Pranayama

Through the practice of pranayama (a controlled breathing exercise) we bring conscious awareness to the breath, uniting mind and body in a present moment experience. Through this awareness, and with a little practice, we learn how to access our inner wisdom and increase our Prana, the omnipresent life force, that determines the amount of energy, clarity and joy we have in our lives.

Pranayama is best practiced in the early morning when the mind is clear and free from the experiences of the day. Also, practiced after yoga asana, it can be the perfect transition into meditation. This is also a useful and simple tool to bring us into balance before an exam, meeting or presentation. Just a few minutes can bring us back to our centre, easing anxiety and nervous tension.

Alternate Nostril Breathing (Vata Pranayama): Nadi Shodhana, or alternate nostril breathing, is a type of pranayama that balances the right and left hemispheres of the brain and has a calming effect on the nervous system while creating a more alert mind. It cleanses the channels of the subtle energy body by removing energetic blockages along the nadis (channels) that correspond to the nerve ganglia on either side of the spinal cord. It is extremely centering, making it one of the best practices for vata dosha.

Begin by sitting comfortably on a cushion, folded blanket or in a chair, keeping the head and spine upright. Bring awareness to your breathing process, noticing the quality and length of each inhalation and exhalation. Breathe deep into your abdomen and keep the body relaxed. Position the right hand (you may choose to alternate with each practice) in vishnu mudra by folding the index finger and third finger inwards to lightly touch at the base of the thumb. Your little finger rests by the side of the ring finger.

You will alternately use your thumb to close your right nostril and your ring and little fingers, working as one, to close your left. Rest your left hand comfortably in your lap. The breath should never feel forced. Instructions: Breathe in gently keeping the breath relaxed, subtle and light. Block the right nostril with the thumb of the right hand and breathe out through the left nostril. Breathe in gently through the left nostril and then block the left nostril with the fourth finger and breathe out through the right nostril.

Breathe in through the right nostril, block the right nostril and breathe out through the left nostril. Continue for five minutes and finish by breathing in through the right nostril. If you are left-handed you will reverse these finger positions (thumb blocks left nostril and fourth finger blocks right nostril).

Always breathe in and out gently; do not force the breath and do not hold the breath. Breathe naturally and try to sit upright and in a relaxed and comfortable position. Envision the breath as a light thread of silk, lengthening effortlessly with each inhalation and exhalation. Practice for five to ten minutes. Rest after your practice and notice how you are feeling.

Once comfortable with this practice, you can begin mentally counting to four on your inhalation, pause at the space between the breath and then count to four as you exhale, so that the length of your inhalation and exhalation are equal. There are many variations of alternate nostril breathing. These advanced practices involve increased ratios of inhalation to exhalation, longer duration, and the incorporation of breath retention.

It is best to practice these under the guidance of a yoga teacher or therapist. They are intended as developmental stages to work through incrementally as the body gradually adjusts to the increased flow of prana. As with any subtle energy practice which activates prana, it is best to start slowly and steadily incorporate it into your daily practice. A shorter practice on a consistent basis will bring more benefit to the body than a longer practice every now and again.41

Here are some variations that will help with specific dosha imbalances within the physiology:

Left Nostril Breathing (Pitta Pranayama): This breathing exercise helps cool the mind and body and is excellent for Pitta imbalances. If the left nostril is blocked the body often feels overheated (a Pitta imbalance).

Instructions: Block your right nostril with your thumb (fourth finger if left-handed) and inhale gently through the left nostril. Block your left nostril with your fourth finger (thumb if left-handed) and breathe out through your right nostril. Repeat for five to ten minutes, finishing by breathing out through your right nostril.

Right Nostril Breathing (Kapha Pranayama): Helps warm the body and is excellent for Kapha imbalances. If the right nostril is blocked the body often feels cold.

Instructions: Block your left nostril with your fourth finger (thumb if left-handed) and inhale gently through the right nostril. Block your right nostril with your thumb (fourth finger if left-handed) and breathe out through your left nostril. Repeat for five minutes, finishing by breathing out through your left nostril

Fast Pranayama: This practice speeds up metabolism and helps with weight loss. It can also be practiced for 20-30 seconds before ‘alternate nostril breathing’.

Instructions: Repeatedly exhale quickly and forcefully through both nostrils. You will find that you naturally inhale after each out breath. Repeat this for about one minute and then rest for one minute. Repeat up to five times. You may find that the body heats up and begins to perspire slightly indicating that energy is flowing and circulation is improving.

Hissing Breath: This is good for cleansing and detoxifying the lungs and improving lung capacity.

Instructions: Take two deep abdominal breathes. On the next out-breath, breathe out through your teeth to make a ‘hissing’ sound. As you do so lean forward so that your head comes towards your knees. At the end out your out-breath immediately breathe in through your nose quite rapidly as your come up to an upright position again. Once your lungs are three-quarters full and you are in an upright position hold your breath for as long as is comfortable. Now repeat the process six more times.

Kapalabhati: This is also good for cleansing and detoxifying the lungs and improving lung capacity.

Instructions: Take two deep abdominal breathes. Now breathe in to three-quarters capacity. On the next out-breath, breathe out forcefully twenty times by repeatedly contracting the abdominal muscles. Now take two deep abdominal breathes and on the third, breathe in to three-quarters capacity and retain the breath for thirty seconds. Repeat these three more times. As you become more accomplished you can increase the number of ‘abdominal pumpings’ - up to forty and maybe even sixty. You will also find that you will naturally be able to hold the breath for longer – perhaps even up to two minutes duration.

Belly Breath: This is good for toning the abdomen, improving peristalsis and helping with weight loss.

Instructions: In a standing position bend your knees and rest your hands on the top of the knees - breathe out fully (hold the breath) and then contract abdomen up into diaphragm/rib cage – hold for as long as is comfortable. Exhale. Repeat this exercise several times. Alternatively, you can repeatedly contract the abdomen into diaphragm during the holding of the out-breath.