Holistic Living - Mind, Career & breathe-ing well
There is a lot of discussion in both spiritual and non-spiritual communities regarding the importance of breath. Breathwork, or in the Yogic practice, Pranayama, offers numerous benefits. When practiced consciously and integrated with sensory withdrawal, intention setting, and invocation, this technique can help your nervous system find balance in the midst of our fast-paced, action-oriented world.
Where Does Pranayama Breathing Come From?
Pranayama combines two Sanskrit words that translate to 'control of the life force.' 'Prana' signifies life force, while 'yama' denotes control or restraint. Pranayama is thus defined as a series of practices aimed at regulating prana within the body through specific breathing patterns, such as breath retention or deep breathing. The origins of pranayama trace back to ancient yoga texts from around the 6th and 5th centuries BC, like the Yoga Sutras, which highlight pranayama as a fundamental aspect of yoga practice.
Indeed, pranayama is one of yoga's eight limbs, alongside asanas (postures). While modern yoga often emphasizes postures, early texts scarcely mentioned asanas, focusing instead on liberating the mind via meditation and pranayama. The shift to a predominant emphasis on physical postures occurred when yoga was introduced to the West. A comprehensive yogic practice incorporates pranayama breathing techniques.
Stages of Pranayama
No matter how you practice breath control, there are essentially three stages of pranayama breathing.
The three components to the breath are
Purak (inhalation)
Kumbhak (retention)
Rechak (exhalation)
Two yogic breathing techniques: one involves slow inhaling and exhaling with a pause (Nadhi Shodhana), while the other requires rapid inhaling and exhaling without pauses (Bhastriska Pranayama). Regardless of the duration for which you hold your breath or the number of seconds you spend on each inhalation and exhalation, all forms of pranayama progress through these three phases.
Types of Pranayama for Women
Contained within this wisdom are various practices, which are either to shift cleanse and raise vitality, or for balance and calm. Especially for women, we can use Pranayam to support us to tune into what we need at a particular moment. Have you tried.....
1. Nadi Shodhana, Alternative Nostril Breathing, for balance and calm - PLUS access a bonus video instruction at the bottom of this journal
2. Ujjayi Pranayama (Ocean Breathe), for balance and calm
3. Kapalabhati Pranayama (breathe of Fire), for cleansing and raising vitality
4. Bhramari Pranayama (bee humming breathe), for balance and calm
5. Bhastrika Pranayama (bellows breathe), for cleansing and vitality
6. Surya Bedha (right nostril breathing), cleansing and raising vitality
7. Chandra Bedha (left nostril breathing), for balance and calm
8. Royal Maharaja Pranayama (Royal Yogic/Chamber Breathe), for balance and calm
Pranayam can be particularly beneficial for women, helping to attune to specific needs at any given moment.
Pranayama for Women explained
1. Nadi Shodhana
Often called alternate nostril breathing, this practice is excellent for harmonizing the body's energy. Begin in a comfortable seated posture. Close the right nostril with your right thumb. Inhale deeply through the left nostril, visualizing the breath ascending through the body's left side. Pause for a moment.
Then, close the left nostril with the ring and pinky fingers of the right hand while releasing the right nostril. Exhale through the right nostril, picturing the breath descending the body's right side. Pause at the end of the exhale.
Continue by inhaling through the right nostril while the left remains closed. Use the right thumb to close the right nostril, then release the left and exhale. Gently pause after the exhale.
This marks the completion of one cycle. Continue this alternating breathing pattern for several rounds, envisioning the breath's flow into and out of the body.
2. Ujjayi Pranayama
Pranayama, particularly Ujjayi breath, is one of the most prevalent techniques in yoga classes today. It serves as the cornerstone of breathing in the Ashtanga Vinyasa style of yoga. Ujjayi breathing is designed to replicate the sound of ocean waves, providing a rhythmic sound that aids in focusing the mind and synchronizing movements with the breath.
To begin, breathe in through the mouth. Narrow the back of your throat as if you were trying to fog a mirror. Then, close your mouth and continue to inhale and exhale through the nose while keeping the throat constricted.
The auditory cue of the breath helps prevent the mind from straying during meditation.
3. Kapalabhati Pranayama
This pranayama is also known as the Breath of Fire. Its aim is to generate heat within the body and elevate vibrational pranic energy, serving as a purifying breath as well.
