Pranayama

The word Pranayama is comprised of two words- prana and ayama. Prana
means vital energy or life force. It is the life force, which exists in all
things, whether animated or unanimated. Ayama means extension or
expansion. Thus, the word Pranayama means extension or expansion of
the vital energy or life force.
Pranayama improves the quality of energy in the body, maintains good
health, keeps mind in a peaceful state, maintains rhythmic breathing,
removes stress and anxiety and increases longevity. Pranayama should not
be practiced during illness.

Important aspects of Pranayama

The techniques of Pranayama provide the method whereby the life force can
be activated and regulated in order to go beyond ones normal boundaries
and attain a higher state of vibratory energy. The yogic practice of
Pranayama involves four important aspects of breathing. The different
practices of Pranayama involve various techniques but utilise these four
aspects of breathing.
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Poorak (inhalation)
Kumbhaka (exhalation)
Antarkumbhaka (internal breath retention) and
Bahirkumbhaka (external breath retention).

Normal : Deep breath :: 500 ml (105 ml oxygen): 4800 ml (1050 ml

oxygen)
Effect on respiratory system: easy availability of O2
With deep respiration, more oxygen is available to cells, including
brain cells, which improves alertness, memory and concentration.
Efficient removal of CO2 through diffusion
Improved circulation due to massaging of internal organs
Effect on mind - stimulating or calming effect
Effect on mind for further sadhana

Respiration during yogic kriya

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Easy and effortless respiration during sukshma kriya and asana

General rules of breathing
Koombhak during asana
Respiration during Static Poses
As mind quietens, breath becomes calm, steady and subtle

Nimesh Shah

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The Yogic breathing

Abdominal breathing
It is performed by enhancing the action of the diaphragm and minimising
the action of the rib cage. During inhalation the diaphragm moves
downward, pushing the abdominal contents downward and outward. During
exhalation the diaphragm moves upward and the abdominal contents move
inward.
Benefits: causes equal expansion of Alveoli, improves lymphatic drainage
from basal part of the lungs, massages the liver, stomach, intestines and
other organs that lie immediately beneath it, exerts a positive effect on the
cardiac functions and coronary supply, and improves oxygenation of the
blood and circulation.

Thoracic breathing
Thoracic breathing utilises the middle lobes of the lungs by expanding and
contracting the rib cage. It expends more energy than abdominal breathing
for the same quantity of air exchanged.
Benefits: Helps the body to obtain more oxygen.

Clavicular breathing
Clavicular breathing is the final stage of total rib cage expansion. It occurs
after the thoracic inhalation has been completed. In order to absorb a little
more air into the lungs, the upper ribs and the collarbone are pulled
upwards by the muscles of the neck, throat and sternum. This requires
maximum expansion on inhalation and only the upper lobes of the lungs are
ventilated.
Benefits: Helps the body to obtain extra oxygen, in situations such as
asthma.

Yogic breathing
Yogic breathing combines the abdominal, thoracic and clavicular breathing.
It is used to maximise inhalation and exhalation. Its purpose is to gain
control of the breath.
Benefits: Corrects poor breathing habits and increase oxygen intake. Yogic
breathing is very useful in situations of high stress or anger for calming the
nerves.

Nimesh Shah

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Effect on respiratory system

The positive effects of pranayama on respiration as claimed by ancient yogis, is
now well supported by the modern medical researches. It is now widely
acknowledged that a correct and regular practice of pranayama improves external
(transportation of oxygen from outside environment to the blood stream and
carbon dioxide from blood to the lungs) as well as internal (cellular respiration transfer of oxygen from blood to the cells and carbon dioxide from cells to the
blood stream) respiration.
Deep, regular, slow, uniform and soft breathing as practised during pranayama,
improves absorption of oxygen into the blood, thus improving the vitality and
energy levels affecting all the body systems. Transfer of carbon dioxide from cells
to blood and from blood to lungs also improves, effectively removing metabolic
waste products from the body. More number of alveoli are functional resulting in
increased lung capacity and better efficiency. This in tern results in less demand on
the cardiovascular system. Conscious control of diaphragm during pranayama also
results in stronger muscles of lungs and its accessory muscles, resulting in
enhanced lung capacity, especially when there is an increased demand for
respiration.

Effect on digestive system

Although Pranayama has many fold effects on all body systems, it affects the
digestive system in three ways. Deep breathing due to conscious diaphragm
control stimulates the organs of the digestive systems including pancreas, liver,
gallbladder, resulting in better circulation of these organs, and assist in the
peristalsis of the food stuff through the G.I. tract. G.I tract needs a large quantity
of oxygen for proper functioning, which is adequately met due to proper breathing.
This results in better functioning of the organs of the G.I. tract. Thirdly, pranayama
seems to have a profound effect on bodys metabolism by strengthening and
balancing the digestive fire or Agni. Proper Agni, according to Ayurveda, is very
important for digestion, absorption and metabolism of the food stuff into cellular
components, and excretion of the metabolic wastes from the body.

Effect on energy system (nadis/channels)

Pranayama affects the energy system in two ways. Brain, which controls the entire
nervous system, needs a large quantity of blood for proper functioning. Without
adequate quantity of oxygen, it becomes sluggish and dull. Pranayama improves
the circulation of oxygen-enriched blood to the brain, thus vitalising and energising
the entire nervous system.
More importantly, pranayama induces balancing of the autonomic nervous system
(balancing of sympathetic and para-sympathetic nervous systems), which results in
a calm, quiet, relaxed and balanced mind. This co-relates with the balancing of Ida
and Pingla nadis and opening up of the Shushumna nadi due to removal of
blockages in the channels, which is an important step towards the path of
purification of mind and higher achievements leading to liberation.

Nimesh Shah

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