Proper Breathing (Pranayama)
The breathing exercises are called Pranayama. Prana means energy by learning to control our breath we are also learning to control the flow of subtle energy. There are many powerful Pranayama techniques. In a basic Sivananda class, we practice 4 main exercises.
Deep Abdominal Breathing
Deep abdominal breathing brings air to the lowest and largest part of the lungs. Breathing is slow and deep, and proper use is made of the diaphragm.
Full Yogic Breathing
The full yogic breath is a full body breath. Beginning with a deep abdominal breath and continuing with the inhalation through the intercostal and clavicular areas. A great way to slow down the heart rate and so calm the mind when stressed, tense or anxious.
Anuloma Viloma(alternate nostril breathing)
In Anuloma Viloma we alternate the breath from right to left nostril and retain the breath in between. We inhale through one nostril to the count of 4, retain for 16 and exhale through the other nostril for 8. This exercise is balancing for the left and right side of the brain and increases energy levels, concentration and mental balance.
Kapalabhathi(pumping breath exercise)
Good for cleansing the lungs of stale air and toxins. An energising exercise that brings plenty of fresh oxygen to the brain hence its name Kapalabathi means Shining Skull.
Why practice breathing?
Breath is life force without breath there is no life. We breathe every minute of every day, mostly unconsciously for survival. But conscious breathing can bring tremendous awareness and richness to life experience.
The yoga scriptures teach that the mind, thoughts and emotions are intricately linked to the breath. If we can control our breath we can control our own minds and vice versa.
A Yoga practitioner experiences a deep connection with body and mind through breath. Proper breath control can take a lifetime. If we practice daily and do our best we will experience many benefits.
The Problems of Shallow Breath:
Most people use only some of their lung capacity for breathing. They breathe shallowly, barely expanding the ribcage. This can create hunched shoulders and tension in the back and neck. Also emotionally we can remain quite disconnected through shallow breathing.
Beyond the yoga class:
In a yoga practice we dont just focus on the breath when we practice our pranayama exercises. We keep the mind on the breath, and attempt to keep the breath steady and rhythmical (to the best of our ability) throughout the entire yoga practice. This is an excellent meditation that can even be taken beyond the yoga class and into daily life.
Deep abdominal and full yogic breathing can even be done whilst sitting at the desk at work to encourage focus, concentration, new energy and a sense of calm.
