By Sejal Shah
Pranayama—the yoga breathing exercises are catching the world today. This beginner’s guide with videos will help you to get started with some powerful breathwork.
Topics covered:
- What is prana?
- What is pranayama?
- Benefits of pranayama (breathing exercises)
- Why pranayama practice is effective in emotion regulation
- Is your breath shallow or deep?
- 5 pranayama techniques to try today
- Beyond pranayama
- Go deeper into breathing practices at an in-person or an online course with us
- Join a complimentary breath and meditation session
"This Is the Fastest Way to Calm Down" ~TIME Health
We charge our cell phones every night, but how do you recharge your mind? The secret may be in your breath.
Pranayama is a Sanskrit word to describe yoga breathing exercises that have the ability to quickly increase our energy, release stress, improve our mental clarity, and improve our physical health. More recently the term ‘breathwork’ is being used in the western world to describe these breathing exercises or pranayama.
The Art of Living specializes in teaching pranayama breathing exercises in a clear, simple manner through its various courses and retreats.
Below, we explain what pranayama is and what are the different benefits of pranayama, and suggest 5 pranayama practices that you can learn today.
What is prana?
The ancient Indian system of yoga identifies prana as the universal life force or energy which distinguishes the living from the dead. This life force energy or chi as it is called flows through thousands of subtle energy channels they called ‘nadi’ and energy centers called ‘chakra.’
Prana is the vital energy needed by our physical and subtle layers, without which our body would perish. It is what keeps us alive.
Prana has many levels of meaning, from the physical breath to the energy of consciousness to kundalini shakti to the original creative power. Yogis say that the entire universe is a manifestation of prana.
Sources of prana
There are many sources to derive, increase, maintain and sustain your prana level, and these could be broadly classified into four major categories: food, rest, breath, and by being in a calm, happy frame of mind.
There is more prana in fresh foods than canned, frozen, or stale foods. Similarly, vegetarian food is said to be generally of high prana, while meat, being dead, is considered low or even negative prana.
However, the most direct and immediate source of prana is breath - when our breath stops, we die. And, as we will see in a moment, the way we breathe has a powerful effect on how we feel.
The effects of high and low prana
It was discovered that the quantity and quality of prana and the way it flows through the nadis (subtle energy channels) determines one’s state of mind.
Due to lack of attention, the energy channels in the average person may be partially blocked, making the flow of prana broken and jerky. This results in increased worry, fear, uncertainty, conflict, tension, depression, doubts, and other negative emotions.
When the prana level is high and its flow is continuous, smooth, and steady, then the mind is calm, happy, positive, and enthusiastic.
What is pranayama?
The ancient scriptures of yoga define and mention many different pranayama techniques.
Patanjali Yoga Sutra 2.49 defines pranayama as:
तस्मिन् सति श्वासप्रश्वासयोर्गतिविच्छेदः प्राणायामः॥४९॥
"Tasminsati shwasaprashwasayorgativicchedaha pranayamaha'' (II. Sutra 49)
tasmin = in that state of asana or posture; sati = being; shwasa = inspiratory breath; prashwasa = expiratory breath; gati = movement; vicchedaha = breaking; pranayamaha = regulating the breath.
"In that state of being in asana or posture, breaking the (usual) movement of inhalation or exhalation is regulation of breath."
Simply put, ‘prana’ refers to the universal life force and ‘ayama’ means to regulate or lengthen.
These ancient yogic seers observed the power of the breath to increase one’s prana and developed special breathing techniques to increase life energy, maintain health and create a calm, clear state of mind that is conducive for meditation.
Pranayama is not just breath control as commonly perceived but it is the control of prana through the breath. These techniques involve breathing through the nostrils in a specific pattern of inhalation, breath retention, exhalation. Some common yoga breathing exercises include Ujjayi breathing, Bhastrika pranayama, Bhramari pranayama, and Nadi Shodhan pranayama (alternate nostril breathing), and you can find links to learn these below.
Practiced correctly, under the right supervision, pranayama brings harmony between the body, mind, and spirit, making one physically, mentally, and spiritually strong.
