Pranayama (breathing control)

Pranayama (breathing control) was developed by the ancient yogis as a means to purify the body. Combined with asanas (postures), pranayama prepares the mind for a higher state of meditation and the goal of enlightenment.

"Prana" translates as “life force energy” and "yama" as "control or mastery of". The ancient yogis believed that the important energy flows in the body could be managed by the mastery of breathing control. In fact, they believed that “prana” is taken into the body when breathing and using the pranayama exercises we can increase the intake of prana.

There are different techniques for pranayama, but the over-arching method requires slow and steady breathing. The air must be inhaled through the nose and deep down into the belly. To facilitate the breathing, one must sit with a straight spine and remain relaxed, with the aim of clearing your mind of all thoughts.

Below are some examples of breathing techniques, as a useful introduction to this vital element of yoga. But once again, to explore this theme more in depth, take a look at ABC of Yoga for some more information.

Dirga Pranayama

Often called the three part breath, dirga involves inhaling into three parts of your abdomen; first, the lower belly, secondly, the lower part of your chest just below the rib cage and, finally, the lower throat. You are to inhale slowly and steadily, beginning from the lower belly and finishing in the lower throat. Exhaling, you begin in the throat and finish in the belly and, by this process, it is as if your breath rises and falls through the chest cavity. The aim of this breathing exercise is to calm and relax the body, and prepare for asanas or meditation.

Ujjayi Pranayama

Often also referred to as the “Ocean sounding breath”, the objective of this breathing exercise is to produce a sound resembling the ocean as you breathe. To achieve this, it is recommended that you begin by practising breathing through the mouth rather than the nose. Inhale and exhale whispering the letter ‘h’ and this should produce a sound similar to the ocean. Then close the mouth and repeat the action, breathing through the nose and making the ocean sound in your throat. Ujjayi Pranayama is used to improve concentration and focus.

Nadi Sodhana Pranayama

This breathing technique is an excellent method to combat anxiety breathing techniques. Begin with the hand in Vishnu Mudra (with the forefinger and middle finger bent towards the palm and the others pointing upwards). Close the right nostril with your thumb and inhale. Then close the left with the index and little finger. Open the right nostril, exhale slowly and deeply, then inhale in the same manner. Close the right nostril and exhale through the left. Repeat this for 5-20 rounds.