Yoga Breathing (Pranayama) - What is Yoga Breathing?

Yoga breathing, or Pranayama, is the science of breath control. It consists of

series of exercises especially intended to meet the body's needs and keep it in
vibrant health. Pranayama comes from the following words:

 Prana - "life force" or "life energy"

 Yama - "discipline" or "control"
 Ayama - "expansion", "non-restraint", or "extension"

Thus, Pranayama means "breathing techniques" or "breath control". Ideally,

this practice of opening up the inner life force is not merely to take healthy
deep breaths. It is intended for yoga practitioners to help and prepare them
in their Meditation process.

In our respiration process, we breathe in or inhale oxygen into our body, going
through our body systems in a form of energy to charge our different body
parts. Then we exhale carbon dioxide and take away all toxic wastes from our
body. Through the practice of Pranayama, the balance of oxygen and carbon
dioxide is attained. Absorbing prana through breath control links our body,
mind, and spirit.

But life is full of stress. Because of the daily work, family, or financial
pressures, we tend to ignore our breathing. Thus, it tends to be fast and
shallow. The use of only a fraction of your lungs results to lack of oxygen and
may lead to different complications. Heart diseases, sleep disorders, and
fatigue are some of the effects of oxygen starvation. Therefore, the negative
energy of being restless and troublesome leads to lesser prana inside the
body. By practicing deep and systematic breathing through Pranayama, we
reenergize our body.

These are the four stages of Pranayama:

 Arambha - the commencement stage wherein the person's interest in

Pranayama is awakened
 Ghata - the stage where the three sariras merge to envelope the soul.
The three sariras are gross, subtle, and causal.
 Parichay- the stage where the yogi experiences the knowledge of
Pranayama
 Nispatti- the stage where the yogi goes beyond his physical body, and
unites with the supreme

Benefits of Pranayama
Breathing is a normal part of our life, though we fail to pay attention to it. It
is an autonomic function of the body that we perform even without
concentrating on it. Why then do we have to learn yoga breathing? Here are
some reasons why Pranayama is important:
  Pranayama teaches us the proper way to breathe. We became used to
breathing from our chest, using only a fraction of the lungs, not
knowing that this unhealthy and unnatural way of inhaling may lead to
several complications. With yoga breathing, we increase the capacity
of our lungs, bringing more oxygen supply to the body to function well.
We learn how to breathe slowly and deeply - the right way.
 Pranayama reduces the toxins and body wastes from within our body. It
prevents one from acquiring diseases.
 Pranayama helps in one's digestion. With the proper way of breathing,
one's metabolism and health condition will start to improve.
 Pranayama develops our concentration and focus. It fights away stress
and relaxes the body. Controlling one's breathing also results to
serenity and peace of mind.
 Pranayama offers a better self-control. Through concentration, one can
better handle temper and reactions. Mind can function clearly,
avoiding arguments and wrong decisions. Moreover, self-control also
involves control over one's physical body.
 Pranayama leads to spiritual journey through a relaxed body and mind.

However, Pranayama should not be forced and done without proper

preparation, or it may lead to nervous breakdowns. It is part of a process in
yoga. Breath control is a spiritual practice of cleansing the mind and body
which should be done appropriately and with proper guidance and
preparation.

Yoga Breathing (Pranayama) - The Importance of

Breathing
One of the Five Principles of Yoga is Pranayama or Breathing Exercise which
promotes proper breathing. The Yogis realized the importance of an adequate
oxygen supply thousands of years ago that is why they developed and
perfected various Breathing Techniques that will help to revitalize the mind
and the body.

Pranayama - the science of breath control, consist a series of exercises

intended to meet these needs and to keep the body in vibrant health.
 Proper Breathing in a Yogic point of view is to bring more oxygen to the
blood and to the brain, and to control prana or the vital life energy.
 These techniques have also proved to help the prevention of major
diseases and cure minor illnesses.

Breathing is important for two basic reasons.

 It is the only means of supplying our bodies and its various organs with
oxygen which is vital for our health.
 Breathing is one of the ways to get rid of waste products and toxins
from our body.

Why Oxygen is so vital?

 Oxygen is the most vital nutrient in our bodies.
  It is essential for the proper and efficient functioning of the brain,
nerves, Glands and other internal organs.
 We can survive without food for weeks and without water for days, but
without oxygen we will die within a few minutes.
 If the brain does not get proper supply of this essential nutrient, it will
cause degradation of all the vital organs of the body.
 The brain requires more oxygen than any other organ. If it doesn't get
enough, the result is mental sluggishness, negative thoughts,
depression and, eventually, vision and hearing declines. Oxygen supply
in our body, however, declines as we get older and if we live a poor
lifestyle.

Oxygen purifies the blood stream

One of the major secrets of energy and rejuvenation is a purified blood
stream. The quickest and most effective way to purify the blood stream is by
taking in extra supplies of oxygen from the air we breathe. The Breathing
Exercises described in this website are the most effective methods ever
devised for saturating the blood with extra oxygen. So here are a few things
about what oxygen do to our body:
 Oxygen recharges the body's batteries (the solar plexus).
 Most of our energy requirements come, not from food, but from the air
we breathe.
 By purifying the blood stream, every part of the body benefits, as well
as the mind.
 Rejuvenation of the skin will start to occur.
 Scientists have discovered that the chemical basis of energy production
in the body is a chemical called Adenosine Triphosphate (ATP). If
something goes wrong with the production of ATP, the result is lowered
vitality, disease and premature aging.
 Scientists have also discovered that oxygen is critical for the production
of ATP; in fact, it is in fact its most vital component.
 The work done at Baylor University in the USA has shown that you can
reverse Arterial Disease in monkeys by infusing oxygen into the
diseased arteries.
 Yoga permits us to tap into this vital nutrient.