Benefits of pranayama (breathing exercise)
The key to healthy and happy living may lie in the right way of breathing. When we attend to our breath, it brings us to the present moment, increases our self-awareness, and brings a sense of calm.
Pranayama goes a step further than a simple awareness of the breath, using specific rhythms and techniques to bring us numerous benefits on the mental, emotional and physical levels.
Calms the mind, reducing worries and anxieties
Improves focus and attention, removing brain fog
Increases energy, bringing enthusiasm and positivity
Boosts the immune system
Rejuvenates the body and mind
May even slow down the aging process
Boosts creativity
Psychology Today described the breathing and in particular Art of Living's signature technique Sudarshan Kriya as "An Incredible Alternative to Mindfulness You Never Heard Of", saying they “can help those of us who can’t be inactive because it is an active meditation.”
Over 65 independent studies have been done on Art of Living’s combination of Pranayamas and Sudarshan Kriya breathing, demonstrating numerous impressive health benefits.
Why pranayama practice is effective for emotion regulation
At a conference in Germany, Gurudev Sri Sri Ravi Shankar, founder of the Art of Living Foundation, explained the connection between breath and emotions:
“Our breath is linked to our emotions. For every emotion, there is a particular rhythm in the breath. So, while you cannot directly harness your emotions, with the help of breath you can do that.
If you are in theater, you would know that a director asks you to breathe faster when you have to show anger. If you have to show a serene scene, the director would tell you to breathe softer and slower.
If we understand the rhythm of our breath, we are able to have a say over our mind, we can win over any negative emotions like anger, jealousy, greed, and we are able to smile more from our heart.”
One scientific study by Phillipot and colleagues (Philippot, P., G. Chapelle, and S. Blairy, Respiratory feedback in the generation of emotion. Cognition & Emotion, 2002. 16(5): p. 605-627.) showed that this mimicking of angry, sad or happy breathing patterns can, in fact, create the corresponding emotional states within us.
Pranayama works on this very principle. Rather than allowing our emotions to change our breathing patterns, through the skillful use of the breath, we can actually transform our emotional states. Given how difficult it is to control our emotions, using the pranayama breathing technique to transform overpowering and negative emotions becomes a powerful tool for enhancing wellbeing and inner peace.
Is your breath deep or shallow?
Take a moment now to become aware of your breath - is it deep or shallow, smooth or choppy?
We can learn the art of breathing right by observing newborn babies. Have you seen their abdomen gently rising and falling as they breathe in and breathe out?
Most of us breathe from the chest - such shallow breathing sends a signal to the brain that all is not well-we are stressed. Alternatively, breathing deeply as if from the abdomen boosts respiration, ensures a rich supply of oxygen to the brain and signals that all is well.
Observe your breath again, now that you’ve been thinking about it for a minute - has it got any longer or smoother?
5 pranayama techniques to try today
While we strongly recommend learning pranayama practice under the guidance of a certified teacher, you can get a taste of them online. You can practice these pranayama exercises at any time of the day, preferably with an empty stomach.
Humming bee breath or Bhramari
Is your mind buzzing with activity? Can't stop thinking about what someone said to you? Find a quiet corner and try the Humming Bee Breath (Bhramari Pranayama) to apply brakes in the buzzing mind. In this, you inhale deeply and then make the humming sound as you exhale. This breathing technique is especially useful for those with hypertension.
Shining skull breath or Kapalbhati
Technically, the scriptures classify Kapalbhati under Shatkriya-cleansing techniques. As it involves breathing in specific ways, some think it is a form of pranayama. Kapal Bhati (Skull Shining Breath) is considered the most effective for detoxifying the body and clearing the energy channels. Additionally, it is believed to increase one’s intuition. In this, you inhale passively and exhale actively and forcefully. * see contraindications
Bellows breathing or Bhastrika
Low energy levels? Three rounds of Bhastrika pranayama (Bellows Breath) quickly and powerfully increases your energy and calms the mind. In this, we inhale and exhale somewhat vigorously. * see contraindications
Victory or ocean breath or Ujjayi
More than any technique, Ujjayi (also called Victorious Breath) is a clear demonstration of the connection between our breath and emotions. In this, we create a snore-like sound in the throat as we inhale and exhale. Many use Ujjayi breathing during their asana practice.
