Is conscious breathing in the hustle and bustle of everyday life really so difficult?
Have you ever noticed how the common tendency today is to breathe irregularly and shallowly?
Long, deep breathing is a healthy habit that we have lost in western culture.
Breathing consciously in the hustle and bustle of everyday life is often very difficult. However, this cannot be an excuse to forget the importance of breathing for the human body.
Today we are introducing a new topic that I have only mentioned in previous articles: let us talk about Prāṇāyāma, trying to understand its origins and why it is so important for our body, with a few hints about the practice.
What is Prāṇāyāma? What are its origins?
The Prāṇāyāma is an essential component of yoga, although often today the physical practice of yoga is commonly identified with body postures (asanas). The word Prāṇāyāma comes from Sanskrit, it is a compound of prāṇa (vital breath) and āyāma (control), hence the translation to 'breath control'.
It is a practice that dates back thousands of years. Its roots can be traced back to ancient Indian texts (Vedic texts 1,500-1,000 B.C. and Tantric texts 500-900 A.D.) where Prāṇāyāma was conceived as an atoning or purifying technique. We later find further confirmation of its importance in Patañjali's introduction, which places it as one of the eight auxiliary factors of Yoga. In this case, Prāṇāyāma was interpreted as the ability to regulate the breath in order to influence the flow of vital energy in the body (for more information on the historical origins of Yoga, see my article on the metamorphosis of Yoga).
Practising Prāṇāyāma - tricks
Practising Prāṇāyāma is not simply breathing: it is a deliberate and conscious technique involving different 'ways' of breathing, each with its own purpose and benefit.
The practice is based on four basic components: inhalation (puraka), exhalation (rechaka), and two forms of breath retention, internal (antar kumbhaka) and external (bahir kumbhaka). These elements are combined in various ways to form different prāṇāyāma techniques, each with its own unique impact on the mind and body.
In the practice of Prāṇāyāma, the use of symbols (mudras) and closures (bandhas) is envisaged. A recommended mudra is that of knowledge (Gyan mudra): the index finger is brought close to the thumb, as if to form a 'ring'; the other fingers remain naturally relaxed; the backs of the hands are resting on the thighs. In the practice of Prāṇāyāma, bandhas are very important, but they are advanced techniques that need a lot of practice and expert guidance. We can practise the breaths that do not require bandhas for a long time, especially if we are still at the stage of becoming aware and familiar with the breath.
Prāṇāyāma should preferably be performed on an empty stomach (at least half an hour before a meal, a couple of hours after a light meal). Constancy for the Prāṇāyāma is decisive; to really experience its effects, it should be carried in one's daily routine and practised regularly.
Types of Breathing in Prāṇāyāma
There are multiple Prāṇāyāma techniques, each with its own specificities. Some of the best known are:
1.Nadi Shodhana: this alternating nostril breathing technique helps to purify the energy channels and balance the two hemispheres of the brain;
2.Ujjayi: Known as victory breathing, this technique is characterised by an oceanic sound produced in the throat and helps to focus the mind;
3.Kapalabhati: an energising practice involving rapid and powerful exhalations to purify the lungs and stimulate the abdominal organs;
4.Bhastrika: similar to Kapalabhati but with equally strong inhalations and exhalations, this technique is known to invigorate the body and mind;
5.Bhramari: bumblebee or bee breathing, which uses sound to calm the mind and reduce stress.
Benefits of Prāṇāyāma
The regular practice of Prāṇāyāma offers numerous benefits: not only does it improve breathing capacity and strengthen the diaphragm, it also has a calming effect on the nervous system and can increase concentration.
According to several studies conducted (ref. in Bibliography 1), the main effects of slow breathing techniques (<10 breaths/minute) concern:
- the neurophysiological condition, i.e. the activities of the autonomic nervous system and part of the peripheral nervous system, which control the so-called vegetative functions, i.e. those functions that are generally outside voluntary control - and the central nervous system;
- the psychological/mental condition of the subject.
Slow breathing techniques promote autonomic changes (related to the autonomic nervous system) by increasing heart rate variability and respiratory arrhythmia (alteration of the normal respiratory rhythm), in parallel with inducing changes in central nervous system activity.
Psychological/behavioural consequences related to the above changes are an increase in well-being, relaxation, pleasantness, vigour and alertness, with a parallel reduction in symptoms of arousal, anxiety, depression, anger and confusion.
We'll stop here for today, but... if you want to receive more free insights related to breathing techniques, subscribe to my newsletter - it's free!
You can find the subscription form by scrolling down the page.
Disclaimer
This article is not intended as a practical and exhaustive guide on Prāṇāyāma but as an informative article on the same, with references and bases drawn from the texts cited in the bibliography and from the principles acquired during my training as a teacher. Finally, I would like to remind you that although the practice of Prāṇāyāma is accessible to all, it is advisable to approach it under the guidance of an experienced teacher in order to take full advantage of its benefits and practise it safely.
BIBLIOGRAPHY
1-How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing (2018) - Andrea Zaccaro, Andrea Piarulli, Marco Laurino, Erika Garbella, Danilo Menicucci, Bruno Neri & Angelo Gemignani
2- Light on Yoga – B.K.S. Iyengar