Introduction

If you’ve ever taken classes in meditation or hatha yoga, then

chances are you’ve heard the word “pranayama” thrown around.
And if you’ve attended a class that’s “updated” its curriculum to
come across as less exotic to an American audience, then they’ve
probably replaced that word with terms like “breath control,”
“pranic breathing,” “energy expansion,” or some other such phrase.

Whatever the case, they’re generally referring to the same thing.

Prana is the Sanskrit word for “breath” or “life force,” but it can also
mean “vital energy,” as well as “spirit.” Ayama means “to extend” or
“to draw out,” though it can also mean “restraint,” “control,” or
even “stopping,” in some cases.

According to the ancient Indian texts, there are both psychic and
spiritual benefits to breath control, though we won’t get into that
here. Those same texts also claim that there are mental, emotional,
and physical rewards for those who practice pranayama. And you
know what? There’s a growing body of medical evidence which
supports some of those claims.

The relationship between breath and the autonomic nervous system

has long been understood by doctors. The same applies to the
breath’s relationship to digestion, respiration, heart rate, brain
function, sexual arousal, and so much more.

Without getting too technical, medical researchers now accept that

certain breathing techniques have very real, very measurable, and
very repeatable effects on the mind and body. This is good news,
because the health benefits claimed by yoga and meditation
practitioners for thousands of years are being proven by modern
science.

Unfortunately, it also proves that the risks the ancient writers and
practitioners warned us about are also true. While pranayama is
traditionally taught face-to-face by an experienced and qualified
teacher precisely to avoid such problems, the risks involved are very
rare. Problems usually arise in cases where practitioners try to go
past their own limits and ignore their bodies’ warning signals. This
ebook will therefore cover only those safe to do on your own.

Pranayama is usually practiced together with hatha yoga, martial

arts, and meditation. Nevertheless, it can also stand on its own
because of its many benefits, some of which will be presented here.

In no way is it legal to reproduce, duplicate, or transmit any part of

this document in either electronic means or in printed format.
Recording of this publication is strictly prohibited and any storage of
this document is not allowed unless with written permission from
the publisher. All rights reserved.

The information provided herein is stated to be truthful and

consistent, in that any liability, in terms of inattention or otherwise,
by any usage or abuse of any policies, processes, or directions
contained within is solely and completely the responsibility of the
recipient reader. Under no circumstances will any legal
responsibility or blame be held against the publisher for any
reparation, damages, or monetary loss due to the information
herein, either directly or indirectly. Respective authors own all
copyrights not held by the publisher.

The information herein is offered for informational purposes solely,

and is universal as so. The presentation of the information is without
contract or any type of guarantee assurance.

The trademarks that are used are without any consent, and the
publication of the trademark is without permission or backing by the
trademark owner. All trademarks and brands within this book are
for clarifying purposes only and are the owned by the owners
themselves, not affiliated with this document.

Chapter 1: Some Words of Caution

There are currently more hatha yoga and meditation teachers in

America than there are in India. While this means that the discipline
is attracting a growing number of followers (which is good), it also
means that not all are as qualified or as experienced to teach it
(which is bad).

With so many yoga and meditation schools in America churning out

teachers as if they were industrial factory goods, the standards of
many teachers is highly questionable. Many of these go on TV, radio,
and other forms of mass media, extolling the health benefits of
hatha yoga and pranayama.

While these disciplines certainly have proven medical benefits, they

also come with risks. Unfortunately, such are often downplayed, or
not discussed at all. Such ignorance or deliberate glossing over is
dangerous and irresponsible.

Professor Holger Cramer of the University of Duisburg-Essen in

Germany led a study on some of these dangers. In “ Adverse Events
Associated with Yoga: A Systematic Review of Published Case
Reports and Case Series,” Cramer found that some of the more
advanced forms of pranayama can lead to hematoma (swelling of
clotted blood in tissues) and pneumothorax (air or gas in the cavity
between the lungs and the chest wall, which causes the lungs to
collapse).

In the March 2007 edition of Emergency Journal , A.S. Kashyap, K.P.

Anand, and S. Kashyap, published a report called “Complications of
Yoga.” In it, they claim that the Valsalva Maneuver was responsible
for some cases of subcutaneous emphysema (when air collects in
pockets beneath the skin or abdomen).
There is a vast body of Sanskrit literature which provides such
warnings, but they are unknown to the overwhelming majority of
so-called teachers being mass produced out there. If you do find
yourself in a class where the teacher claims there is absolutely no
risk involved in doing pranayama, then get out of there as quickly as
possible and try to get a refund.

Understand that your body has its own system of wisdom and
warning, and that you should pay attention to it. Should you
experience any discomfort such as dizziness, nausea, headaches,
shortness of breath, or blurred vision, you should stop immediately
and call it a day. Maybe even call your doctor.

People don’t build up strength and stamina overnight. Those fit

types started out slowly, building up their bodies over time and with
much patience and perseverance. The same goes for pranayama.
The benefits are there, but you have to be patient, consistent, and
take it slowly — regardless of what your local gym yoga teacher
might suggest.

Chapter 2: The Dos and Don’ts of Practicing Pranayama

It’s best to practice pranayama out in the open, preferably in the

countryside where the air is clean and healthy. For obvious reasons,
this isn’t possible for everyone, especially those who live in
congested cities.

If you have to do it indoors, choose a room that’s clean; free of

mold, damp, and dust; as well as one which has excellent
ventilation. A room that’s been newly painted is not a good idea for
obvious reasons, even if you keep the windows open.

Never perform pranayama immediately after eating. Doing it on a

full stomach can lead to digestive issues, such as diarrhea or
constipation, bloating, lethargy, and abdominal pains. You should
wait at least two hours after a meal before doing pranayama, but it
also depends on how you feel. If you’re still feeling full after three
hours, then wait a little longer.
While there are certain forms of pranayama that can be done to
assuage hunger and thirst, it’s best to do them only when you’ve
mastered the basics, so we’ll cover them last. If you’re starving, eat
something then wait at least two hours before doing pranayama. If
you take a light snack, such as a banana, a one-hour wait will suffice.

