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YOGIC BREATHING




A compilation
By
Dr. Naresh Mintri, RMP (AM)
And
Ms. Karthika Nair



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PRANAYAMA

Pranayama, as described in Yogic literature refers to control of the breath. Prana
= Life force or vital energy and Yama = Control. The meaning of this word is not as
simple as it sounds. Pranayama is not merely a mere breathing exercise aimed at
introducing extra oxygen into the lungs, instead it utilizes breathing to influence
the flow of prana through the energy channels of the energy body. While the
word yama means control, it is not the correct word which conjoins with the
word prana to form Pranayama. The correct word is Ayama defined as
extension or expansion. The word Pranayama means extension or expansion of
the dimension of prana! The techniques of Pranayama, which we will Endeavour
to discuss hereon, whereby the life force can be activated and regulated in order
to go beyond ones normal boundaries or limitations and attain a higher state of
vibratory energy and awareness.
This being an introduction to the principles of Pranayama, I will not be going into
the details of the methods of breathing, instead briefly touch on the various
breathing methods.
In Pranayama, there are four important aspects of breathing which should be
understood:
1. Pooraka or inhalation
2. Rechaka or exhalation
3. Antar Kumbhaka or internal breath retention
4. Bahir Kumbhaka or external breath retention.

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The most important part of pranayama is actually Kumbhaka or breath retention.
However, in order to perform Kumbhaka successfully, there must be a gradual
development of control over the functions of respiration. Therefore, in the
beginning more emphasis is given to inhalation and exhalation, to strengthen the
lungs and balance the nervous and pranic systems in preparation for the practice
of kumbhaka. These initial practices influence the flow of prana in the nadis,
purifying, regulating and activating them, thereby inducing physical and mental
stability.
Breath being the most vital process of the body, it influences the activities of each
and every cell and, most importantly, is intimately linked to the performance of
the brain. Respiration fuels the burning of oxygen and glucose, producing energy
to power every muscular contraction, glandular secretion and mental process.
The breath is intimately linked to all aspects of human experience.
Most of us breathe incorrectly, using only a small part of our lung capacity. The
breathing is then shallow, depriving the body of oxygen and prana essential to its
good health. Rhythmic, deep and slow respiration stimulates and is stimulated by
calm content states of mind. Irregular breathing disrupts the rhythms of the brain
and leads to physical, emotional and mental blocks. These, in turn, lead to inner
conflict, and unbalanced personality, a disordered lifestyle and disease.
Pranayama helps in establishing a regular breathing pattern, breaking this
negative cycle and reversing the debilitating process. It does so by giving us
control of the breath and reestablishing the natural, relaxed rhythms of the body
and mind.
Although breathing is mainly an unconscious process, conscious control of it may
be taken at any time. Consequently it forms a bridge between the conscious and
sub-conscious mind. Through proper breathing, the energy trapped in the
neurotic, unconscious mental patterns may be released for use in more creative
and joyful activity.

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When and where to practice Pranayama?
The best time to practice Pranayama is in the early morning, when there is a
surfeit of oxygen in the atmosphere. It can be anytime when you feel like it. Find
an open space, with lots of tress/greenery around, and if this is not possible, sit
near an open window in your home. Allow fresh clean air to enter your room. Sit
in a comfortable posture, cross-legged, lotus posture or even on a chair if that is
comfortable. Keep your spine straight, not exerted but comfortably straight. The
head held straight and the chin bent inwards ever so slightly.
Yoga, of which Pranayama is a part, is more of relaxation than contorting your
body into various postures. Every asanas is to be performed in smooth fluid
motions without exerting yourself. As and when your body gets accustomed to
the movement/ posture, you will be able to do the full regimen. So also with
Pranayama.
MUDRA FOR PRANAYAMA
The Gyan or Chin Mudra, suggested for use during meditation, is used when
practicing pranayama. The tips of the thumb and index finger, of both hands, are
brought together to touch each other lightly, creating a circle in the space
between the thumb and index finger. The hands are kept on the laps, one over
the other. (Just the way they depict Buddha in his meditative pose.) It doesnt
matter which hands is over which.

Gyan Mudra
ABDOMINAL BREATHING

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Have you ever noticed how a new-born baby breathes? Who taught it to breathe?
The parents? No, Nature! There is an expansion and contraction of the abdomen
as it breathes. This is how nature intended us to breathe, but we have changed
this to shallow thoracic breathing, resulting in all the stress and tension in our
selves.
Abdominal or diaphragmatic breathing is practiced by enhancing the action of the
diaphragm and minimizing the action of the ribcage. The diaphragm is a muscular
sheet separating the lungs and the abdomen, and, when functioning correctly,
promotes the most efficient type of breathing. It is the effect of the movement of
the diaphragm that is felt when the stomach rises and falls. During inhalation, the
diaphragm moves downwards, pushing the abdominal contents downwards and
outwards. During exhalation, the diaphragm moves upwards and the abdominal
contents move inward.
In moving the diaphragm, the under-utilised lower lobes of the lungs are utilized,
permitting equal expansion of the alveoli, improved lymphatic drainage from
basal parts of the lungs, massage of the liver, stomach, intestine and other organs
that lie immediately beneath it, exerts a positive effect on the cardiac functions
and coronary supply, and improves better oxygenation of the blood.
Since Nature wants us to breathe this way, abdominal breathing is the most
natural and efficient way to breathe. Due to tension, poor posture, restrictive
clothing and lack of training, it is often forgotten. As this technique becomes a
part of our daily lives and restored there will be an improvement in the state of
physical and mental well-being.
Before practising Abdominal breathing, take a moment, relax and place one hand
on the chest and the other over you navel and continue breathing as you do now.
Observe which hand moves. This is your current system of breathing.
To practice abdominal breathing, feel as though you are drawing the energy and
breathe in and out directly from your navel. DO NOT expand the chest or move

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the shoulders. Inhale while expanding the abdomen as much as is comfortable,
WITHOUT expanding the rib-cage. At the end of the inhalation, the diaphragm will
be compressing the abdomen and the navel will be at its highest point (if you are
lying down or farthest if sitting). At the end of exhalation, the diaphragm will
move upwards and the abdomen will be contracted and the navel pressing
towards the spine. Continue for a few minutes, relax and without any effort
watch your breathing pattern.