Importance of Healthy Breathing

We know how to breathe. It is something that occurs automatically,
spontaneously, and naturally. We are breathing even when we are not aware
of it. So it seems foolish to think that one can be told how to breathe. Yet,
one's breathing becomes modified and restricted in various ways, not just
momentarily but habitually. We develop unhealthy habits without being aware
of it. For example:
 We tend to assume positions such as slouching that diminishes lung
capacity to function properly, which result to shortened breaths.
 We also live in social conditions that are not good for the health of our
Respiratory System.
 A normally sedentary person, when confronted with a perplexing
problem, tends to lean forward, draw his arms together, and bend his
head down. All these body postures result to reduced lung capacity.
 However, we also tend to have some bad habits that affect our
breathing and here are a few reasons.
 As our duties, responsibilities and their attendant problems become
more demanding; we develop habits of forgetting to breathe.
 The more we concentrate on something, the tenser the muscles
become. This leads to the contraction of the muscles in your arms,
neck and chest.
o The muscles that move the thorax and control inhalation and
muscular tenseness clamp down and restrict the exhalation.
o The breaths become shorter and shorter.
o After an extended period of intense focusing, the whole system
seems to be frozen in a certain posture.
o We become fatigued from the decreased circulation of blood and
from the decreased availability of oxygen for the blood because
we have almost stopped breathing.

Try an experiment suggested by Swami Vishnudevananda:

1. Focus attention upon the ticks of a clock placed at a distance of

about twelve feet.
2. If you get distracted, try concentrating harder until you
experience the ticking with undivided attention.
3. If you fail at first, you should try again and again until you
succeed in keeping the ticking clearly in mind for at least a few
seconds.

What happened? The majority of persons who took part in this

experiment reported that they have completely suspended the breath.
The others, who concentrated less, reported that they experienced
very slow breathing.

This experiment shows clearly that where there is concentration of the

mind, the breathing becomes very slow or even gets suspended
temporarily.

What's Wrong with the Way We Breathe?

 Our breathing is too shallow and too quick.
 We are not taking in sufficient oxygen and we are not eliminating
sufficient carbon dioxide. As a result, our bodies are oxygen starved,
and a toxic build-up occurs. Every cell in the body requires oxygen and
our level of vitality is just a product of the health of all the cells.
 Shallow breathing does not exercise the lungs enough, so they lose
some of their function, causing a further reduction in vitality.
 Animals which breathe slowly live the longest; the elephant is a good
example. We need to breathe more slowly and deeply.
 Quick shallow breathing results in oxygen starvation which leads to
reduced vitality, premature ageing, poor immune system and a myriad
of other factors.
Why Is Our Breath Fast and Shallow?
There are several reasons why our breath becomes fast and shallow. The
major reasons are:
 We are in a hurry most of the time. Our movements and breathing
follow this pattern.
 The increasing stress of modern living makes us breathe more quickly
and less deeply.
 We get too emotional too easily.
 We get easily excited or angry, and most of the time, we suffer from
Anxiety due to worry.

These negative emotional states affect the rate of breathing, causing it to be

fast and shallow. On the other hand here are some other reasons due to
unknown wrong breathing habit.
 Modern technology and automation reduces our need for physical
activity. There is less need to breathe deeply, so we develop the
shallow breathing habit.
 We are working indoors more and more. This increases our exposure to
pollution. As a result, the body instinctively inhales less air to protect
itself from pollution.
 The body just takes in enough air to tick over.

As we go through life, these bad breathing habits we picked up become part

of our lives. Unless we do something to reverse these habits, we can suffer
permanent problems. The good news is that these are reversible. The bad
news is that before we can change these habits, we should recognize and
accept that our behavior needs to be changed. This means that we see for
ourselves the benefits of good Breathing Techniques.

Certainly, Yoga is not the only way to cope with stress and the resultant drop
of oxygen supply in the brain brought on by constricted breathing. Smoking,
taking a coffee break, going to the restroom, or a good laugh may all result
into some readjustment of constricted breathing patterns. These can be
thought of as "mini yoga", we can benefit by taking or seeking more breaks,
trips or jokes. But people whose occupations continue to be highly stressful,
something more will be needed. Deep Breathing Exercises and stretching of
muscles, especially those primarily concerned with controlling inhalation and
exhalation, should be sought. Participation in active sports will also be useful.
Going for a walk is very good. For those experiencing restricted breathing at
night, morning exercises should be actively pursued.

The Effects of Shallow Breathing

Shallow breathing can result to:
 Reduced vitality, since oxygen is essential for the production of energy
in the body
 Susceptibility to diseases. Our resistance to disease is reduced since
oxygen is essential for healthy cells. This means we catch more Colds
and develop other ailments more easily.
 With our 'normal' sedentary way of living, we only use about one tenth
of our total lung capacity. This is sufficient to survive and just tick
 over, but not sufficient for a high vitality level, long life and high
resistance to disease.
 Poor oxygen supply affects all parts of the body. When an acute
circulation blockage deprives the heart of oxygen, this will result to
heart attack while a stroke is the result of poor oxygen supply in the
brain.
 Scientists have known for a long time that there exists a strong
connection between Respiration and Mental States. Improper breathing
produces diminished mental ability. The outcome is true also. It is
known that mental tensions produce restricted breathing.
 Some research made regarding various heart diseases and cancer due to
lack of oxygen supply in the body.
o For a long time, lack of oxygen has been considered a major
cause of cancer. Even way back as 1947, a study done in
Germany showed that when oxygen was withdrawn, normal body
cells could turn into cancer cells.
o Similar research has been done with heart disease. It showed
that lack of oxygen is a major cause of heart disease, Stroke and
cancer.
o Modem science agrees with the Ancient Yogis on the subject of
shallow breathing.
o An editorial in the Journal of the Royal Society of Medicine
suggested that fast, shallow breathing can cause: Fatigue, sleep
disorders, Anxiety, stomach upsets, heartburn, gas, muscle
cramps, dizziness, visual problems, chest pain and heart
palpitations.
o Scientists have also found that a lot of people who believe they
have Heart Disease are really suffering from improper breathing.
o Old people and those whose arteries are clogged often become
senile and vague because the supply of oxygen towards the brain
is reduced. They get irritated very quickly.
o People who have sedentary jobs and spend most of the day in
offices have oxygen starved brains and their bodies are just
'getting by'. They feel tired, nervous, I irritable, and are not very
productive. On top of that, they sleep badly at night so they get
a bad start for the next day and this cycle continues.
o This situation also lowers their immune system, making them
susceptible to catching Colds, flu and other Allergies.