All exercises should be performed with empty bladders and bowels.

Also, be sure to set aside enough time for this practice. If you’re in a
hurry, there’s a temptation to just go through the motions to get it
over with, which renders it useless.

If you have breathing problems (such as asthma), it’s best to consult

your primary care doctor about what you can and can’t do, as well
as how far you can go. As to pregnant women, it’s best to consult
with a professional. There are medically certified and qualified hatha
yoga teachers who specialize in pregnant women, so you might
want to look them up.

Those with colds, coughs, and acute constipation should not do

sitkari pranayama. Sitali pranayama is also a no-no for those with
colds, coughs, and tonsillitis. If you have high blood pressure, avoid
surya bedhana pranayama and bhastrika pranayama. The latter is
also not recommended for those suffering from heart diseases and
ulcers.

If you have low blood pressure, don’t do ujjayi pranayama. In some

cases, ujjayi is also not recommended for those suffering from
hypertension and heart problems. Those with ear problems (such as
otitis media, glue ear, or swimmer’s ear) should stay away from
bhramari pranayama.

Sometimes, even after consulting an expert or your physician, you

might experience some discomfort, especially when starting out. At
the risk of sounding overly repetitive, remember that your body has
its own wisdom that you should pay attention to and obey.

Chapter 3: Preparation Before Beginning

Except during haṭha yoga exercises, pranayama must be performed
upright with the back straight, and with your jaw parallel to the
floor. Tilting your head down or backward, as well as slumping your
shoulders or back, can restrict the flow of air through your throat or
stomach, which can cause dizziness or nausea.

Sit properly

Despite maintaining a straight and upright posture, you must relax

as much as possible. While it may seem like a good idea to use a
chair with a back rest, it isn’t. Some back supports force you to lean
forward, while others invite you to lean backward. Still others keep
you completely upright, but the angle of the seat puts
uncomfortable pressure on your spine and buttocks.

While yogis traditionally sit cross-legged on the floor, we’re not

doing hatha yoga here. If you’re more comfortable sitting on
something other than the floor, then choose either a stool or a
backless chair. Avoid deep cushions that swallow you up. You want
something that’ll allow you to sit upright comfortably, as well as
help you maintain that posture for at least five minutes.

Relax

Tense your feet, scrunching them up into a ball, and hold them that
way for a slow count of three. Then let go. Enjoy the relaxed feeling
your feet should be exuding.

Repeat the process with your calves, then your upper legs, then
your thighs, then your stomach, then your chest, then your arms
and hands, then your neck, jaw, and face. Be sure to spend at least
three seconds tensing each part, then a few seconds enjoying the
relaxed feeling before moving onto the next body part.

While you don’t have to do this each time you sit for a session, that
type of fully-relaxed feeling is what your entire body should be
experiencing before you begin.
Breathe correctly

Most pranayama exercises are done through the nose, and very
rarely ever through the mouth. Further, almost all exercises require
you to breathe into your abdomen, what is known as belly-
breathing. Only in some cases will the breath be taken into the
chest. You must therefore learn to isolate your breathing properly.

Unless otherwise specified, keep your lips closed and your jaw
relaxed. If you’re doing the latter correctly, there should be a gap
between your upper and lower teeth. The tip of your tongue should
also be pressed against the back of your upper teeth.

Chapter 4: Adham Pranayama (Abdominal Breath)

If you look at infants and toddlers, they breathe through their

stomachs naturally, a process called diaphragmatic or abdominal
breathing. Only later do we start breathing through our chests,
known as clavicular or collarbone breathing. The latter is not healthy
as it does not maximize our use of oxygen and does not adequately
release toxins.

Adham pranayama is the default, so only continue with the rest

when you’ve mastered this exercise. Sit in front of a mirror (not
really necessary). Exhale, spread your fingers apart, and place your
palms on your stomach, making sure the tips of your middle fingers
meet above your belly button. Now inhale and bring the breath
directly into your stomach while keeping your chest relaxed.

If you do this correctly, your fingers should spread wide, the tips of
your middle fingers should pull apart, and your shoulders should not
rise (if you can’t tell, get yourself in front of a mirror). If your
shoulders do rise, then you’re still breathing with your chest and
have not isolated your abdomen correctly. Think of your in-breath as
the process by which you blow up your stomach like a balloon. Think
of your out-breath as pulling your stomach into your spine.
Pace each breath by doing a slow count of three each. As you
breathe in, think, “one one thousand, two one thousand, three one
thousand,” then repeat the count as you breathe out. Starting out
with a count of three is recommended. As you get more comfortable
with the process, you can increase the count to ten, but don’t push
it. Do only what you feel comfortable with.

A second variation is to breathe in directly into your stomach for a

fixed count, hold your breath for a fixed count, then exhale for a
fixed count. After a one second pause, inhale once more. A third
variation is to inhale, hold your breath, exhale, then hold your
breath, all with the same count. If you’re starting out with a count of
three, for example: inhale for a count of three, hold your breath for
a count of three, exhale for a count of three, hold your breath for a
count of three.

Clavicular breathing is useful when being active, but when you’re

not, it can lead to stress. According to traditional Indian medicine
(called ayurveda), it can also lead to digestive upsets, constipation,
and gynaecological problems. Your diaphragm is like a second heart.
Breathing into your abdomen allows it to suck in more venous blood
which improves general circulation.

This should be done for about five minutes in the morning before
breakfast, and again in the evening before dinner. Doing so not only
relaxes and focuses you, it can also reduce stress, tension,
headaches, and menstrual pain.

