Prāṇa — The ins and outs of breathing from a yogic perspective
The air we breathe holds the gift we know in a yogic sense as life-force or Prāṇa.
Yogic tradition considers Prāṇa to be the energy that resides in the core of every atom and flows within the Universe to sustain life. Every living being is powered by this phenomenon, including of course ourselves. Breathing is a conduit of Prāṇa and breath can be medicine, a healing force; just as medicinal plants or movement (or other typical forms of pharmaceutical medicine) can be. Prāṇa, a Sanskrit word, can be translated as the body’s vital “airs,” or energies. This sense of vitality is brought in through our breath, absorbed into our energy body traversing along subtle energy pathways known as nadis, flowing like blood does through our circulatory system, to fuel the functions of our life needs.
When we breathe consciously we improve the quality of vital life force within and around us. This is what yogic breathing techniques, or Prāṇayama, are designed to enhance. The importance of breathing as medicine is overlooked in modern science and society. Our breathing patterns can be disturbed or made shallow by trauma, fatigue and prolonged stress disrupting the equilibrium of our physiological and psychological systems. Prāṇayama is a technique to remedy this disruption (yama means to cultivate or control).
Prāṇayama is fundamental to overall health, wellbeing and mood as breathing is the only function of the body that can be regulated voluntarily to:
• alter nervous system
• tone the vagus nerve
• fuel brain cells with oxygen
Through Kundalini Yoga, I have learnt and practiced many breathing techniques to:
• increase energy
• raise vitality
• bring about calm/ relaxation
• connect with the subtle self beyond the physical
The way we direct and control our breath through the nose and mouth, in a variety of ways, can bring profound effects. They can be useful to rebalance the nervous system and create a healthy stress response, for example.
A few Breathing Techniques (Prāṇayama):
Diaphragmatic breathing-
May be taught as yogic breath or just ‘deep breathing’ and involves focused contraction of the diaphragm and expansion of the belly through deepening of inhalation and exhalation. This decreases the respiration frequency and maximises the amount of blood gases.
One study provided evidence that diaphragmatic breathing could improve sustained attention and cortisol levels. The breath-intervention group had a significantly lower cortisol level after training, while the control group showed no significant change in cortisol levels. This indicates that diaphragmatic breathing may be useful for alleviating the affects of stress and stressors.
Alternate Nostril breathing (ANB)-
Slow inhalation followed by slow exhalation of air through one nostril, then alternating to the other side. There are versions whereby one holds the breath for a brief period between inhalation and exhalation.
One randomised experimental study had group participants perform ANB for 4 weeks. Cardiorespiratory parameters (pulse rate, blood pressure, forced vital capacity, forced expiratory volume in 1st s, and peak expiratory flow rate were measured). Data was taken at the start and after 4 weeks in both breathing and control groups. Results showed that cardiorespiratory functions were improved after the ANB exercise and therefore, ANB can be recommended for increasing cardiorespiratory efficiency.
4–7–8 breath-
Begins by breathing in through the nose to the count of four, followed by holding the breath to the count of seven, and finally exhaling through the mouth to the count of eight.
This breath has been termed “the natural tranquiliser” by Dr. Andrew Weil, as it is known to calm the nervous system and soothe the body back into a parasympathetic state, over a sympathetic one.