| As we become more familiar with yoga and the Indian | | | | ever occurred as a result of practicing yoga breathing |
| tradition of the 8 limbs of Hatha yoga, we are likely to | | | | techniques. |
| hear of Pranayama or yoga breathing and practice | | | | On a more practical level restricting oxygen flow to |
| some of the techniques in this limb of yoga. While | | | | the brain can lead to faintness, light-headedness or |
| some styles of yoga encourage the combination of | | | | dizziness. If any of these or any other pain or adverse |
| asana and Pranayama (primarily ujjayi breathing), | | | | effects are experienced then the practice should be |
| Pranayama is a separate limb of yoga and is usually | | | | stopped and medical advice sought. |
| practiced separately to yoga asana. | | | | How does pranayama work |
| Pranayama is comprised of the root words "Prana" | | | | During respiration we breathe in air, and the lungs |
| meaning breath or life force, "yama" meaning control or | | | | oxygenate the blood and expels carbon dioxide and |
| discipline and "ayam" which means expansion. | | | | other waste gases from the blood in a process known |
| Translations of the meaning of pranayama include | | | | as alvioli. Those gases are expelled when we exhale. |
| "expansion of the life force through breath control". In | | | | This process is subconscious or autonomic, and is not |
| practical terms it refers to a set of breathing | | | | necessarily happening in a balanced and efficient |
| techniques that are used for relaxation, concentration | | | | manner. |
| and meditation. | | | | Pranayama relates to bringing mental consciousness |
| In a similar manner to the development of yoga asana, | | | | to the normally subconscious activity of breathing in |
| these breathing techniques have been developed and | | | | order to make it more efficient and balance the |
| expanded over the years by subsequent masters. | | | | oxygen, carbon dioxide and other soluble gas levels in |
| The earliest references to Pranayama were made in | | | | the blood. Through this consciousness we are using |
| the Upanishads. This reference was further clarified | | | | the mind to control the body. In yogic terms being able |
| and refined by Patanjali in the yoga sutras, where he | | | | to control the mind is essential in for concentration |
| defined it as the 4th limb of yoga. Patenjali originally | | | | (Dharana) and meditation (Dhyana). In practical term |
| defined only 3 breathing techniques. These 3 | | | | greater mental control helps to bring emotional control |
| techniques have been further expanded to the | | | | and balance and mental clarity. |
| numerous techniques that exist today. | | | | In addition to this pranayama aims to improve the |
| The importance of Prana is emphasized throughout | | | | efficiency of oxygenation of the blood. On average |
| yoga. Many yoga masters illustrate this by | | | | people tend to take short shallow breaths, a situation |
| demonstrating the importance of breath for sustaining | | | | which is exaggerated when stressed or emotional. |
| life. A very effective illustration comes by comparing | | | | During this shallow breathing it is estimated that the |
| the time people can survive without food (a few | | | | average person uses only between half and two |
| weeks), water (a few days) with the amount of time | | | | thirds of their lung capacity, with the remaining healthy |
| one could survive without air (only a few minutes). | | | | lung surface remaining unused. This means that by |
| Efficient and effective breathing is essential to take in | | | | breathing more optimally each breath can transfer up |
| the required amounts of oxygen in order to sustain | | | | to fifty percent more oxygen into the blood to feed |
| daily activities. | | | | the body. |
| Yoga identifies 4 phases to the breathing cycle, all of | | | | When we breathe not all of the inhaled air is exhaled. |
| which should be should be controlled, these are: | | | | Some of air inhaled and waste carbon dioxide remains |
| - Inhalation (Puraka) - which focuses on controlling the | | | | in the lungs and windpipe during exhalation when |
| intake of air, keeping it smooth and efficient | | | | inefficient, shallow breathing is used. This continues to |
| - Internal retention of air (antara kumbhaka) - which | | | | recycle in the respiratory system reducing the amount |
| focuses on controlling the retention of air within the | | | | of new oxygen available for avioli. By breathing deeply |
| lungs after an inhalation | | | | and completely emptying the lungs, far less of this stale |
| - Exhalation (Recaka) - which focuses on controlling | | | | air and carbon dioxide remains in the lungs improving |
| the expelling of used air and waist from the lungs | | | | the effectiveness of each breath. |
| - External retention (bahya kumbhaka) - which focuses | | | | What are the benefits of Pranayama |
| on controlling the retention of empty lungs after an | | | | At the anatomical level these specific breathing |
| exhalation. | | | | techniques aim to improve the strength of the |
| Many, but not all, Pranayama techniques focus on | | | | diaphragm and the capacity of the lungs to improve |
| extending the time for each of these 4 stages of the | | | | the efficiency of the respiratory system, helping to |
| breathing cycle. This includes developing a long, smooth | | | | increase fitness and increase the amount of oxygen |
| and steady inhalation that lasts the same duration as | | | | entering the blood stream per breath. This oxygen |
| the exhalation and making sure that the lungs are | | | | helps to provide essential energy for muscle and brain |
| completely full or completely empty at the end of | | | | function. |
| each. It also includes extending the length of time the | | | | On a more detailed level pranayama is though to: |
| breath is held with the lungs full and the lungs empty to | | | | - Increase concentration, creativity and cognitive brain |
| increase the efficiency of the breathing cycle. | | | | functions |
| Controlling the breath in this manner requires the use of | | | | - Increase relaxation and calmness by releasing tension |
| the mind to resist the natural and automatic impulses | | | | - Improved mind and physical control, helping control |
| and desires of the body to breath, particularly during | | | | emotions and relieve tension. |
| the internal and external retention of the breath. | | | | - Improved signing through increases abdominal and |
| Not only do these yoga breathing techniques have a | | | | diaphragm strength and control |
| direct impact on the brain through changes to the | | | | Yoga breathing is also thought to help with the many |
| amount of oxygen brought to the brain through the | | | | medical conditions, with clinical trial evidence to support |
| blood, but focusing on the breath in this manner has a | | | | some of these claims. It should be noted that |
| profound effect on the mind and concentration. All of | | | | pranayama should be a compliment to current |
| which makes Pranayama an important practice to | | | | treatments and should be practiced under the |
| enhance relaxation, concentration (Dharana) and | | | | guidance of an experienced yoga master. |
| meditation (Dhyana). | | | | Specific conditions that respond to improved breath |
| It is interesting and important to note that even the | | | | control include: |
| earliest descriptions of Pranayama included certain | | | | - Asthma, |
| cautions relating to its practice and suggest following | | | | - Allergies, |
| the guidance of a master. B.K.S Iyengar reiterates | | | | - High or low blood pressure, |
| these cautions by referring to the fight between the | | | | - Stress-related heart conditions, |
| mind and the body around the retention of breath. | | | | - Hyperactivity, |
| Without a stable state of mind and proper care this | | | | - Insomnia, |
| mental fight can lead deep mental dislocation and | | | | - Chronic pain, |
| damage leading to a split in the personality or | | | | - Some psychological conditions, |
| schizophrenia. It is unclear whether any cases have | | | | - Metabolic and endocrine imbalances. |