Chapter 5: Nadhi Sodhana Pranayama (Alternate Nostril Breath)

According to the Sanskrit texts, alternate nostril breathing balances

the nervous system, focuses the mind, and improves concentration.
Before any meditation or prayer, therefore, this pranayama is
usually recommended to give “oomph” when asking the divine for
something. In ayurveda, this exercise is believed to fight colds,
maintain body temperature, and improve the circulatory and
respiratory systems.
A study conducted at the Tagore Medical College & Hospital in India
seems to confirm some of this. Researchers led by Dr. D.V. Sivapriya
found that it can also improve pulmonary function. Their paper,
published in the 2010 edition of the Recent Research in Science and
Technology , also claims that those who practiced this pranayama
for 45 consecutive days showed improved cognitive abilities.

This exercise is also called aniloma viloma, which ayurvedic doctors

recommend for lethargy, gout, excessive fat, and mucus. It also
claims that this pranayama will ensure regular bowel movements, as
well as mitigate eating and sleeping disorders.

Take your right hand (or your left, if you’re more comfortable with
that) and press your thumb against your right nostril. Place your
index finger above your nose (at the spot between your brows) to
balance your hand. Your middle finger should rest against your left
nostril.

Exhale and empty your abdomen of air. Plug your right nostril with
your thumb and your left nostril with your middle finger. You are not
to push down on your nostrils, but plug them by squeezing your
thumb and middle fingers together very gently with your nose in-
between.

Unplug your left nostril and breathe in with it to a slow count of

three. Plug it back up and exhale out of your right nostril for a slow
count of three, then breathe in with the right nostril for a slow count
of three, and exhale out of your left nostril for a slow count of three.
This is one full nadi sodhana cycle.

A variation involves the use of the jalandhara bandha (throat lock).

Unplug your left nostril, breathe in, then plug it up and hold your
breath. Unplug your right nostril and breathe out of it, then breathe
in with it. Plug it up and hold your breath. Exhale with your left
nostril. This is also one full nadhi sodhana cycle.

The time you spend inhaling, holding your breath, then exhaling,
should all be equal. So if you spend three seconds inhaling, you
should also hold your breath for three seconds, and exhale for three
seconds. After each exhalation, there should be at least a one
second gap before you inhale, once more.

WARNING!

Some advanced forms of pranayama require you to try to expel air

while keeping your nose and throat blocked. This is what people do
to relieve the pressure on their ears when descending from a great
height. Doctors call this the Valsalva maneuver, which comes with
serious medical risks, so it must be avoided.

When you do nadi sodhana with the jalandhara bandha variation,

your aim is to simply hold your breath. DO NOT try to expel the air
while keeping your nasal and throat passages blocked.

Another variation is to hold your breath after completing a cycle.

This means that after you exhale through your left nostril, you plug
it, hold your breath for the same count, then unplug your left nostril
and inhale to begin a new cycle. This is especially recommended for
stomach and menstrual cramps.

In ayurveda, if you find yourself consistently breathing through only

one nostril even after blowing your nose, then you’re probably on
your way to a full-blown cold or fever. This pranayama can mitigate
that, but ayurveda also recommends slowing down and eating right,
as well as taking lots of liquid.

Chapter 6: Surya and Chandra Bedhana Pranayama (Sun and

Moon Piercing Breath)

Right or left nostril breathing is a variation of nadhi sodhana. In

hatha yoga and ayurveda, the right nostril is associated with the sun
(surya), and is therefore believed to stimulate heat. The left nostril,
on the other hand, is associated with the moon (chandra), and is
believed to stimulate coolness.

SURYA BEDHANA PRANAYAMA

 Plug your left nostril in the same way you would with nadhi
sodhana. Breathe in then out only through your right nostril, again
to a count of three. A variation is to breathe in, hold your breath,
then breathe out — again with only the right nostril.

Since this will increase the body’s temperature, this pranayama is

used to fight colds, lethargy, sluggishness, and before any taxing
physical activity. Those who’ve undergone abdominal, heart, or
brain surgery are advised to consult with their GPs before doing this.
Those with high blood pressure should avoid this altogether.

CHANDRA BEDHANA PRANAYAMA

This is the exact opposite of surya bedhana pranayama, wherein you

breathe only through the left nostril. There are no known
contraindications regarding this practice, which is used to combat
high fever, agitation, hypertension, and even premature ejaculation.
Chandra bedhana pranayama is also recommended for those who
are temperamental, as well as for those who are stressing out over
something.

Note:

Right nostril and left nostril breathing fall under the aegis of folk
remedies throughout India, Nepal, Assam, and Bhutan as they are
prescribed by ayurvedic doctors. They are therefore seen only as
remedies, not as overall cures.

A regular daily practice of nadhi sodhana, together with a healthy

diet, regular exercise, and adequate rest is believed to offset most
ailments. Should you find yourself having to use surya bedhana or
chandra bedhana regularly, it means (to the ayurvedic mind) that
you have an imbalance in your body and are advised to see a doctor.

Chapter 7: Ujjayi Pranayama (Victorious or Conquering Breath)

This one’s a bit tricky without someone to show you, so let’s take
this one slowly. To do this, you need to constrict your throat a little
so that your in-breath and out-breath can be heard. A good way to
start is to drop your chin a little. Doing this provides a slight
blockage to the air passage just above your collarbone. It should feel
a little tight.

Another way to produce this effect is to take your thumb and place
it gently in the hollow of your throat just above your collarbone. If
you start to choke, you’re pressing too hard, so back off a little. Now
breathe. If you’re doing it right, your in-breath and out-breath
should produce a slight wheezing sound, as if you have mucus in
your throat.

You can also try to say “aah,” while sucking your breath in. Most of
us are used to only making sounds as we exhale, but not as we
inhale. Making a sound while inhaling will make you conscious of
what goes on in your throat, especially with your glottis.

The glottis is that part of the throat we constrict to make the H, K, G

(as in “Grover,” not “George”), and Ng sounds. You want to constrict
your throat enough so you continuously make the H sound as you
breathe in and out, but with your lips closed.

