Anyone who has experienced shallow breathing due to a stressful situation or has gone scuba diving doesn’t need to be told that our state of mind influences our breath. However, the reverse is also true: our breath can have a significant influence on our state of mind. This is why breath control, also called Pranayama, is used to help expand the breath, creating an unrestricted flow of Prana, meaning life energy. Pranayama has an effect on our breath which aids in respiratory, circulatory, nervous system diseases. Those needing revitalization from feeling chronic fatigue or low energy can also benefit from a pranayama practice.
In Ayurveda and Yoga Prana is described as the life force energy that exists within the breath of all living beings. Pranayama is the fourth limb in the Eight Limbs of Yoga, of Ashtanga yoga, written by the sage Patanjali in the Yoga Sutra’s of Patanjali. Breath work is described as the fourth limb of yoga because it works on a very subtle layer of the body, more subtle than the physical postures (Asanas), ethical values (Yamas), and self discipline/spiritual practice (Niyamas) described in the first three limbs. Pranayama techniques can help regulate the breath, thereby regulating the nervous system, aiding in digestion and mental clarity.
The yoga Asanas, postures, were designed to prepare our bodies to sit comfortably in stillness, ready for pranayama. To practice pranayama, take a seat with an erect but comfortable spine. The ideal time to practice pranayama is two hours before sunrise, since the early morning has a meditative quality, but practicing first thing when you wake up is good too.
When you sit down for pranayama practice, it may be helpful to begin your practice with a simple breathing awareness, especially if you’v never practiced breath control before. You can begin by noticing the quality of your breath, listening to the sound of it, it’s rhythm and length. When you’re ready, following pranayama techniques may be helpful for your journey to meditation.
Techniques of Pranayama include:
- Ujjayi breath
- Nadi Shodhana
- Kapala Bati
- Box Breathing (4-2-5-2)
Ujjayi breath (Victorious breath)
Ujjayi breathing implements a slight constriction in the throat which makes a gentle sound of air moving through on each inhale and exhale. It can be helpful to imagine your throat is a straw which you are sucking up air through. This makes a sound comparable to Darth Vader breathing.
Ujjayi breath can be practiced during your yoga Asana (posture) practice or on its own by simply observing the sound of your breath. This breath can be a safe space to come back to during any testing or chaotic times in life. Practicing Ujjayi breath while sitting in traffic, for example, can reframe your state of mind to avoid any rash, harmful decisions.
Benefits of Ujjayi breathing include:
~ regulating and stimulating the nervous system
~ improved lung capacity
~ reduced stress
~ reduced grief and attachment to worldly objects
~ improved endurance, lower heart rate
~ increased focus, aids in stability by reducing the fluctuations of the mind
~ toned internal organs, improved digestion
~ protected lumbar spine and anatomical alignment during yoga asana (postures)
~ helps children with insomnia and hyperactivity
~ longer lifespan
Nadi Shodhana (Alternate Nostril Breathing)
Nadi Shodhana is a breathing exercise useful for balancing the flow of Prana through the right and left sides of ourselves physically, and energetically. This technique is considered one of the safest pranayama practices to implement for clearing blockages and bringing harmonious energy into the body. You can learn more about Nadi Shodhana here.
Kapala Bati (Skull Shining, “what makes the head shine”)
Kapala Bati is a series of forceful exhalations partitioned by short natural inhalations through both nostrils. This practice is great for clearing nasal passages in the head, indicating its translation “what makes the head shine.”
First, do a quick forceful exhalation while contracting the front abdominal muscles suddenly. Then, take a short inhalation naturally while relaxing the abdomen. There is no retention of breath in this procedure, maintain awareness of your state of being to assure this does not invoke any tension or strain. Begin a practice with three rounds of thirty exhalations and increase gradually to ten rounds of sixty exhalations. This practice is a heating pranayama, which activates the abdomen with the breath, invoking Prana, and improving the digestive fire, Agni. If you experience high blood pressure or lung disease, we do not recommend practicing Kapala bati.
Box Breathing (4-2-5-2)
The practice of box breathing is a simple proportion of inhalation, exhalation, and retentions. The ratio is inhalation four, internal retention two, exhalation five, external retention two. This procedure is a proportion, it is not counted numerically, but rather approximated. You can practice this pranayama with or without Ujjayi breathing, letting the breath lengthen naturally. In Pranayama there should be no straining to achieve results, rather a natural development by letting go of strain and tension.
Pranayama aids in expansion of the vital life force within us all, making it especially helpful for respiratory, circulatory and nervous system illnesses. Pranayama can be revitalizing for those with issues of chronic fatigue, low energy, and depression.
It’s important that pranayama practice comes before true meditation, because the mind must be clear in order for meditation to occur. When practicing meditation with a wild mind, the mind becomes more wild. Pranayama prepares a calm mind for the fifth limb of yoga, Pratyahara, control of one’s mind, body and energy though withdrawal from the senses.
“Wherever space or stillness is created, Prana must follow” – D. Frawley
References
Frawley, David. Yoga and Ayurveda. Twin Lakes, Wisconsin. Lotus Press. 1999.
Photo by Kammeran Gonzalez-Keola
Published 3/19/2025
Article by Kaylee Vinson