Importance of Breathing through the Nose

 The first rule for correct breathing is that we should breathe through
the nose.
 This may seem obvious, but many people breathe principally through
the mouth.
 Mouth breathing can adversely affect the development of the Thyroid
Gland, and can retard the mental development of children.
 Pathogens can also enter the lungs through mouth breathing that makes
it impossible to be healthy. It is easy to break the habit of breathing
through the mouth. Just keep your mouth closed and you will
automatically breathe through your nose.
  The nose has various defense mechanisms to prevent impurities and
excessively cold air entering the body.
 At the entrance to the nose, a screen of hairs traps dust, tiny insects
and other particles that may injure the lungs if you breathe through the
mouth.
 After the entrance of the nose, there is a long winding passage lined
with mucus membranes, where excessively cool air is warmed and very
fine dust particles that escaped the hair screen are caught.
 In the inner nose are glands which fight off any bacilli which have
slipped through the other defenses. The inner nose also contains the
olfactory organ-our sense of smell. This detects any poisonous gases
around that may injure our health.
 The Yogis believe that the olfactory organ has another function: the
absorption of Prana from the air.

If you breathe through the mouth all the time, as many people do, you
are cheating yourself of all this free energy (Prana).

The Yogis say this is a major factor in lowered resistance to disease and
impairs the functioning of your vital glands and nervous system.

The Ancient Yogis knew the importance of correct breathing and

developed techniques not only to increase Health and life span, but
also to attain super conscious states.

Therefore, Yoga proves to have beneficial effect on the body if done with
proper breathing. However, proper breathing should also be practiced and
must be done habitually.

Yoga Breathing (Pranayama) - The Anatomy of Breathing

Breath equals life. But do you ever bother to ask: why do we need breath that
much?

Since we have been unconsciously doing it since the first day we came into
this world, the breathing process has been taken for granted by almost all of
us. All we know is that we need to take in oxygen in order to keep our bodies
running. But very few of us have taken the time to really understand the
breathing process. The following article will explore the mechanics of
breathing, particularly the:

 different stages of the breathing process;

 different kinds of breathing;
 organs used in breathing; and
 process of breathing

Stages of Breathing
Basically, breathing has four stages:

1. inhalation, or the taking in of air

2. a pause before exhaling
3. exhaling, or the pushing out of gas
4. a pause before inhaling again

These four stages comprise the cycle of respiration. In Pranayama, yogis

prolong the pauses in a way that will benefit their health and state of mind.
However, the two pause stages may not exactly be restful since the whole
respiratory system, along with its muscular and nervous components, goes
through a reversal of direction and many small adaptations whenever such a
reversal occurs.

Kinds of Breathing

The following are the 11 kinds of breathing:

 Noisy and quiet breathing

 Fast and slow breathing
 Regular and irregular breathing
 Jerky and smooth breathing
 Deep and shallow breathing
 Forced and effortless breathing
 Voluntary and involuntary breathing
 Mouth and nose breathing
 High, middle, and low breathing, and the combination of the three in
"complete Yogic Breathing"
 Mere passage of the air in and out of the lungs, and experiencing
breathing as an affair of the whole body, the whole self, and the whole
universe as explored in Pranayama
 Nervous and relaxed breathing, compared to anxious and peaceful
breathing

As seen here, it can be concluded that breathing is a very intricate and

complicated process.

Organs used in Breathing

The respiratory system is composed of the nose and mouth, pharynx and
larynx, trachea and bronchi, as well as the lungs and thorax.

 Nose and Mouth

The nose is what we normally use to inhale and exhale. It has two holes
called nostrils through which air passes. The skin lining both nostrils is
embedded with tiny hairs called cilia, which act like a filter to catch
dust and other small particles in the air we breathe. The mouth is what
 we use to breathe when we need more air than what can be taken in
through the nostrils, as when we pant or puff when we are exhausted.

 Pharynx and Larynx

The pharynx is the opening just behind the nose and mouth and is part
of both the respiratory and digestive systems. Since both food and air
pass through the pharynx, it is lined with tissues called tonsils which
can partially obstruct the passage of either of the two. Like when
swallowing, respiration is interrupted. The pharynx ends in the
esophagus and the larynx, which is also known as the "voice box"
because it houses the vocal chords and the different muscles used in
producing sounds. The epiglottis, a cartilage found at the top of the
larynx, aids in closing it tightly to prevent the passage of food or
liquids.
 Trachea and Bronchi
The trachea, also referred to as the windpipe, is a tube through which
respiratory gas transport takes place. It is lined with ciliated cells to
push particles out, and cartilage rings to guard it against pressure when
breathing. The end of the trachea is split into two tubes called the
bronchi, which also have several thin-walled branches called
bronchioles. These bronchioles lead to air sacs called alveoli, where
most of the gas exchange happens.
 Lungs and Thorax
The lungs are the most essential organ for respiration. They consist of a
cluster of bronchioles and alveoli, blood vessels and capillaries, and
elastic tissue. Their main function is to transfer oxygen into the
bloodstream, and to excrete carbon dioxide into the air.

