Pranayama and the power of breath
The physical aspect of yoga gets us moving, stretching, and strengthening our body, but it is Pranayama, (breathing techniques) that assist us in our control, concentration, and calming of the mind. Combined, we can submerse ourselves into a Yoga practice that is held within a conscious present state. By focusing on the present moment, we unburden ourselves of our troubles from our past and thoughts about our future, only then can we still the mind.
Not only does focusing on our breath keep us present, but it is proven that by using and manipulating our breath, we can actively change our physiology. By using breathing techniques, we can activate our parasympathetic nervous system and shift it from a place of fight or flight, to a place of rest and digest. In doing so, we ease stress and anxiety, we energise our body and reduce lethargy and procrastination.
There are a variety of techniques you can include within your practice. These are a few I recommend:
Sama Vritti Pranayama – Box Breathing
Kapalbhati Pranyama - Skull Shining Breath
Ujjayi Pranayama – Ocean Breath
There are different times when these techniques should be used. Before you begin your Yoga practice I suggest Sama Vritti Pranayama – also known as Box Breathing, to settle the mind & body.
Sama Vritti Pranayama – Box Breathing:
Come to a comfortable seated position. Allow your hands to rest on your knees or place one hand to your chest/heart space, the other on your belly. Breathe in for the count of four seconds, hold for four seconds, exhale for four seconds, pause for four seconds. Repeat this for as many repetitions as you need. You can also increase the count to 5, 6 even 7 seconds. Whatever serves you in your practice. Your practice is your own.
To energise the body and reduce lethargy I recommend Kapalbhati Pranyama or Skull Shining Breath.
Kapalbhati Pranyama or Skull Shining Breath:
This breath consists of short explosive exhales and longer inhales. Take a deep inhale and then exhale quickly through your nose, pulling your navel towards your spine. It is recommended to repeat this process 20 times before setting into your ujjayi or natural breath.
During your asana or yoga practice I recommend Ujjayi Pranayama – also known as Ocean Breath.
Ujjayi Pranayama – Ocean Breath:
This breath involves a deep inhalation and exhalation through the nose whilst engaging the glottis muscle within the throat, thus creating a loud purposeful breath. This type of breath is encouraged to aid your concentration and soothe your mind. Reminiscent of the sounds of the ocean tide, by drawing awareness to your breath you stay present in mind & body.
My experience:
Since I found yoga, these breathing techniques have been a powerful tool to help me overcome stress and anxiety. It was a healing tool during my divorce and to ease feelings of depression during times when I have struggled being a single mum to a young child. We all have our troubles in life, many turn to substances to ease these troubles, but these powerful breathing techniques are available to you, at any moment of the day.
Try incorporating them into your yoga practice, meditation or simply before you go to bed. I promise you will feel a greater sense of calm, clarity and ease following your practice.
Where does Pranayama come from?
Pranayama is one of Patanjali’s eight limbs of Yoga. Also referred to as Ashtanga, which literally means “eight limbs” (ashta=eight, anga=limb). Patanjali’s Eight-fold path offers guidelines on how to live a more meaningful and purposeful life.
What are the Eight Limbs of Yoga?
YAMA – Restraints, moral disciplines, or moral vows.
NIYAMA – Positive duties or observances.
ASANA – Posture.
PRANAYAMA – Breathing Techniques.
PRATYAHARA – Sense withdrawal.
DHARANA – Focused Concentration.
DHYANA – Meditative Absorption.
SAMADHI – Bliss or Enlightenment.
I will explore all eight limbs through my journal to offer you greater guidance on your journey.
Give breathwork a go and let me know how you get on!
From my heart to yours,
Namaste,
Katherine x
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