You are not attempting a growl, nor a Darth Vader type sound. If
constricting your throat makes it itch, makes you cough, or makes
your breath heard by someone across the room, you’ve tightened it
too much. If you’re doing it right, only you (and someone sitting next
to you) should be able to hear the “ocean sound” (as yogis call it)
your breathing makes.

Practice and find the right degree of tension that allows you to
produce this sound without any discomfort, whatsoever, and to
maintain it comfortably for several minutes. Once you’ve found the
right amount of pressure, you’re ready to begin.

Keep your posture straight with your jaw parallel to the floor so
you’re staring straight ahead (though you can also close your eyes).
Now tighten your glottis so you produce the “ocean sound.” During
ujjayi, you only inhale and exhale, but never hold the breath. Care
must also be taken to ensure that the volume of your “ocean sound”
is consistent, and that your in-breath and out-breath are of the
same length. One inhalation and one exhalation counts as a single
cycle.

Ujjayi is the first step to deep meditation. It is useful in increasing

body heat, ensuring better oxygenation of the blood, regulating
blood pressure, and clearing toxins from the body. It is also
recommended for those suffering from insomnia, as well as
menstrual cramps.

Chapter 8: Kapalbhati and Bhastrika Pranayama (Shining Skull and

Bellows Breath)

A number of teachers use these terms interchangeably, which is

grossly incorrect. These two pranayamas should not be done by
pregnant women, as well as by those who suffer from high blood
pressure, hypertension, heart disease, hernia, and ulcers.

KAPALBHATI PRANAYAMA

Kapal refers not just to the skull, but to everything attached to it —

including the brain and organs inside, as well as the face outside. It
is believed to cure cranial sinuses and anemia, as well as to purify
the respiratory system and facilitate weight loss. Bhati refers to the
way it firms the skin and makes it glow, the result of increased
oxygen to the blood. Kapalbhati supposedly preserves beauty and
restores youth.

This pranayama is recommended for smokers, as it is believed to

detoxify the lungs. Since it also helps to tone the abs, those with
poor digestion and irregular bowel movements are advised to
perform this regularly. Many studies confirm that it is also good for
asthma and bronchitis, but it’s best to consult your GP before trying
this out.

In kapalbhati, you breathe as you would in ujjayi, but the focus here
is on exhalation. Instead of a gentle out-breath, however, pull your
abdomen quickly and sharply in toward your spine to produce a
series of loud exhalations through your nose (NOT your mouth).
Inhalations should be passive, the result of a recoil action after you
forcefully expel your breath (again with your nose ONLY).

One exhalation and recoil inhalation per second is a decent pace,

two exhalations per second is considered best, while going slower is
considered useless. That said, choose the pace that feels best for
you. Start off with a continuous flow for one minute, then take a
break before repeating the process. You can lengthen your time as
you get better and stronger.

BHASTRIKA PRANAYAMA

Think of the way an ironsmith pumps a bellows rhythmically and

quickly to maintain a high temperature in his forge, which explains
why it’s also called agni pranayama (fire breath). Only do this when
you’re comfortable with kapalbhati.

In this variation, there is an equal emphasis given to the exhalation,

which should also be done in ujjayi. The length and volume of your
in-breath should be equal to your out-breath. Between each
inhalation and exhalation, there should be a quick pause. One
inhalation-pause and one exhalation-pause constitutes an entire
cycle. A decent cycle should last about 1 second, while two cycles a
second is considered good.

Chapter 9: Bhramari Pranayama (Humming Bee Breath)

This one is recommended for strengthening the nervous system,

boosting energy levels, improving the transport of nutrients to the
cells, curing headaches and mitigating migraines, as well as reducing
blood pressure. Those who suffer from short-term memory and lack
of focus are also advised to do this pranayama.

Recent studies suggest that this pranayama may also treat some
forms of obsessive compulsive disorder. Still others have found that
it can help to regulate the endocrinal system, making it useful for
pregnant women. If you spend lots of time in front of a monitor, you
might also find this helpful.

Bhramari makes use of the shanmukhi mudra, a hand gesture you

apply to your face, so let’s deal with this first. This mask is also
known as the closing of the seven gates : the two ears, two eyes,
two nostrils, and the mouth.

Take your thumbs and press them against your tragi. The tragus is
the hard part of your ear that’s connected to your cheek. It lies
above your ear lobe and sort of sticks out over your ear hole.
Pressing your thumbs against your tragi will not block out sound, but
you should press down on them firmly but gently enough to muffle
noise.

Close your eyes and gently rest your index fingers against your
closed lids, such that the fingers rest over your eyeballs while the
tips rest against the space between the corners of your eyes and the
upper bridge of your nose. If you see spots or colors, you’re pressing
too hard.

The tips of your middle fingers should rest on either side of your
nose, midway between where the tips of your index fingers rest, and
your nostrils. The tips of your ring fingers should rest on either side
of your nostrils, but do not block them off as you would in nadhi
sodhana.

Finally, your pinky fingers should rest either over your closed lips, or
beneath your lower lip to “seal the gate of the mouth.” To make
sure it stays sealed, eliminate the gap between your upper and
lower teeth by biting down gently. Ayurveda has its own version of
the meridian points used in acupuncture and acupressure, which is
why you have to get this right (though variations do exist).

Once your mudra is in place, breathe in quietly and normally

through the nose (no ujjayi) taking the air directly into your
abdomen. Then exhale, but make a humming noise like a bee. There
will be no holding of the breath here, so one quiet inhalation and
one humming exhalation counts as one cycle. As with all other forms
of pranayama, the duration of each in-breath and out-breath must
be the same.