The thorax is the region of the body that extends from the neck to the
back. The thoracic cavity is the area that contains the heart and the
lungs, and is protected by the rib cage and the sternum.

The Breathing process

There are three components of the breathing process:

1. Respiration
There is a common tendency to refer to breathing and respiration as
the same thing. This is wrong. Breathing is a mechanical process, while
respiration is a chemical process. Respiration refers to the process of
carrying the inhaled oxygen to each cell of the body that needs it. Its
by-product is carbon dioxide.

On average, an adult at rest inhales and exhales about 16 times every

minute. Each time, about 500-700ml of air is taken in, and about the
same amount is exhaled. However, not the whole of the amount we
inhale is oxygen. In fact, only about 20% of it is oxygen. About 79% of it
is nitrogen, while the rest is a mixture of carbon dioxide, helium,
argon, and other gases. Almost as much nitrogen is exhaled as is
 inhaled each time. The only difference is that exhaled air contains only
16% oxygen and 4% carbon dioxide, which means that about one-fifth of
the oxygen we take in is changed to carbon dioxide during respiration.
Part of the aim of deep breathing exercises and posture movements in
Yoga is to increase the amount of oxygen compared to that of carbon
dioxide in the blood, which will circulate all over the body.

2. Oxygenation
Oxygenation refers to the injection or addition of oxygen into any
organism, and this includes the human body. In our case, oxygenation
occurs in the blood cells, which in turn carries the oxygen throughout
the body.

Now why is oxygen important? All living tissues and cells need energy in
order to live. For us humans, we get this energy from the food we eat.
After digestion, the energy is stored in the molecules of glucose,
fructose, amino acids, and other substances. But it cannot just stay
there; that energy must be released in order to be used. Energy can be
released from those molecules through a chemical process that
requires oxygen for it to take place. This is why oxygen, and eventually
breath, is of paramount importance to our lives.
3. Regulation
The nervous system is responsible for the regulation of breathing. It
controls the contractions of muscles used in breathing. This starts from
a cluster of cells in the brain stem called the respiratory center. These
cells send impulses to the different muscles involved in inhalation,
which in turn takes in air. As for exhalation, it simply happens once
inhalation stops. No force is necessary for exhalation; simply stop
inhaling and exhalation will follow, thus completing the breathing
cycle. That is why the cells of the respiratory center can be compared
to the pacemaker tissue of the heart, which acts without outside help.

However, like the heartbeat, some outside factors can influence the
regularity of breathing. These can either be voluntary or involuntary. A few
examples of voluntary factors are the control you exert over breathing when
you are talking, singing, whistling, or when holding your breath when a
certain smell offends you. Involuntary factors, on the other hand, are
emotions such as fear, anger and excitement, as well as sudden changes in
temperature.

The knowledge of regularity of breathing, particularly the voluntary and

involuntary factors that affect it, is important in Yoga. This is because Yogic
Breathing Exercises aim at changing unhealthy involuntary breathing habits
voluntarily, then developing healthier habits afterwards.
Yoga Breathing (Pranayama) - Traditional Breathing
Techniques

Learning the Traditional Breathing Techniques may be more important than

the explicit directions themselves. As we look into them, the purpose is not to
suggest rigid techniques that needed to be followed blindly. Traditional
Breathing Techniques are subject to some variations. These help you establish
and practice healthful rhythms. You may also gain additional insights into the
nature of Breathing processes, and how to attain additional relaxation through
them.

High Breathing

High Breathing refers to what takes place primarily in the upper part of the
chest and lungs. This has been called "Clavicular Breathing" or "Collarbone
Breathing" and involves raising the ribs, collarbone and shoulders. Persons
with Asthma, a tight belt, a full stomach or who otherwise become short of
breath tend to resort to high breathing. One may deliberately draw in his
abdomen and force its contents upward against the diaphragm and into the
chest cavity in order to cause High Breathing. High Breathing is naturally
shallow and a larger percentage of it fails to reach the alveoli and enter into
useable gaseous exchange.

This is the least desirable form of breathing since the upper lobes of the lungs
are used and these have only a small air capacity. Also the upper rib cage is
fairly rigid, so not much expansion of the ribs can take place. A great deal of
Muscular energy is expended in pressing against the diaphragm and in keeping
the ribs and shoulders raised abnormally high. This form of breathing is quite
common, especially among Women, probably because they often wear tight
clothes around the waist which prevents the far superior abdominal breathing.
It's a common cause of digestive, stomach, constipation and gynecological
problems.

Low Breathing

Low breathing refers to what takes place primarily in the lower part of the
chest and lungs. It is far more effective than high or mid breathing. It consists
mainly in moving the abdomen in and out and in changing the position of the
diaphragm through such movements. Because of this, it is sometimes called
"Abdominal Breathing" and "Diaphragmic Breathing." Sedentary persons who
habitually bend forward while they read or write tend to slump into low
breathing. Whenever one slouches or slackens his shoulder and chest muscles,
he normally adopts low breathing. We often use low breathing when sleeping.
But whenever we become physically active, as in walking, running or lifting,
we are likely to find abdominal breathing inadequate for our needs. To do low
breathing, when you inhale you push the stomach gently forwards with no
strain. When exhaling you allow the stomach to return to its normal position.

This Type of Breathing is far superior to high or mid breathing for four
reasons: (1) more air is taken in when inhaling, due to greater movement of
the lungs and the fact that the lower lobes of the lungs have a larger capacity
than the upper lobes; (2) the diaphragm acts like a second Heart. Its piston-
like movements expand the base of the lungs, allowing them to suck in more
venous blood- the increase in the venous circulation improves the general
Circulation; (3) the abdominal organs are massaged by the up and down
movements of the diaphragm; and (4) low breathing has a beneficial effect on
the solar plexus, a very important nerve center.

