The Secret Power of Breath – Pranayama Benefits – Elevate Your Life Now!

Pranayama is a Sanskrit word, which means ‘extension of the breath’ or ‘control of the life force’.

It means knowingly controlling your breathing, sometimes this is done before meditation and is almost always used during asanas(poses).

Rooted in the philosophy of yoga, pranayama is more than just a breathing technique, it’s the path to improved physical, mental and spiritual health.

Research Gate conducted a study to confirm “Pranayam is a technique to control or expand the energy in body. Practice of Pranayam has been known to modulate cardiac autonomic status with an improvement in cardio-respiratory functions”.

Understanding Pranayama

Prana – The life force

At the centre of Pranayama is the ‘prana’, this is about the life force or energy of the entire universe.

This energy is believed to flow through the breath and pranayama aims to deliberately use this energy for our holistic well being.

Breath as a bridge

Pranayama’s focus is on the connection between our breath, mind and body.

By consciously controlling our breathing, we try to balance our physical and other aspects of our being to create harmony and vitality.

Controlled breathing

Pranayama includes a number of controlled breathing techniques, which are each done for a specific purpose and application.

The different techniques range from simple breath awareness to holding your breath and very specific routines of inhalation and exhalation.

Understanding Pranayama

Less stress and relaxation

The number one benefit of practicing Pranayama is the ability to be able to fully relax the mind and body.

The parasympathetic nervous system is triggered when we slow down and deepen our breathing.

This lowers the production of our stress hormones and creates a state of calm within us.

Better respiratory function

Again, with regular practice you will increase your lung capacity and efficiency.

This can be a major benefit for anyone with asthma or other respiratory issues.

Mental clarity and focus

By slowing down the breathing in a conscious way, we move our focus from other things in our heads to our breathing.

This gives us much better awareness and concentration and that also carries over into other actions in our life.

More energy and balance

Pranayama aims to balance the flow of energy throughout our body’s energy channels, known as nadis.

When the energy is more balance it gives us a feeling of vitality, alertness and general well being.

Mind-body awareness

As a bridge between the physical and the other more subtle aspects of ourselves, Pranayama strengthens this connection.

This increased awareness helps us more understand and be sensitive to changes in our body, this results in a more overall well being.

Resilience

The balancing and calming affects of Pranayama leaves us feeling a sense of overall well being.

If we practice this regularly, it can help us manage our emotions with more skill and awareness, improving our resilience.

Types of Pranayama

There are many different types of Pranayama, these include:

Ujjayi: A breathing technique that involves breathing through the nose while constricting the back of the throat.

Kapalabhati: A breathing technique that involves short, powerful exhales and passive inhales.

Nadi Shodhana: Also known as alternate nostril breathing, this technique involves breathing through one nostril at a time while blocking the other nostril.

Sheetali: A breathing technique that involves inhaling through the mouth while rolling the tongue into a tube shape.

Bhastrika: A breathing technique that involves rapid, forceful inhales and exhales.

Tips for Pranayama practice

1. Start with breath awareness

This is a very simple technique, where you sit in a comfortable position, close your eyes and just observe your natural breath.

Gradually make your breathing deeper and longer each breath.

2. Try different techniques

Pranayama offers so many options for you to try.

Experiment with different practices, such as Nadi Shodhana (alternate nostril breathing), Ujjayi (victorious breath), and Kapalabhati (skull-shining breath), to discover what works for you.

3. Consistency

As with many new skills, doing this practice regularly will improve your skills and the benefits of it also.

Try to allocate a certain time each day to practice your Pranayama, even a few minutes to start with.

4. Listen to your body

If you are starting something new and your body is giving you a signal that it’s not comfortable you might need to reassess or modify your practice.

If you feel dizzy, strain or any discomfort please check with your yoga instructor before continuing.

5. Integrate your Pranayama with your asanas

Next time you are doing your yoga practice at home, try to integrate some of your new breathing techniques with your yoga movements.

Combining breathing techniques and movement improves the benefits of both practices and creates a better mind-body connection.

FAQ’s

Can anyone practice pranayama?

Yes, most people of all fitness levels can do pranayama. If you have any ongoing illnesses or concerns it’s always best to chat to your yoga instructor or doctor first.

How long should a pranayama session last?

To get the best results, it’s recommended that you practice 3 times each week for around 10-15 minutes each session. Very experienced yogi’s might do much longer sessions but results are best when you practice regularly not longer.

When is the best time to practice pranayama?

The best time is early in the morning, when you first wake up and your mind is fresh and the environment is calm. Otherwise you can practice at any time of the day, if you can have a reasonable empty stomach that is ideal but just whatever works with your life and schedule.

Can pranayama help with sleep issues?

Yes, certain pranayama techniques, like Nadi Shodhana and deep abdominal breathing, can help us to feel relaxed and have less sleep issues. A regular bedtime pranayama routine can also help to give us better sleep quality.

What are the best pranayama techniques for beginners?

These are some of the more easy techniques for beginners to pick up: Nadi Shodhana (alternate nostril breathing), Ujjayi (victorious breath), and Kapalabhati (skull-shining breath).

What should you do if you feel lightheaded or dizzy during pranayama? 

If you feel lightheaded or dizzy while you’re doing pranayama, you should stop for a while and have a break. Make sure you stay hydrated and don’t over exert yourself.

Is pranayama a religious practice?

While pranayama has roots in the ancient yogic traditions, it’s not religious. It’s a holistic practice that focuses on controlled breathing and has benefits for our physical, body and spiritual well being.

Conclusion

The art of conscious breathing – Pranayama, give us a pathway to well being and benefits our body, mind and spirit.

I love that something so seemingly simple can deliver so many amazing benefits to us.

In the rhythm of each inhalation and exhalation, is the potential for self-discovery and a journey towards a more energetic and balanced life.