Chapter 10: Sitali and Sitkari Pranayama (Cooling and Sipping or

Hissing Breath)

In a country as generally hot and poor as India, these two are very
popular, even among non-yoga practitioners. Both are guaranteed
to cool the body, while five to ten counts can assuage hunger and
thirst, making them a favorite among weight watchers.

Traditionally, sitali and sitkari have also been recommended cures

for laziness, reducing bile and mucus, as well as for relieving the
pain of arthritis. As of this writing, however, no definitive studies
have been made regarding these claims, though research on their
ability to reduce hot flashes is promising. Both pranayamas are
unusual in that they require you to breathe in through your mouth.

SITALI PRANAYAMA

To perform this, you first have to make a tube out of your tongue
by curling the sides up and pressing them together. Stick your
tongue out of your mouth, then suck in air through the tube you’ve
made directly into your abdomen. There should be a slight hissing
noise as you do this. Take care to regulate the sound so that it’s not
too loud, rough, shaky, or irregular. What you want is a smooth and
consistent hiss.

Once your abdomen is full, stick your tongue back in, close your
lips, and grit your teeth lightly as you hold your breath. Then exhale
through your nose. Your in-breath, held-breath, and out-breath
should be of the same duration. Together, they qualify as one count.

SITKARI PRANAYAMA

For those of you who can’t curl your tongues into perfect tubes,
relax. The ability to do so is genetic, apparently, which sitkari
addresses. In this variation, you open your mouth and expose your
teeth, gently resting your upper teeth atop your lower ones. Place
the tip of your tongue against the back of your upper teeth in the
same way you do when you pronounce D, L, N, and T.

Breathe in through your teeth, taking the air down to your

abdomen. If you’ve placed your tongue correctly, there should be a
slight hissing sound as you draw the air in. Once your abdomen is
full, close your mouth, let your upper teeth drop into a gentle and
comfortable bite, then hold your breath. Finally, exhale through
your nose.

As with sitali, your in-breath, held-breath, and out-breath should be

of the same duration, which makes up one count.

Conclusion

Pranayama is an ancient science that can be practiced without any

belief in religion or the supernatural. You don’t even have to take up
yoga. It makes a number of astonishing health claims, and while
some of these are able to stand up to scientific scrutiny, others have
yet to do so.

The growing popularity of this discipline is a testament to the fact

that it’s not just a fad. Like those who’ve practiced it in the past,
more and more are beginning to discover the benefits of this
system. This is a good thing because it forces more in the scientific
establishment to look deeper into it, and who knows what other
health claims might eventually be proven true?

Breath is life, after all, but as with anything, one must approach
pranayama with a degree of caution. That which can benefit can also
destroy, and as the ancient writers and modern doctors are proving
— what can heal can also harm.

Adham pranayama is the safest practice available. We all start doing

this naturally as infants and toddlers, after all. Then puberty comes
along and we forget. Start with adham pranayama and see how you
feel. Based on your results, as well as your GP’s advice, you can then
move on to the rest.
 Pranayama:

15 Step-by-Step Breathing Techniques to

Relieve Stress and Calm Your Mind

Introduction: What is Pranayama?

Pranayama is a Sanskrit word, with “pran” meaning “breath”, and

“ayama” meaning “control”. Breath control—sounds simple enough
right? Just learning to control our breathing. But many of us have a
much harder time with our respiration that we may realize. We rush
from place to place, huffing and puffing, wheezing and panting. And
as out of breath as we are, it often sends our entire body off-
balance. You see, the quality of our breathing is much more
important than we would care to admit.

Pranayama approaches the common practice of breathing as it were

an artform, utilizing many centuries of respiratory perfection. For
much of this time, the art of breathing—as it were—was mostly
confined to monasteries in India, it wasn’t until much more recently
that this practice became known to the wider world. Pranayama was
actually intensely guarded in mystical circles as a secret art, with
most Yogi’s (practitioners of Yoga) extremely reluctant to share their
closely held secrets.

Usually, only the initiated who had proved themselves by passing

several trials and tests were invited to learn more about pranayama.
Previously it was only after a would-be adherent to pranayama
subjected themselves to much fasting, and perhaps a few climbs of
the Himalayan mountains with heavy rocks strapped to their backs,
that these Yogic Masters shared their hidden knowledge. But you no
longer have to climb Mt. Himalaya with a backpack full of rocks in
order to train yourself in pranayama, the doors of knowledge have
now been opened wide for anyone willing to venture in.

Chapter 1: Preparing for Pranayama

Before we begin our breathing exercises, there are a few things that
you should prepare for in advance. You need to make sure that you
are in the right place, and utilizing the right time, to make sure that
your routine isn’t interrupted, and that you get the most benefit
from its practice. You also need to make sure that you are physically
prepped with the right diet and sufficient rest so that you can be in
the best condition to engage in a pranayama routine. Here in this
chapter we will make sure that you learn the best way to prepare
and optimize yourself for your pranayama breathing exercises.

Creating the Ideal Atmosphere for Pranayama

The Yogi’s of old have spoken at great length when it comes to the
ideal atmosphere in which pranayama should be practiced. Some of
the recommendations that these ancient Indians crafted are largely
irrelevant to us today, but other pieces of advice still hold true. Take
this piece of ancient wisdom for example, the Yogi’s always
instructed followers of pranayama, that they should practice their
breathing exercises, “in a province with a stable government, ruled
by a kind, religiously minded ruler, stable government, ruled by a
kind, religiously minded ruler and inhabited by religious masses.”

For most in North America and Europe, such instructions are

thankfully devoid of meaning, but in the ancient world where many
regions were subject to invasion, ruthless dictatorships, and
generally chaotic governments, such things had to be sorted out!
Another piece of advice given about proper atmosphere is in much
the same vein, stating, that there should be, “no fear of invasion and
no disturbance from beasts, thieves, bad characters, insects,
epidemics, and natural calamities like draught or floods.”