Middle Breathing

Middle Breathing is a little harder to describe since the limits of variability are
more indefinite. Yet, it is breathing in which mainly the middle parts of the
lungs are filled with air. It exhibits some of the characteristics of both high
breathing, since the ribs rise and the chest expands somewhat, and low
breathing, since the diaphragm moves up and down and the abdomen in and
out a little. It has been called Thoracic or Intercoastal or Rib Breathing. But
too often it also remains a shallow type of breathing. With this form of
breathing, the ribs and chest are expanded sideways. This is better than high
breathing, but far inferior to low breathing and the Yoga Complete Breath
Technique.

The Complete Breath

Most of us use three or four Kinds of Breathing. These may be called high, low
and middle breathing and complete breathing. The complete breath is a
combination of high breathing, mid breathing and low breathing.

The Complete Breath, as defined by Yoga, involves the entire Respiratory

System and not only includes the portions of the lungs used in high, low and
middle breathing, but expands the lungs so as to take in more air than the
amounts inhaled by all of these Three Kinds of Breathing together when they
are employed in shallow breathing. The complete breath is not just deep
breathing; it is the deepest possible breathing. Not only does one raise his
shoulders, collarbone and ribs, as in high breathing, and also extend his
abdomen and lower his diaphragm, as in low breathing, but he does both as
much as is needed to expand his lungs to their fullest capacity.

The Yoga Complete Breath is the basic technique of all the different types of
Yoga Breathing, and therefore should be mastered before you learn the
specific breathing exercises. It brings the whole lung capacity into play and is
the basis of the three specific breathing exercises. Keep in mind that this
Type of Breathing is only done when you do the breathing exercises. The rest
of the time you should be doing low breathing by pushing the stomach out
slightly when you inhale, and then just letting the stomach fall back to its
original position when you exhale. Also, make sure you are breathing through
your nose and not your mouth.

Yoga Breathing (Pranayama) - Stages of Breathing in

Yoga

Breathing is life. It is one of our most vital functions. One of the Five Principles
of Yoga is Pranayama or Breathing Exercise which promotes proper breathing.
Proper Breathing, in a Yogic point of view, is to bring more oxygen to the
blood and to the brain, and to control prana or the vital life energy.
Pranayama - the science of breath control, consists a series of exercises
intended to meet these needs and to keep the body in vibrant Health.

As we have explained in the Anatomy of Breathing, each cycle of Breathing

which is usually thought of as merely a single inhaling followed by a single
exhaling, may be analyzed into four phases or stages, each with its distinct
nature and traditional Sanskrit name. The transitions from inhaling to exhaling
and from exhaling to inhaling involve reversals in the direction of the
movements of muscles and of expansive or contractive movements of lungs,
thorax and abdomen. The time necessary for such reversals can be very short,
as may be observed if one deliberately pants as shortly and rapidly as he can.
Yet they can be long, as one may notice if he intentionally stops breathing
when he has finished inbreathing or out-breathing. The effects of these
pauses, especially when they become lengthened deliberately at first and
then spontaneously,-seem remarkable. Thus in our analysis of the Four Stages
of Breathing, we shall pay special attention to these pauses, how to lengthen
them and how to profit from them.

The Four Stages of Breathing in Yoga

1. Puraka (Inhalation)
A single inhalation is termed Puraka. It is a process of drawing in air
and is expected to be smooth and continuous. If a person should pause
one or more times during the process of a single inhaling, the process
might be spoken of as a broken Puraka rather than as a series of
Purakas.

2. Abhyantara Kumbhaka (Pause After Inhaling) Full Pause

Kumbhaka consists of deliberate stoppage of flow of air and retention
of the air in the lungs, without any movement of lungs or muscles or
any part of the body and without any incipient movements. A beginner
may experiment by using some force to keep such pause motionless.
Quite elaborate instructions and techniques have been worked out for
this purpose.
3. Rechaka (Exhalation)
The third stage, Exhalation, is called Rechaka. Like inhalation, it too
 should be smooth and continuous, though often the speed of exhaling is
different from that of inhaling. Normally, muscular energy is used for
inhaling whereas exhaling consists merely of relaxing the tensed
muscles. Such relaxing forces air from the lungs as they return to a
relaxed condition. Muscular effort may also be used for both inhalation
and exhalation. You can force air out with muscular effort like when
you sit or stand erect with your abdominal muscles under constant
control. When you deliberately smoothes the course of your breathing
and hold the cycle in regular or definitely irregular patterns, you are
also likely to use muscular energy at each stage, including the pauses.
However, in a condition of complete relaxation, you should expect to
exert some effort for inhalation.
4. Bahya Kumbhaka (Pause After Exhaling) Empty Pause
The Fourth Stage of Breathing, the pause after exhaling, is also called
kumbhaka, especially when the stoppage is deliberate or prolonged.
This empty pause completes the cycle which terminates as the pause
ends and a new inhalation begins.

Breathing Exercise (Pranayama) - Arrested and Resting

Breath

The last Stage of Breathing is the Bahya Kumbhaka (Pause after Exhalation)
and the Empty Pause. This stage completes the breathing cycle and gives way
to inhalation, which is the start of a new cycle. Breathing pauses have great
significance in the practice of Yoga.

What is a Breathing pause?

 A pause may be short lasting only for a fraction of a second (e.g. quick
puffs) or it may be very long.

Try this:
1. Fill your lungs with air and see how long you can hold it. You will be able to
retain the air in your lungs for several seconds or perhaps, for minutes.
2. If you feel drained and if your body needs constant replenishment, you may
only be able to hold your breath for a short period.
3. If you feel rested and relaxed, and when your body already has enough
supply of oxygen, you may be able to hold your breath much longer.

