What is Pranayama?

Pranayama

Pranayama translates to ‘breath-work.’ It is one of the eight limbs of yoga, and it is considered just as important to the practice of yoga as asana (movement/ poses). Breathing techniques can be used to decrease anxiety, depression, and stress while promoting focus, awareness, relaxation, and so much more!

Benefits of Pranayama

When we take a deep breath, we activate the nervous system, sending the signal to the brain to relax. Certain forms of pranayama, such as ujjayi pranayama (ocean breath), are especially helpful in calming the body when anxious. Other types of pranayama, such as Kapalabhati pranayama (breath of fire), can help warm and energize the body. When it comes to pranayama, there are so many different practices to choose from! From Alternate Nostril Breathing to Three-Part Breath, each practice offers you different benefits.

Did you know that pranayama has even been proven to help lower blood pressure?

In one case study, patients with asthma, cardiovascular disease, anxiety disorders, and even cancer saw an improvement in their symptoms after using pranayama techniques. (Jayawardena, R. et al.)

Pranayama and Patanjali

Maharishi Patanjali is known as the “father of modern yoga.” He created and wrote what is now known as the Yoga Sutras of Patanjali. The yoga sutras feature lessons about the eight limbs of yoga, the fourth of which is pranayama. Patanjali describes each part of the breath: inhalation, internal retention (the pause at the top of the breath), exhalation, and external retention (the pause at the top of the breath). Simply noticing the different parts of the breath immediately brings a mindful aspect to the practice.

Try Pranayama at Home

Want to try some pranayama? Here is a gentle practice you can do on your own that is called Three-Part Breath:

1. Start by breathing all the way into the belly.

2. As you continue to breathe in, notice the breath rising into your ribs and then up into your chest. Pause here for just a moment.

3. As you breathe out, watch as the air leaves the chest, the ribs, and then the belly until you breathe all the way out. Pause here for a moment. Repeat.

Citation:

Jayawardena, R., Ranasinghe, P., Ranawaka, H., Gamage, N., Dissanayake, D., & Misra, A. (2020). Exploring the Therapeutic Benefits of Pranayama (Yogic Breathing): A Systematic Review. International journal of yoga, 13(2), 99–110. https://doi.org/10.4103/ijoy.IJOY_37_19