This is again, a no brainer for most of us, and is basically stating,

“Only do Pranayama in places where you won’t get killed!” If you
are planning on meditating in a back alley of the Bronx in New York,
at 3 in the morning, its probably not a good idea. I think we can all
understand that. But besides basic precautions for physical safety
while engaging in Pranayama, what can we do? Number one, find a
quite place. That means absolutely quiet, no TV, no radio, no
conversations in the background.

You need to be in an environment where you can primarily focus on

your breathing and not on other sounds reverberating around you. If
your own living environment is unable to generate this kind of
serenity, quiet corners of nature parks are a good place to practice,
and so are private rooms in public libraries. But wherever you may
go, just make sure that it is the ideal environment for pranayama.

Having Correct Posture and Seating

Next to creating the right atmosphere, the most important thing for
any given breathing exercise is to have the right posture and seating
while you perform it. You should make sure that the mind, as well as
the joints, and muscles of the body are relaxed. If it helps you may
want to engage in some brief stretching before you begin. Make
sure you sit up straight, with your weight evenly balanced on your
spine so that you can have the endurance to see your pranayama
session through to the end.

Your body needs to be steady for prolonged meditative states, and

pranayama is no different. If you are able, and it won’t present any
undue medical difficulties for you—you may also want to consider
skipping breakfast as well. A full stomach tends to interrupt with the
needed posture for pranayama. It is for this reason that it is often
suggested to do pranayama early in the day before eating. Our lung
capacity is also impacted by a full stomach, versus an empty one, so
just keep all of these considerations in mind before you set out to do
your breathing exercises.

Develop a Regular Pranayama Routine

 We all have routines. Even if it’s just waking up
in the morning, making a pot of coffee, and going into the shower,
we all have set habits and routines that engage in during our life.
One of the most important things that you can do in your
preparation for pranayama is to simply prep for your own regular
routine for your breathing exercises as well. Because the truth is,
the benefits of pranayama will never be fully realized if you only do
it on rare occasions.

You need to have regular times in which you can complete your
exercises. This means setting aside a specific time either every day,
or at least a few times a week, in which you can engage in the same
repetitive exercises without interruption and without hindrance.
Some really enjoy the fact that they can have designated times in
which to focus on this aspect of their life. It enables them to get
away for an hour a day without having to feel guilty. And if anyone
asks any questions, just say— “Hey! Give me a break folks! It’s just a
part of my regular pranayama routine!”

Chapter 2: Practicing Abdominal and Diaphragm Breathing

Whether you actually practice the precepts of pranayama or not, it

can’t be stressed enough just how important abdominal breathing
really is. The better we breathe out of our abdomen the better that
we will generally feel. In pranayama, the breath that we breathe
into ourselves is known as “Shwas”, and the breath that we breath
out is known as “Prashwas”.

Using Pranayama Crocodile Breath

I know that some of you may be thinking that you have something
akin to crocodile breath when you wake up in the morning but that
is not what we are talking about here! When we refer to pranayama
crocodile breath, we are actually referring to a very specific position
that you can place upon the muscles of your diaphragm so that your
breathing can be better facilitated. In order to place yourself into
this position you need to lay flat on your stomach with your arms
folded at about 45 degrees’ high, over each shoulder. It may not be
the most comfortable position at first, but your body will quickly
acclimate to the unique stressors that this provides.

Once you are in this position you will feel your body’s breath moving
rapidly through your diaphragm and your abdomen. This breathing
exercise will work to relieve abdominal tension that you may feel as
you go throughout the day. Those that suffer from chronic anxiety
typically have quite a bit of pressure in their abdomen when they
breathe. Colloquially this is known as “butterfly’s in the stomach”.
So, if you too could use a relief from those pesky butterfly’s you
should give pranayama crocodile breath a try! It will release the
tension and set those butterfly’s free!

Attaining the Relaxation Pose

 The relaxation pose, or as it is
traditionally known in pranayama circles, “shavasana”, is used to
focus on abdominal breathing and particularly the abdomen as it
rises and falls during relaxed and regular breaths. For this exercise,
you will lay down, flat on your back, with your head slightly elevated
by a pillow. Now begin to focus intensely on your breathing, making
yourself acknowledge and experience every single movement as
your lungs fill with air.

Let your rib cage become loose and flexible, even as the muscles of
your body become still and devoid of all motion. After you have
done this for a while, try raising your hands over your head as you
breathe, serving as an extension of your rising abdomen as they rise
and fall. Do this several times before putting your hands back down
to your side. Now take a moment to continue breathing without this
extra stimulation and monitor and take note of the changes in your
respiration. You will immediately notice a feeling of great relaxation.

Upright Abdominal Breathing

 Just by sitting up in a
chair you can experience a great change in your overall breathing
capacity. From this change in position alone you will notice that your
respiration does not feel like it does when you are standing, or lying
in bed. This a clear indication of your diaphragm and abdomen at
work, using muscles to help regulate breathing in a wide variety of
physical poses. You can further enhance some of these techniques
with regular breathing exercises. To engage in upright abdominal
breathing, put each hand into onto your thighs as you are sitting
upright in a chair.

Now close your eyes and pay especially attention to your abdomen
and diaphragm as you breathe in and out. As you sit upright let your
back muscles tighten slightly to keep your posture with minimum
effort. You will soon notice your respiration expanding out on each
side of your lungs. You will also see that your stomach is expanding
with each and every breath. Proceed with this exercise for several
more go arounds, carefully monitoring the sensations as you
experience them. You should soon experience stronger more
frequent breaths that seem to be coming from your upper
abdomen. As you concentrate on your respiration allow your mind
to relax.

Udara Svasana
Udara Svasana is a traditional breathing technique that will allow
the expansion of the abdomen. In this exercise, lay down flat on
your back, stretched out on the floor. Next, place your hand over
your belly button. Now inhale as deep as you possibly can, allowing
your stomach to greatly expand from the air. As you do this, pay
especial attention to your belly button. Watch as it lifts and recedes
like the tides of the ocean, and you will soon see tidal waves of rest
and relaxation flowing through you. All of the techniques presented
in this chapter are greatly beneficial for redirecting respiration in the
abdomen and diaphragm. Use them as much as they are needed.