To grasp this breathing technique, start by opening your mouth and panting like a dog, with forceful exhalations and natural inhalations. The focus should be on exhaling.
Then, close your mouth and persist with the breathing through your nose, visualizing your diaphragm actively pushing the air out.
As a potent pranayama, it may not be suitable for everyone, such as those who are pregnant, menstruating, have high blood pressure, or are recuperating from a recent heart attack. In any special circumstances, consulting a medical professional is advisable.
4. Bhramari Pranayama
This technique, known as the 'humming bee breath,' aptly describes the sound made during the practice.
For this pranayama, you will close your eyes and ears. Use your thumbs to seal your ears and your first two fingers to cover your eyes. With your mouth closed, inhale deeply. As you exhale, chant 'om.'
The humming and vibrations from the chant naturally soothe the mind and body. Bhramari is effective for easing anxiety and reducing stress.
5. Bhastrika Pranayama
Also known as 'bellows breath,' bhastrika is quite similar to kapalabhati, with the key difference being that both the inhalation and exhalation are forceful. To practice, begin in a comfortable seated posture. Inhale deeply and exhale with vigor. Then, inhale with equal force. Continue this pattern of forceful breathing, engaging the diaphragm. It is often seen combined with cold water swimming or cold bath plunges. Caution is advised, as this stimulating breathing practice can have a negative impact on the nervous system and may induce anxiety.
Do ten cycles of breath to complete one round. Continue for two more rounds, pausing in between rounds. This is one round. You can repeat for 10 – 20 rounds. Breathing through the left nostril stimulates the lunar energy which is cooling and calming in nature, so this is best to be done in the summer.
6. Surya Bedha
Also referred to as right nostril breathing, this pranayama activates the body's solar energy, which is warming and energizing and considered masculine.
Find a comfortable seat with a straight back and relaxed shoulders. Use your right index and middle fingers to close your left nostril and inhale through the right nostril. Then, use your right thumb to close the right nostril and exhale through the left nostril. This completes one round. Continue for 10 to 20 rounds.
7. Chandra Bedhu
When practicing this technique, sitting in a comfortable seated position with a straight back and relaxed shoulders, the left side of the body, associated with lunar energy and femininity, experiences a cooling and calming effect. Start by closing your right nostril with your right thumb and inhaling through the left nostril. Then, switch to closing the left nostril with your right index and middle fingers, and exhale through the right nostril.
Each cycle of this breathing exercise constitutes one round. You may choose to repeat this process for 10 to 20 rounds. By breathing through the left nostril, you are stimulating the cooling and calming lunar energy, making it a lovely practice to synchronize with your Moon time.
8. Royal Maharaja Pranayama (Royal Yogic/Chamber Breathe)
Chamber Pranayama is a comprehensive breathing practice that involves observing the three parts of the breath. Sit in a comfortable position with a straight spine and relaxed shoulders. Visualize beginning by bringing awareness to the Root/Base (chamber 1), then to the Chest/Heart (chamber 2), and finally to the Throat/Neck (chamber 3).
During inhalation, expand the belly like a balloon, filling the breath into the heart and allowing it to settle in the throat. Take a moment to pause. Then, exhale slowly from the heart chamber to the base chamber. As the breath reaches the base, draw the belly back towards the spine. Pause again. Begin the sequence anew from the base (1st chamber), then to the heart (2nd chamber), and finally to the throat (3rd chamber). Release the breath slowly and mindfully, repeating the process in reverse order, pausing at each stage. Ensure that the breath is evenly regulated during each "inhale," "pause," and "exhale."
One cycle of inhale, pause, exhale constitutes a round. You may repeat this practice for 10-20 rounds.
Have you considered how to integrate "breathing" well into your self care practice?
Integrating proper breathing techniques into your self-care regimen can greatly improve your overall health. Here are my top three tips to incorporate effective breathing into your daily routine.
Create and arrange your space with comfort in mind - consider adding pillows, purifying your area, and perhaps introducing incense or your preferred essential oil.
Begin with setting a timer for a short duration and then incrementally increase your time. Utilize an application; I favor one named "Breathing," which allows you to adjust timers, rhythm, and breathing style. It even displays the total number of breaths you've taken over a month. Quite fascinating!
Setting an intention gives purpose to your breathwork practice, establishing the foundation for regular and mindful breathing. Without an intention, it's merely breathing; with one, it becomes a spiritual practice and a step towards mastering pranayama.
Bonus Nadi Shodhana class is here!
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