The 4th Limb of Yoga is Pranayama, which translates to "breath control". The word Pranayama itself is made up of two words, "prana" and "ayama". Prana, in it's most literal translation means "breath", but is more general or philosophical translation, refers to the energy or life-force in each of us. Ayama translates to "restraining" or "regulating".
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Through the practice of Pranayama - by regulating and controlling ones breath, or life force, you then better regulate your emotions, energy, and general mental well-being. Pranayama comes after the Limb of Asana, as a strong and stable physical body is first needed, to be best able to focus on one's Prana.
The three phases, or steps, in Pranayama are Inhalation (Puraka), Retention (Kumbhaka), and Rechaka (Exhalation). There are various types of Pranayama, which involve inhaling, holding, and exhaling the breath at different times. Some of the most popular Pranamaya techniques are:
Alternate Nostril Breathing (Nadi Sdhana): Use the right thumb to close the right nostril, breathing into the left nostril, and then use the ring and pinky fingers to close the left nostril and exhale through the right nostril. Keep the ring and pinky fingers are they are, and inhale through the right nostril. Swap your fingers, releasing the left nostril and placing the thumb on the right, then exhale. This is one round of Alternate Nostril Breathing.
Ujjayi Breath: First, breathe in through the mouth, and begin to exhale, but constrict your throat, as if you were trying to fog up a mirror. Close your mouth, keeping the back of the throat constricting, and continuing breathing, slow, deep breaths through the nose. This is also called "Darth Vader Breath" or "Ocean Breath", due to the sound you hear inside your head.
Bhramari Pranayama: Also known as "Humming Bee Breath", this pranayama has a calming effect and can be used to decrease anxiety. Using your thumbs, close the ears, and then your first two fingers to cover your eyes. Keep your mouth closed, and then breathe deeply and slowly. A soft chant of "Om" on the exhale can intensify the "humming" effect.
Viloma Pranayama: Find a comfortable position, either laying down or sitting. Start by inhaling, but only fill the lungs to about 1/3 of their capacity. Retain the breath here for 2-3 seconds, then inhale to another 1/3 capacity. Hold for 2-3 seconds, and then fill the lungs all the way. Hold for 2-3 more seconds, and then repeat the pattern on the exhale. This is a simple Pranayama that can quickly relax the nervous system and calm the mind.
In addition to the spiritual effects of Pranayama, the scientific effects have been thoroughly studied over the years. Research shows the practice of Pranayama can decrease stress, improve sleep quality, increase emotional regulation, reduce high blood pressure, improve lung function, and enhance cognitive performance. It is also a highly effective tool for those who are trying to quit smoking.
There is an unconscious practice of Pranayama, called Kevala Kumbhaka, which happens unintentionally when one is concentrating on something. When deep in focus, the body becomes still and the breath will automatically slow, as less oxygen is needed. Maybe this subconscious practice of Kevala Kumbhaka something you have noticed before.
For those that have attended my classes, you have probably noticed that I strongly cue breath during certain parts of practice. This is because I like to incorporate at least a bit of Pranayama into each practice, as I feel the benefits are significant to both the physical body and the mind.
Is the practice of Pranayama something you incorporate into your personal practice?
Next week, we expand our discussion into the 5th Limb - Pratyahara, or withdrawal of the senses.
-Charlene 🧡
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