Chapter 3: Pranayama Breathing

Pranayama breathing is a really unique way to improve physical and

mental balance of the body. There are several techniques that can
be explored to help facilitate relaxed respiration, but there are only
so many pages in this book! Having that said, we are going to focus
on the most important! Here in this chapter you will find the best of
the best, try them all!

Bhastrika Pranayama
Also known as “bellows breath”, “Bhastrika Pranayama” is a type of
breathing exercise used to help increase your “prana” or as yoga
gurus would have it—your life force. Such things are not to be taken
lightly. Without adequate prana we become sluggish, slow, tried,
and depressed. Sometimes we just need to recharge our prana
batteries by improving our breathing. This exercise will allow you to
do just that. Start off by placing yourself in a sitting posture on a
hard-backed chair.

Raise yourself up as high as you can while maintaining good, straight

posture in the seat. Now breathe in as deeply as possible, letting
your abdomen fully expand as you do so. After doing this a few
times, exhale with sudden force out of your nostrils, before inhaling
just as forcefully. Repeat this several times. This will enable you to
focus your respiration solely through your diaphragm, enabling you
to send sudden surges of oxygen to your bloodstream, thereby
giving you a sudden burst of energy.

I know that all this talk of “prana” and “life force” may sound like a
bunch of mystical mumbo at first glance. But as you can see here, if
we just change the terminology, much of what is practiced in
exercises like this are very much based in very real, physiological
science. This is precisely why—regardless of what your personal
belief system might be—these yogic practices have some very real
benefits for all of us, if we just give them a try for ourselves.

Kapalbhati Pranayama
 This yogic method of breathing will provide
an immediate sense of calm and clarity to the mind. But rather than
long breaths out of the abdomen, this method employs a series of
focused, short and powerful exhalations, followed by a series of
gentler inhalations. This method is meant to clean out the lungs, and
there is quite a bit of evidence that this method really does help to
filter out debris from mucous membranes in the respiratory system.

This method of breathing is especially helpful if you are suffering

from allergies or cold and flu symptoms. This exercise has been said
to bring about a “natural glow” in its participants, thus the
explanation behind the yogic name for it, “skull shining breath”. The
best way to employ this exercise is to sit up straight, with your
hands outstretched toward the ceiling, as you breathe in rapid
breaths, followed by increasingly gentle, full inhalations.

Bahya Pranayama
 Also known as “external breathing”
this method of pranayama, focusses on keeping our breathing
outside of the body. How do you do that you might ask? Well—for
starters make sure that you feel your diaphragm as it rises and falls,
and your abdomen as it expands in and out. Keep a close focus on all
of these aspects of your breathing throughout the entire experience.
Now exhale with tremendous force, using your abdomen and
diaphragm to squeeze as much air as possible outside of your lungs.

Next, touch your chin to your chest, and try to suck your abdomen
in as much as you can (if you have ever been fat and tried to be
skinny, you might know how to do this!) until your abdomen is
perfectly retracted into your body. This exercise will leave you with
a hollow space right below your ribcage, leaving your abdomen
muscles firmly pressed against your back! Maintain this position as
long as you can. Finally, lift your chin up and begin to slowly inhale,
letting your lungs completely fill with air. Do this as many times as
necessary.

Bramari Pranayama

Bramari Pranayama is also sometimes known as “bee breath” and as

you are about to see—for good reason. This type of exercise utilizes
the vocal cords to create a loud intonation for the purpose of calm.
The ancient yogic masters likened it to the bumbling of a bee. This
breathing exercise provides great relief to any agitation or stress
that you may be feeling. Try to sit as near as you can to a wall or
corner, in order to help facilitate focus, and sit up straight in either a
chair or right down on the floor.

Now place each one of your index fingers into your ear canals, and
press down on the cartilage that resides between your ear and
cheek. Inhale, and exhale; as you breathe out press down on this
cartilage structure with your fingers. Do this while humming as loud
as you can, sounding like something akin to a bee. Repeat this entire
process several times until you feel better. On the surface this may
seem like a really odd exercise, but it really does work! The only
trouble is, when you are sitting at your cubicle in the middle of the
day, holding your ears and buzzing like a bumble bee, your
coworkers just might think you have lost your mind!

I can remember a time I was in the parking lot of a job I worked and
became confronted with this sort of eventuality. I was behind
schedule on a project and under severe duress and thought a little
pranayama pick-me-up would help. As I looked out at the empty lot I
thought I was by myself. I didn’t see anyone walking around or in
their cars, so I figured I had the all clear to do my thing. Well—
everything was fine, until a security guard tapped on my window
and asked, “Daughter just what do you think you are—a bumble
bee?”

Needless to say, Mr. Security didn’t quite have the patience for
pranayama! But nevertheless, if you can manage it, without
distraction or disruption, this one breathing exercise can do
wonders to clear out stress! The actions involved in Bramari
Pranayama serve to clear out frazzled nerves and bring back clarity
and focus, you really should give this one a try!

Purna Svasana Pranayama

In order to engage in this breathing exercise seat yourself in a

relaxed position, it doesn’t’ matter where, it could be on the floor or
on the couch. Now lift each hand over your head and rest your arms
on the back of each shoulder, with each elbow bended toward your
head. This position will help to expand and stretch out your chest
muscles to their maximum extent. Interestingly enough, those that
are frequent sufferers of asthma have found this aspect of the
exercise alone tremendously helpful in order to help free them from
their often-constricted bronchial tubes.

