Pranayama Essentials: Breath & Beyond
Understanding Prana: What is it?
The human body is composed of five elements:
- Akasha (Space)
- Vayu (Air)
- Agni (Fire)
- Jala (Water) and
- Prithvi (Earth).
Among these, Vayu (Air) is considered the vital element that sustains life and maintains the body’s functions.
When we inhale air while breathing, it is called ‘Prana.’ Prana, a Sanskrit term, translates to “Vital Energy” or “Life Force.”
Although Prana is translated as breath, it is actually the energizing force in the breath. The essence that we breathe in and out contains Prana, which manifests itself as our life force.
In Upanishads, ‘Prana’ has been compared to and given the status of Brahma, the Supreme being from whom this entire universe has emerged.
Prana flows throughout our body, keeping every cell alive and functioning. Unlike our senses, which can rest, Prana is constantly active; it is always in motion. It is this continuous movement that sustains life. As long as Prana keeps circulating, we remain alive.
Even though people may survive without food or water for several days, life cannot be sustained without Prana, even for a moment. Life and death are fundamentally tied to the presence or absence of Prana.
What is Pranayama?
The control or regulation of “Prana” is called Pranayama. Therefore, ‘Pranayama’ can be interpreted as ‘breath control.’
Pranayama has the capacity to free the mind from untruthfulness, ignorance, and all other painful and unpleasant experiences in the body and mind. When the mind gains clarity, it becomes easier for the individual to concentrate on the desired object, and it becomes possible to progress further in the direction of Dhyana and Samadhi.
Pranayam basically helps to expand and extend energy or life force within our body. It begins with the simple act of breathing, leading us deeper and deeper into ourselves by teaching us to observe the respiration process. Pranayam consists of three movements: prolonged inhalation, deep exhalation, and prolonged, stable retention, all performed with precision. Practitioners should regulate the inhalation, exhalation, and retention of breath in a cyclical manner.
Just as some view God as the creator, sustainer, and destroyer, Prana and Pranayama act as a generating life force, the exhalation of breath throwing out the toxins that can destroy life, while the inhalation and retention distributes energy throughout the body.
Sitting Postures for Pranayama
Your spine must be kept straight while doing Pranayama. You can sit in any Yogic posture, such as – Sukhasana (Easy Pose), Padmasana (Lotus Pose), Vajrasana (Thunderbolt Pose), Siddhasana (Adept’s Pose) or Swastikasana (Auspicious Pose).
However, if for any reason, you are not in a position to sit on the ground, sit on a chair, keeping your back and neck straight. See that your spine remains straight while doing Pranayama.
Pranayam rouses the Pranic energy and awakens and activates the Chakras (Energy wheels) attached to the spinal cord. Hence, it is essential to sit in an erect position while doing Pranayama. Doing Pranayama in any of the postures mentioned above helps in improving the concentration of the mind. (Dharana and Dhyana)
It is important to note that Pranayam should always be carried out in sitting postures. Performing Pranayama while walking or taking a stroll in the morning is wrong, and it may cause harm.
Unveiling the Benefits: Four Reasons to Practice Pranayama
- Stress Relief: Pranayama helps reduce stress and promotes a sense of calmness through controlled breathing techniques.
- Improved Respiratory Health: Regular practice of Pranayama makes the lungs stronger and enhances respiratory efficiency. This improves overall respiratory health, improves circulation of blood, and fosters better breathing patterns.
- Enhanced Mental Clarity: Helps in improving focus, concentration, and mental clarity, enhancing overall cognitive function and leading to greater productivity and awareness.
- Boosted Energy Levels: Practicing Pranayam on a daily basis can help balance energy levels throughout the body, promoting vitality and a sense of well-being throughout the day.
The Best Time for Pranayama Practice
- While you can technically do Pranayam anytime, there are ideal times to maximize the benefits.
- The best time for pranayama practice is typically early in the morning, preferably before sunrise or in the evening before sunset. These times are considered optimal because the air is fresher, the mind is calmer, and the body is more receptive to the practice.
- However, you can also practice Pranayama at any time of day that suits your schedule, ensuring that you do it on an empty stomach and in a quiet, comfortable environment.
- Also, it is advised to avoid practicing Pranayam late at night as it may interfere with your sleep.
- Remember, the key is consistency, so choose a time that aligns with your routine for maximum benefits.
Yoga or Pranayama First?
- Traditionally, yoga poses (asanas) come before Pranayam to prepare the body for breath control.
- Yoga first allows for better focus, relaxation, and alignment before moving into pranayama techniques.
- Some people prefer to start with yoga asanas (postures) to warm up the body and prepare for pranayama practice, while others prefer to begin with Pranayama to calm the mind and deepen their breath before engaging in yoga poses. Both approaches are valid, so you can experiment and see what works best for you.
- However, consider starting with yoga poses before transitioning into Pranayam to optimize the benefits of both practices.
- Starting with yoga helps in loosening the body, making pranayama practice easier and more effective.
What Happens When You Practice Pranayama Daily?
Regular pranayama practice can have numerous physical, mental, and emotional benefits, thereby contributing to a healthier and more balanced lifestyle:
- Stress Reduction: Daily Pranayama can help in reducing stress and promoting relaxation.
- Enhanced Lung Function: Regular practice improves lung capacity and respiratory efficiency.
- Improved Mental Clarity: Pranayam aids in enhancing concentration and mental focus.
- Balanced Energy Levels: It can help in balancing and regulating energy levels throughout the day.
- Emotional Wellbeing: Daily practice can contribute to emotional stability and a sense of well-being.
- Better Physical Health: It may support overall physical health and well-being when practiced consistently.
- Mind-Body Connection: Pranayama fosters a deeper connection between the mind and body, promoting holistic wellness.
Tips for Effective Pranayama Practice
- Ideal Environment: Practice in a serene environment. Choose a clean and peaceful place, preferably near water, or use incense to create a clean atmosphere.
- Sitting Posture: Sit in Sukhasana, Padmasana, Sidhdhasana, Vajrasana, or any other sitting posture you prefer.
- Nasal Breathing: Breathe only through the nose to filter air and maintain even temperature in the body.
- Timing: Practice Pranayama 4-5 hours after eating, starting with 5-10 minutes daily.
- Rest if Fatigued: If fatigued during practice, rest and then resume with deep breathing to remove fatigue.
- Diet and Lifestyle: Consume simple Satvik food in moderation.
- Chanting: Utter the mantra AUM or sacred hymns to prepare the mind for Pranayama.
- Pace and Confidence: Practice Pranayama slowly and steadily, with confidence and caution for proficiency.
