AVIYOG

5 Pranayama Breathing Techniques for Focus and Calm

21/02/17 02:32 PM By AVIYOG GROUP

“Breath is the King of the Mind.” –B.K.S. Iyengar

Pranayama, the fourth limb of Patanjali's Ashtanga yoga, is the science of yogic breathing. Prana refers to the energy that permeates all life and existence, so pranayama means “the expansion of life force.”  


Not only is a consistent breathwork practice free and something you can do anywhere, it is an absolute game-changer. Pranayama helps you reconnect to your body and shift your awareness away from the chatter in your mind. On a physical level, focused breathing stimulates the parasympathetic nervous system, creating a sense of calm that decreases heart rate, blood pressure, and muscle tension. 


I’ve witnessed the power of pranayama firsthand, for both myself and my students, and it’s exciting to see a growing interest in breathwork from the health and scientific communities. For example, in a study published by the National Center for Biotechnology Information, participants showed a significant reduction in blood pressure following 10 minutes of Nadi Shodhana (alternate nostril breathing, described below), and concluded that this form of pranayama is associated with improved focus and attention, and helped to reduce anxiety. 


Pranayama requires a mastery of these four aspects of the breath:


  • Exhalation (rechaka)
  • Inhalation (puraka)
  • Breath retention after inhalation (ontara kumbhaka)
  • Breath retention after exhalation (bahya kumbhaka)

Traditionally, students practicing pranayama will begin by learning how to exhale properly. Once the exhalation is performed well, the inhalation will become more powerful, and then the student moves on to practicing retention after the inhale. After all four aspects are mastered, one may practice the art of holding the breath at the end of the exhale.

5 Pranayama Breathing Techniques for Focus and Calm

1. Ujjai (Victorious Breath) 

Ujjayi breath is generated by allowing the flow of breath to pass gently along the glottis—the base of the throat—creating a soft, but audible sound. The sound should be consistent and even on each inhale and exhale. Ultimately, this sound vibration gives the mind something to sink its teeth into. 

Practice tip: Inhale for four counts with the ujjayi sound. Exhale for four counts with the ujjayi sound. Repeat ten rounds.

2. Sama Vritti (Even Breath) 

In this practice, the inhales and exhales should be even so the same amount of energy that is drawn in, is then recycled back out. 

Practice tip: Inhale for four counts and hold for two counts. Exhale for four counts and hold for two counts. Repeat ten rounds.

3. Nadi Shodhana (Alternate Nostril Breath) 

Nadi Shodhana balances the right and left channels of our nervous system. 

Practice tip: 

  • Start by emptying the lungs on an exhale. Close the right nostril with the right thumb, and breathe in through the left nostril for four counts. Hold for two counts.
  • Inhale for four counts and hold for two counts. Exhale for four counts and hold for two counts.
  • Repeat ten rounds. Seal the left nostril with the right ring fnger and breathe out through the right nostril for four counts. Hold for two counts. Breathe in through the right nostril for four counts and hold for two counts.
  • Seal the right nostril with the right thumb, and breathe out through the left nostril for four counts. Hold for two counts.
  • Repeat the cycle eight times.

4. Viloma I (Interrupted Inhales) 

“Vi” means negation and “loma” means hair. This breath, which pauses ujjayi breath on the inhale, moves against the grain. 

Practice tip: Inhale for two counts, and pause for two counts. Inhale for two more counts. Exhale for four counts. Repeat for ten rounds, activating the ujjayi breath.

5. Viloma II (Interrupted Exhales)

In Viloma II, ujjayi breath is paused on the exhale. 

Practice tip: Inhale for four counts. Exhale for two counts, and pause for two counts. Exhale for two more counts. Repeat for ten rounds, activating the ujjayi breath.

AVIYOG GROUP

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