As an asthma sufferer, I can personally vouch for this one myself. I

often wake up unable to breathe, feeling like my lungs, or bronchial
passages are closing up on me. Any asthma patient knows just how
distressing this feeling is. With your bronchial tubes inside your
lungs closing up into narrow little straws, no matter how much you
struggle to breathe and get the air into your lungs, it remains
stopped up in the back of your throat. Well there is indeed good
news—because this exercise will help to open those gateways of air
so that oxygen can better come in and out of the body.

Cleansing Pranayama

For this exercise you will need

to sit in the standard “lotus” position with your legs crossed and
your back completely straight. Now take your thumb and use it to
close your right nostril, with your nostril closed in this manner,
breathe in through your open left nostril. After you have done this,
open your right nostril and close your left nostril. Now breathe out
of your right nostril. Repeat this exercise several times before
closing both nostrils and holding your breath for about 30 seconds
or so.
As you continue to practice this routine attempt to expand that 30
second window of holding your breath for longer and longer periods
of time. You can start off your first session with just 30 seconds, but
then the next day, try 45 seconds, and the day after that a full
minute. It is of course not recommended to hold your broth much
longer than a minute. We are trying to reset and recalibrate the
performance of our lungs after all—not trying to pass out! At any
rate, if done correctly, this exercise will serve to help cleanse and
calm your body’s regulatory systems. It serves to improve the
function of the nasal cavities in relation to the respiratory system.

Chapter 4: Tapping into the Head and Spine Circuits

In Pranayama, the head and spinal circuits refer to the centers of

respiration that reside in the head, neck, and spinal column. These
circuits should be utilized every single day in order to better
facilitate proper pranayama breathing techniques. Here are a few of
some of the most important circuits to make use of.

Spinal Breathing

Sit in a comfortable position with each eye closed. Also keep your
mouth shut as you inhale deeply though your nostrils. Make sure
that inhalation begins through your abdomen and then proceeds to
fill up your diaphragm, and then up your spine, across your collar
bones and to your head. This form of spinal breathing allows the air
to travel directly up your spinal circuit. This will improve your overall
breathing capabilities tremendously. Be sure to make spinal
breathing a part of your pranayama routine as soon as possible.
Lion’s Breath

In this breathing exercise you can channel the ferocity of the lion in
order to open up your breathing canal! Sit with your legs crossed on
the floor and stretch out your hands with your palms upraised. Now
look straight ahead with your eyes open wide, let your jaw slowly
drop and then let out a lion’s roar! Obviously, this technique
requires a bit of privacy and can not be done where you will create a
disturbance to others. But when you can find a good place to do it,
lion’s breath can really serve as a major relief to your respiratory
system. After doing this exercise a few times you will notice that
your throat is clearer, your eyes are more focused, and your general
lung capacity has improved. All from a little lion’s breath!

Dog Breathing

It may sound a little bit funny, but panting like a dog can have some
tremendous benefits! Tapping into this head circuit will help you to
catch your breath and increase your energy. And its just as simple as
it sounds, when you have a nice and private place to practice, open
your mouth, slightly distend your tongue and forcefully pant as you
breathe in the air. In may not be the most attractive thing to do, but
if you do it for long enough you will see some immediate results!

Applying Chin Lock

For those not exposed to pranayama, they may very well be

wondering what a “chin lock” could be. In pranayama there are
many ways that we can take advantage of special head and spine
“circuits” or regions help facilitate our controlled breathing. And one
of these ways to take advantage is to employ something called “chin
lock”. Using a chin lock entails putting the body in a state of
relaxation, and after breathing deep and holding our breath,
bending our head down so that our chin is firmly pressed, or
“locked” into our chest.

After you have done this, now straighten out your hands right in
front of you, press your knees together, and lock your position in
place. Keep your breath held in, and maintain this pose for as long
as you possibly are able to do so, in a relatively comfortable manner.
Once you have held the position as long as you are able, you can
then relax each shoulder, drop your arms, and raise your head out
of the chin lock. Now allow yourself to exhale, breathing out slow
and steady.

Rest for a moment and repeat. Harnessing this circuit will allow you
to charge the neural pathways of your head and neck, pumping
more blood to the region. It also helps to stimulate your thyroid
glands, enabling them to better do their job of regulating the mood
and stability of your mental state. This method has also been shown
to help lower blood pressure for those who are suffering with higher
from hypertension. Over all, practicing the chin lock will definitely
be assistance to you, if you are battling against stress.

Rooting Yourself in Place

It is known as either “rooting your self in place” or simply the “root

lock”. This meditative pose is achieved with the knees reaching the
ground, and the spine rigidly locked upright, and in place.
Meanwhile the entire body is to begin a process of muscle
relaxation with the palms outstretched before you. It is only then
that the practice of pranayama can truly begin. No matter what kind
of breathing technique you may be using, always make sure that you
are firmly rooted in place before you begin—it is only then that the
practice of pranayama can truly be carried out successfully.

Conclusion: Breathing Has Never Been Better!

If you don’t mind me pointing out the obvious here, I just wanted to
remind you of something—we all have to breathe. Breathing allows
us to stimulate the life force within us, to keep us alive. Simply
enough—if we didn’t breathe we would not be able to continue
living. But expand on that further, and you find that beyond just
keeping our heart beating, the quality of our breathing in turn
affects the quality of our life.
If we have constantly stressed and constricted lungs that force us to
take short and shallow breaths, our mood and general health will
almost certainly suffer as a result. The ancient yogis understood this
connection and spent hundreds of years studying and perfecting
something that most of us simply take for granted—how to breathe!
They determined that “prana” was the underlying foundation
behind all biophysical functions, and they sought to perfect it.

They knew from trial and error that through repetitive actions of the
lungs, they could fortify and strengthen the entire body. With the
routine practice of pranayama blood flow can be better regulated,
the nervous system can be improved upon, and general health and
vigor can be restored. And you too, can discover just as these
ancient gurus found out thousands of years ago, just how beneficial
a little bit of pranayama can be for you too! Thank you for reading!