhale slowly and steadily, with the feeling of the outgoing air on the roof of the palate.
• Have a gap of few seconds before the next inhalation (state of bahya kumbhaka). This completes one cycle of Ujjayai prananyama.
• Repeat the process several times, keeping the eyes closed throughout.
Suryabhedi
• Assume a comfortable sitting posture like Padmasana or Siddhasana.
• Keep the spine and head erect and rigid, and place the hands on the knees.
• Close the eyes and relax the body.
• Fold the right hand from the elbow and place the right thumb on the right side of the nose, the ring and little fingers on the left side of the nose, middle and index fingers on the forehead.
• Close the left nostril with ring finger and inhale deeply through right nostril.
• Now close both the nostrils and observe Jalandhar and Mool bandh.
• Hold on to this position for the maximum possible duration.
• Now release the bandhs and exhale through left nostril, while keeping the right nostril closed.
• Repeat the process many times.
Nadi Shodhan
• Sit in meditative posture.
• Keep the spine erect and rigid and observe Jalandhar bandh.
• Stretch the arms and place them on the knees.
• Perform Gyan mudra by left hand.
• Fold the right hand from the elbow and place the right thumb on the right side and ring and little fingers on the left side of the nose, whereas middle and index fingers on the forehead.
• Block the left nostril by ring and little fingers and inhale slowly and deeply through right nostril.
• After full inhalation block the right nostril and exhale slowly and steadily through left nostril, emptying the lungs completely.
• After complete exhalation, now start inhaling through left nostril slowly and deeply, while keeping the right nostril closed.
• After complete inhalation block this nostril and start exhaling through the right nostril.
• Repeat the practice 10-15 times at a stretch.
• Always keep the thumb and finger position same and use them for closing and opening the nasal apertures.
Bhastrika
This pranayama is completed in two stages:
Stage-I
• Sit in Sukhasana or Padamasana position.
• Hold the head and back erect with eyes closed.
• Keep the left hand on the left knee and the index and middle fingers of right hand on forehead, while placing the little and ring fingers on one side and thumb on the other side of the nose.
• Close the right nostril and take fast, vigorous breath and exhale likewise fast and forcefully 15-20 times through left nostril, by expanding and contracting the abdomen.
• Take a deep inhalation, close both the nostrils and observe Jalandhar bandh. Hold the breath for as long as easily possible, release the bandh and then exhale slowly.
• Now close the left nostril, breathe likewise rapidly and forcefully through right nostril. Inhale deeply, observe Jalandhar bandh and hold the breath for a comfortable period and then slowly exhale.
• Repeat the whole process 2-3 times. Stage-ll
• Remain in the same sitting posture, but placing the hands on knees.
• Breathe vigorously and forcefully 15-20 times through both the nostrils.
• Take a deep inhalation, hold the breath and observe Jalandhar bandh and remain in the postion for some time.
• Then exhale slowly and repeat the process 3 to 5 times.
Sheetali
• Adopt the posture of Padmasana or Sukhasana, keeping the back straight and hands in Gyan mudra.
• Open the mouth and give a circular shape to the lips like ‘O’ alphabet.
• Lift and curl up the tongue like a fresh leaf about to open or a narrow tube.
• Protrude the curled tongue outside the lips and inhale slowly and deeply through the narrow tube of folded tongue.
• After full inhalation, lower the head, and chin should rest in the notch between the collar bones.
• Hold the breath for a few seconds, practising performing Jalandhar and Mool bandhs.
• After a few seconds release the lock of both the bandhs and exhale slowly through the nostrils.
• Repeat the exercise for 3 to 5 times.
Sheetkari
This is a simple variation of Sheetali pranayama.
• Here the tongue is folded to make a canal. Keep the lips slightly parted and only the tip of tongue protrudes between the teeth, keeping its shape flat as it is in usual state.
• Now inhale fully through the window of teeth and perform Jalandhar and Mool bandhs.
• After some time release the bandhs and exhale slowly through nose.
Bhramari
•Assume a sitting meditative asana posture, with eyes closed and head and spine erect.
•Inhale thoroughly, with lungs full, through the nostrils.
•Hold the breath and perform Jalandhar and Mool bandhs.
•After 5 seconds release both the bandhs and plug both the ears, using index fingers.
•Now exhale very slowly and steadily, producing humming sound like a female bee (bhramar).
•Repeat the procedure 5-8 times.
Anulom Vilom
•In this alternate nostril breathing exercise, inhale through one nostril, retain the breath, then exhale through the other nostril in a ratio of 1: 4: 2. One round of Anulom vilomises six steps, as follows:
•Breathe in through the left nostril, while keeping the right nostril closed by thumb.
•Hold the breath, closing both the nostrils.
•Breathe out through the right nostril, keeping the left nostril closed with ring and little fingers.
•Breathe in through the right nostril, keeping the left nostril closed.
•Hold the breath, closing both the nostrils.
•Breathe out through the left nostril, keeping the right one closed with the thumb.