Pranayama Breath Work

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What is Pranayama?

 

In Sanskrit, "prana" means life force or energy, and "yama" means control.  So, pranayama is the practice of controlling and regulating your breath to influence your body's energy.  It's not just about breathing; it's about consciously directing your life force.

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Think of it as the bridge between your mind and body.  While physical yoga poses (asanas) focus on the body, pranayama works on the subtle energy within.  It's a way to calm your nervous system, clear your mind, and bring a sense of balance into your life.

 

How Pranayama Works on Your Nervous System

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To understand the power of pranayama, it helps to know a little about your nervous system.  You have two main branches:

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• Sympathetic Nervous System: This is your "fight or flight" response. It kicks in when you're stressed, increasing your heart rate, blood pressure, and alertness.

   

• Parasympathetic Nervous System: This is your "rest and digest" response.  It helps you calm down, lowering your heart rate and blood pressure, and promoting relaxation and healing.

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Many of us live in a constant state of sympathetic overdrive due to daily stress.  Pranayama is a direct way to tap into the parasympathetic nervous system.  Slow, deep breathing, especially with a focus on a longer exhale, stimulates the vagus nerve.  This is a major nerve that acts like a superhighway, communicating between your brain and most of your vital organs.  By stimulating the vagus nerve, pranayama signals your body to calm down, shifting you from a state of stress to one of peace.

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Why Should You Try It?

 

The benefits of a regular pranayama practice are numerous and can be felt almost immediately:

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• Reduces Stress and Anxiety: Deep, slow breathing activates your parasympathetic nervous system, which is responsible for "rest and digest."  This helps to lower your heart rate and calm your mind.

• Improves Focus and Clarity: By bringing your attention to your breath, you train your mind to stay present, which can improve concentration and reduce mental chatter.

• Boosts Energy Levels: Certain breathing techniques can be invigorating, helping to wake you up and increase your vitality.

• Enhances Physical Health: Pranayama can improve lung capacity, circulation, and even digestion.

• Prepares for Meditation: A calm mind and body, achieved through pranayama, are the perfect foundation for a deeper meditation practice.

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Getting Started: Simple Techniques

 

All you need is a comfortable place to sit and a few minutes.

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1. Dirga Pranayama (Three-Part Breath)

 

This is a wonderful starting point for beginners.  It helps you become aware of how your breath fills your body.

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• Find a comfortable seated position.  You can sit on a cushion or a chair with your spine straight.

• Place one hand on your belly and the other on your chest.

• Inhale slowly through your nose.  First, feel your belly expand like a balloon.  Then, let the air fill your rib cage, and finally, your upper chest.

• Exhale slowly through your nose.  Let the air release from your chest, then your rib cage, and finally, your belly.

• Repeat this for 5-10 breaths.

   

2. Nadi Shodhana (Alternate Nostril Breathing)

 

This technique is excellent for calming the mind and balancing the left and right sides of the brain.  It's also known to help with physical and emotional pain by reducing stress and shifting your body out of a "fight or flight" state. When your nervous system is calm, your body is better able to manage and process sensations, including pain.

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• Sit comfortably with your spine straight.

• Bring your right hand up to your face.  Rest your index and middle fingers on your third eye (the space between your eyebrows).

• Use your thumb to close your right nostril and your ring finger to close your left nostril.

• Close your right nostril with your thumb and inhale through the left nostril.

• Close the left nostril with your ring finger.  Release the thumb from your right nostril and exhale through the right.

• Now, inhale through the right nostril.

• Close the right nostril with your thumb and exhale through the left.

• This completes one round. Continue for 5-10 rounds.

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3. Brahmari Pranayama (Bee Breath)

 

This calming technique gets its name from the soft, humming sound you make, which resembles the sound of a bee. It's particularly effective for quieting a busy mind.  The humming sound creates a vibration that can be very soothing and directly stimulates the vagus nerve.

 

• Sit comfortably with your spine straight.

• Close your ears with your thumbs, or place your index fingers over the cartilage that's on the outer ear.

• Take a deep inhale through your nose.

• As you exhale, keep your lips gently sealed and make a low-pitched humming sound.  The sound should resonate in your head.

• The vibration from the humming sound can be very soothing.

• Repeat for 5-7 breaths.

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4.  Ujjayi Pranayama (Ocean Breath)

 

This technique creates a gentle, audible sound, often compared to ocean waves.  This breath helps to build internal heat and focus the mind.

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• Sit with your spine straight.

• Inhale and exhale through your nose.

• As you do, gently constrict the back of your throat as if you're whispering "ahhh."  The sound should be soft and consistent.

• Continue for as long as it feels comfortable.

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A Final Thought

 

Pranayama isn't about perfection; it's about practice.  Start with just a few minutes a day.  The more you connect with your breath, the more you'll notice its profound effect on your overall well-being.  So, take a moment, sit down, and breathe easy.