How do Yogis do the pause?

 Yoga practitioners usually extend the duration of a full pause by breathing
regularly for some time until the body is supplied with plenty of oxygen and
then by taking extended pauses without discomfort. (When you try this,
remember to quit the practice when you feel uncomfortable or stressed.)
 Advanced Yoga practitioners are said to be able to achieve an Arrested and
Resting Breath for an hour or more without discomfort.
 Some of them can remain almost completely motionless for days and can
even have themselves buried during such periods in order to demonstrate
their ability to survive without food, water or very little supply of air.
 When buried, the Yogis do not entirely stop breathing, but their inhalations
and exhalations become so long and slow and their pauses so prolonged that
almost no energy is consumed and very little oxygen is needed.
 Heartbeats slows down that only a minimum amount of oxygen is needed by
the heart muscles.
 Their cerebral activity almost ceases so only a minute amount of energy is
needed to support the activities of the Nervous System.

Here are some ways of attaining relatively complete relaxation by the use of
Arrested and Resting Breathing.
 One cannot retain his breathing for an extended duration when he is
nervous, anxious or fatigued.
 In the pursuit of extended pauses, Yogis are required to attain a state of
rest.
 Once the full state of rest is attained, there will be a reduction or
elimination of nervousness.
 It is an extremely powerful technique to incite relaxation response.

Learning the proper Breathing pause will surely give a lot of benefits to your
wellness in mind and body. However, it is also important to seek advice from
an expert to make sure that you are doing it properly and effectively.

Breathing Exercise (Pranayama) - Techniques to

Prolong Pauses (Bandhas)
Breathing is the source of life. This is the basic reason why ancient Yogis
developed different Breathing Techniques, from Beginner or Basic to
Advanced Breathing Techniques. These Breathing Techniques or Pranayamas are
designed to allow the free flow of energy in the body and to purify the body's
energy channels called nadis. The practice of Pranayama also ensures that
every cell in the body receives oxygen and nutrients.

The Practice of Bandhas

Breathing is divided into Four Stages:

1. Inhalation or Puraka
2. Full Pause or Abhyantara Kumbhaka (Pause After Inhaling) Full Pause
3. Exhalation or Rechaka
4. Empty Pause or Bahya Kumbhaka (Pause After Exhaling)

Full pause is the deliberate stoppage of the flow of air and retaining air in the
lungs. This happens without any movement of lungs or any part of the body.
Empty Pause, on the other hand, is deliberately prolonged and completes the
breathing cycle which terminates as the pause ends and inhalation begins.
Traditional techniques or Techniques are formulated in order to prolong these
pauses. These involves intentional attempts to block breathing passages in
such a way that air does not escape when the chest and abdominal muscles
become relaxed. These aids are called Bandhas. Bhand is a Sanskrit word
related to the English words "band", "bind", "bond" and "bound". Each of the
Bandha employed for prolonging Breathing Pauses binds air in our lungs or
locks the air channels so that air cannot escape or enter.

The parts of the body that are mainly involved in the Bandhas
are:
1. lips and palate
2. glottis
3. chin, and
4. diapraghm

The first two are more important in prolonging Full Pauses while the last two
are basically more important for Empty Pauses.

The following are the Four Important Bandhas:

 Bandha involving Lips and Palate

This technique is used by swimmers. In this Bandha, you close your lips
tightly so no air can escape through the mouth. Pressing the lips against
the teeth may aid in tightening them. If your nostrils are clear, simply
lift your soft palate against the roof of your pharynx and close the
passage into the nostrils. This may be done deliberately or you may
learn to allow this to happen automatically after some training. A little
air pressure from your lungs may aid in holding the palate in such a
closed position.

 Bandha involving Glottis

You can prevent air from leaving your lungs by closing your glottis. Your
glottis closes automatically when you swallow. All you need to do is to
stop your swallowing movements at that point where your trachea is
closed. This may be difficult to do at first, since an automatic reflex
pattern has been built into your autonomic nervous mechanisms. But a
little effort in trying to attain voluntary control over your involuntary
processes should give you mastery of this technique. Of course, you
may combine both the lips and the palate closure with the glottis
closure to produce a still, tighter lock.
 Bandha involving Chin - Jalandhara Bandha

The Jalandhara Bandha or "chin lock" is done by pressing the chin close
to the chest and dropping the head to help in maintaining immobility of
muscle and air movements. This position is very useful in holding an
Empty Pause. The pressure of the chin against the chest pushes the
 base of the tongue and the larynx up into the pharynx and against the
palate, thus providing aid in resisting the pressure caused by the
vacuum in the lungs.
 Bandha Involving Diaphragm - Uddiyana Bandha

The fourth Bandha, Uddiyana Bandha, involves raising the

diaphragm and keeping it immobile during an empty pause. The
abdomen must be drawn in and up as far as possible. Expel all air
before using this Bandha. In order to attain complete control and more
comfort, you may put forth some effort in one or more mock
inhalations without admitting any air before assuming the fullest
possible relaxation during this pause. You may combine both chin lock
and raised diaphragm techniques in retaining an empty pause. Both of
these techniques can be employed in either a standing or sitting
position and they are commonly employed together during sitting
postures.

These two Bandhas appear to serve as strenuous and circulation-

stimulating exercises rather than muscle- and will quieting attitudes,
though they do aid a person in attaining thorough mastery over his
Respiration cycle. Prolonging the duration of a pause requires caution,
patience and practice. Gradually lengthen the length of the pause by
counting. You may use your fingers to count the duration of a pause.
After each successive pause, add one pause to the rest. If you try to
attain a prolonged pause on your first attempt, you are very likely to
overdo it, suffer some discomfort and feel no beneficial or restful
effects. When you feel the need to exert effort in order to hold a pause
longer after doing a series of increasingly extended pauses, stop
immediately. By constant practice, you can observe a gradual increase
in the length of the pauses which may be held with comfort. Practice
can be done either once a day or several times a day. The progress you
make is mainly an individual matter. Some can do this much easier than
the others.