Alternate nostril breathing or Nadi Shodhan
Can't concentrate on the task at hand? Try five to nine breaths of Nadi Shodhan pranayama (Alternate Nostril Breathing) followed by a short guided meditation. In this, you inhale and exhale alternately through the right nostril and left nostril in a specific pattern.
The Nadi Shodhan Pranayama calms and centers the mind by bringing into harmony the left and right hemispheres of the brain which correlate to the logical and emotional sides of our personality. The right nostril represents the Ida nadi and is connected with the left brain. The left nostril represents the Pingala nadi and is connected with the right hemisphere of the brain. When we breathe through the alternate nostril in a specific pattern, it brings the balance between both hemispheres of the brain. Nadi shodhan is clearly a yogi's delight for its instant calming effect.
* Contraindications
Bhastrika and Kapalbhati should not be done by pregnant women, people with uncontrolled hypertension, cardiovascular disease, have undergone recent major surgery, those with glaucoma or other conditions of increased eye pressure, or those with strong imbalanced pitta (pitta is an ayurvedic term for the inner fire element dosha).
A NOTE OF CAUTION: Since pranayamas can be very powerful, it is suggested to first learn and practice pranayama under the guidance of a certified instructor who can see if you are performing them correctly, and make modifications to your technique, as well as answer questions that may come up in the learning process.
Beyond pranayama
Even deeper than pranayama is what is called kriya or purifying action.
Gurudev Sri Sri Ravi Shankar, founder of the Art of Living has designed Sudarshan Kriya or SKY Breath Meditation, a powerful technique that research has shown to have tremendous benefits for mind and body.
Breathing techniques and Sudarshan Kriya in headlines:
Prevention Magazine calls Sudarshan Kriya “The Easy Breathing Technique That Can Lower Your Anxiety 44%”, highlighting how in the same study, "many people reported better sleep, improved self-awareness, and even fewer PMS symptoms"
Harvard Health Publications says it "shows promise in providing relief for depression"
Vogue declares: “Breathing is the New Yoga!” explaining “Sudarshan Kriya’s engagement of the parasympathetic nervous system can rebalance brain chemistry.”
Considering “Yogic Breathing: What are the benefits?”, Shape notes that "Sudarshan Kriya] not only aims to remove day-to-day stresses, but also target negative emotions you may not know are still affecting you".
Yoga Journal says it "may be the fastest growing spiritual practice on the planet", as millions of people have enjoyed this technique in over 150 countries.
CNN says “the simple act of breathing turns from life sustaining to life changing”
Go deeper into breathing practices at an in-person or online course with us
You can learn pranayama as well as yoga asanas and meditation through The Art of Living’s entry-level workshops:
SKY Breath Meditation - Our flagship program focuses primarily on breathing techniques. In addition to pranayamas, experience the Sudarshan Kriya, an advanced breathing technique that can change your life. For a limited time, it is being offered online.
Sahaj Samadhi Meditation - Learn an effortless mantra-based meditation technique
Sri Sri Yoga Foundation Program - A holistic yoga workshop focused on hatha yoga asanas and some pranayama. Attend a free online introductory yoga class to know more.
Join a complimentary breath and meditation session
The Art of Living is offering a free breath and meditation online session with a live instructor. Take some time off today to attend this session and get a glimpse of one of such breathwork and experience the difference in your energy level and state of mind that it brings.
Join in-person meditation and yoga classes across Sydney and Melbourne and join our community of like-minded individuals. Explore our Bondi, Chatswood, Newtown, North Melbourne, Manly, Richmond, St Kilda and Surry Hills classes to start your journey to understand the mind and find inner peace.
Sejal Shah E-RYT 500 Sri Sri Yoga Teacher, YACEP, C-IAYT, Meditation Teacher, SKY Instructor, NYU Post Graduate Medical School approved Yoga-CME retreat facilitator, Mind-Body Wellness Writer, Homeopath. She can be followed on YouTube, Instagram, Twitter, and Facebook.