The Benefits of Kevala Kumbhaka

Kevala Kumbhaka (perfectly peaceful pause) involves
not only complete cessation of movement of air and
muscles, but also the awareness of all such movements
and tendencies. The state experienced is one complete
rest. Urgency, interest, motive, will, desire, and other
negative emotions all disappear momentarily along with
the disappearance of specific interests and anxieties,
such as those of hatred, fear, ambition, love, hunger
and thirst. You will also feel detached from tendencies
such as hating specific tasks, fearing a particular person
or demanding specific rights, or to zealously force
oneself or others to attain indicated goals. During such a
peaceful pause, perfect quiescence is experienced. For
anyone writhing under the pressures of multiple
anxieties, the experience of the utter peacefulness of
Kevala Kumbhaka, provides a very restful and blissful
moment.

The experience of Kevala Kumbhaka helps in retarding

progressive over-anxiety that is common in our society.
Suicides and suicidal tendencies, which result from the
development of unbearable anxieties, may be retarded
and prevented by sufficiently assiduous practice of
Yoga. The automatic mechanisms which spontaneously
induce inhaling and exhaling, as well as heartbeats,
hunger and thirst, can be modified and inhibited for
short periods.

The experience of Kevala Kumbhaka is self-terminating

and, in spite of some slight reversal of anxious
tendencies, one is soon again immersed in the more
usual anxieties. The experience must be repeated again
and again, and even then, although it may aid in
temporary reversal, it cannot be expected to overcome
or counteract the much more powerful drives which
nature, culture and individual ambitions have
 established so deeply within us. Yet, its
pacifying effects should not be overlooked by
anyone who has become over-ambitious and
overanxious.

The power of Kevala Kumbhaka and the

Breathing Exercises are effectively tapped by
combining it with the benefits of undertaking
the other elements of Yoga such as Asanas.
Although breathing can be undertaken independently
from Asanas and vice versa, the combination is many
times more effective than doing each separately. The
beauty of this technique is that it is available to
everyone - regardless of age, sex, occupation, religion
or kind of ambition. It may be convenient to do this in
the morning and evening. You can also do this at your
place of work. Performing it is more relaxing than going
for a cup of coffee, going to the water cooler, or going
for a smoke.

Yoga Breathing (Pranayama) - Patterns of Rest

Written by: ljpasion

Pranayama is one of the Five Principles of Yoga. It literally means "control of

breath". Pranayama is a set of different exercises involving the control of
one's breath based on the four Stages of Breathing, particularly the two pause
stages.

Yogis tend to prolong the pause between exhaling and inhaling (and vice
versa) because they believe that doing so can have special physical and
mental benefits. Based on these Patterns of Rest between inhalation and
exhalation, we can distinguish the Five Types of Breathing Cycles:

1. Involuntary pausing after inhaling or exhaling;

2. Intentional termination of movement after a full inhalation;
3. Stoppage caused by special exertion after thorough exhalation;
4. Intentionally stopping inhalation at any time; and
5. Voluntarily stopping exhalation at any time

But why do we need to control our breath?

Yogis believe that the breath and the mind are interdependent entities. That
is, if one's breath is under control, then so is his mind. Our state of mind is
very important because our emotions, reactions, and everything else that is
needed to live a productive life depends on it. The practice of Pranayama
partly aims to bring the mind to a state of peace, which is essential to living a
good life.

Preparing for a pause in breathing requires doing several rounds of inhalation

and exhalation in advance. This exercise will allow you to hold the pause
longer, and will reduce the effort needed in inducing such a pause. This is
because the length of the pause depends much on the oxygen available in
your circulatory system, and this exercise lets you stock up on oxygen.

As you slowly begin to master the art of breath control, you will find that you
can induce the pause almost anytime you want to. This, coupled with enough
knowledge of the different Yoga Postures, is the start of your enjoyment of the
rewards of Yoga. However, you must always be dedicated to the practice of
Breathing Exercises. Mastery of these activities, together with some
adjustments made for your personal needs, is the key to developing your own
relaxation program.

Take time to explore the different exercises in Pranayama. Of course, if you

are a beginner, start with the beginner exercises then move on to the
advanced ones. Try to see the benefit of these exercises on your health as
well as on your mind.

Yoga Breathing (Pranayama) - Importance of Exhalation

The object of Pranayama practice is to emphasize the Inhalation, the
Exhalation, or retention of the breath. Emphasis on the Inhalation is called
Puraka Pranayama. Rechaka Pranayama refers to a form of Pranayama in
which the Exhalation is lengthened while the Inhalation remains free.
Kumbhaka Pranayama focuses on breath retention. In Kumbhaka Pranayama,
we hold the breath after Inhalation, after Exhalation, or after both.

Exhalation (Bahya Vrtti)

Whichever Breathing Technique you choose, the most important part of

Pranayama is the Exhalation. If the quality of the Exhalation is not good, the
quality of the whole Pranayama practice is adversely affected. If you are not
able to breathe out slowly and quietly, you are not ready for Pranayama,
either mentally or otherwise. "If the Inhalation is rough we do not have to
worry, but if the Exhalation is uneven it is a sign of illness, either present or
impending."

Yoga's essential aim is to eliminate impurities and reduce Avidya. Through this
elimination alone, positive results come about. It can be compared to a sewer
pipe which has been cleared of all blockages wherein the water can freely
flow through. If something in us is preventing a change from occurring, then
we need to remove that obstacle before the change can take place. The
 Exhalation is vitally important because it transports impurities
from the body or Apana, making more room for Prana to enter.

Often when Pranayama is discussed, it is the holding of the breath

that is emphasized. Yet the ancient texts talk about the total
breath, not simply Kumbhaka or Breath Retention. The Yoga Sutra
discusses the Stages of Breathing in this order of importance:

1. bahya vrtti or Exhalation as the most important

2. abhyantara vrtti or Inhalation as secondary
3. stambha vrtti or breath retention

Warning: Yoga Breathing Exercises or Pranayamas are very powerful

exercises. Many people experience dizziness or loose consciousness while
practicing Beginner or Advanced breathing techniques. Practice all Breathing
Exercises slowly and controlled. Perhaps ask a friend to stay with you when
trying out a new Breathing Technique. In addition, you can also sign up for
some Breathing or Yoga Classes and practice under supervision of an expert.

Yoga Breathing (Pranayama) - Safety of Breathing

Exercises
Written by: ljpasion

Practicing breathing exercise or Pranayama should be safe if you are

supervised by an instructor. Aside from that, you should also consult your
doctor before you get into any serious breathing exercise especially if you
suffer from breathing problems like asthma or shortness of breath.

Remember that Pranayama should be satisfying and enjoyable. Therefore, it

should not be practiced in a way that will push you beyond your limits. Some
may think that Pranayama is all about how long you can hold your breath,
which is incorrect. It is about controlling one’s breath in a way that it comes
out smoother and more relaxed, making exhalation an important part of
Pranayama.

Also, you should not practice Pranayama if you are emotionally upset or tired.
You must be relaxed before doing it so that you will not immediately get
exhausted or run out of breath.

Gunaji, author of “Scientific and Efficient Breathing”, recommends the

following General Principles of Pranayama:
 Breathing Exercises should never be pushed to the point of weariness or
exhaustion.
 Exercises should not be repeated too often.
 They should not be merely mechanical.
 There should be no hurry or haste.
  Attention should be concentrated on the exercise while it is being
performed.
 There should always be variety and change in the exercises.
 Exercise should always be gentle and nonviolent.
 Breathing should not be jerky or irregular, but smooth, steady, and
continuous.

The smoothness of your breath is of paramount importance in practicing

Pranayama. If at some point during practice your breath suddenly becomes
rough or uneven, stop and relax. Then, slowly allow your breathing to return
to its normal pace.

Some breathing techniques may induce dizziness or even make you lose
consciousness. If you start to feel dizzy or think you are about to faint, stop
immediately. Relax, and next time you do that certain exercise, be extra
careful. Try to assume a position that may be more applicable to that
particular breathing exercise.

Also, remember to practice Pranayama in a place where there is fresh, clean

air and no smoke or other chemicals are present in the atmosphere. This is
because in Pranayama, air will be pulled deeper into your lungs, so the air
needs to be very clean. Remember also to practice it in an area with room
temperature; conditions that are too hot or too cold may affect the regularity
of your breathing.

These are just some basic guidelines to keep your practice of breathing
exercises safe. However, it is always best to have a Yoga instructor with you
every time you practice. Keep in mind not to do Pranayama up to levels that
may make you uncomfortable, and to always do things slowly and carefully.

Yoga Breathing (Pranayama) - Prana and the Body

Breath is life. It is one of our most vital functions. Yogis recognize this
importance through the Pranayama or Breathing Exercises which is one of the
Five Principles of Yoga. They have formulated different Beginner and Advanced
Breathing Techniques to help you breathe easier and enjoy a healthier and
purer life.

The word Pranayama consists of two parts: Prana and Ayama. Ayama means
stretch, extension, expansion, length, breath, regulation, prolongation,
restraint and control, describing the action of Pranayama. Prana is energy,
the self-energizing force that embraces the body. Pranayama is when this
self-energizing force embraces the body with extension, expansion and
control.

Prana and the Body

Prana, the life force or vital energy, is the center of all

Yoga Practices. Prana is in matter, but is not in the
matter. It is in the air, but it is not in oxygen. It is a subtle form of energy
carried by the air, food, water and sunlight, and animates all forms of matter.
Through the practice of Asanas and Pranayamas, more Prana is taken in and
stored in the body bringing great vitality and strength.

Yogis believe that man is composed of five energetic sheaths, also known as
Koshas:
 the drop of divinity at our core
 the karmic body - our karma with everyone on the planet
 the astral body where things like spirituality and creativity originate
 the mental/emotional body
 physical body

Prana is the vital link between the astral and physical bodies. It is mainly in
the Nadis that it flows as shown in the image. It exists both as a positive and
negative energy when it is known as "Apana". Prana itself is in afferent
impulse, whose nature is to move upward while Apana is efferent and moves
downward. When the two are united in the Muladhara Chakra, the Kundalini
energy is awakened.

Kundalini and the Nadis

The Nadis are nerve channels or tubes in the astral body through which the
Prana flows. Asanas and Pranayamas are designed to purify the Nadis for the
Prana to flow freely. If the Nadis are blocked, the Prana cannot flow easily
and freely and results to poor health. According to Ancient Yogis, there are
about two thousand Nadis. Of all these Nadis, the most important is the
Sushumna. The function of the Sushumna can be compared to the functions of
the Spinal Cord in the physical body. On either side of the Sushumna are two
other Nadis called the Ida and the Pingala which correspond to the
sympathetic ganglia of the Spinal Cord as shown in the cross-section of the
spinal vertebra. Kundalini, which is a dormant or static energy and is depicted
as a coiled snake, is located at the base of the Sushumna in the Muladhara
Chakra. This energy is awakened by the practice of Pranayama and other
Yogic Practices.