The Power of Pranayama

Never underestimate the power of breath. It is one of the most effective tools that can be used to change the way we feel. Depending on how it is used during our practice, it can cleanse the body, build heat or cool it down. It can be used naturally to bring stillness and peace to meditation, or it can be used like the ocean to help energise us and carry us through a challenging and dynamic yoga practice.

There is a real mind body connection with the breath. The way that we breathe affects the way that we feel. For example, when we are anxious the sympathetic nervous system is triggered. Our brain gives us the message that we are in danger from a threat like a bear. It is a very primal reaction, but ultimately, it is our survival instinct kicking in. That’s why we either feel like we want to run away or fight our corner in a challenging situation, for example when we are stuck in traffic our during that difficult conversation with a colleague.

Our brain starts to give our body the message that we might need to fight this bear or run for the hills. We begin to shallow breathe into our chest as oxygen is sent into our large muscles to help us run or fight for our lives. The heart also begins to work harder to get blood into these muscles and we may need to visit the toilet or vomit to make our bodies lighter to run or fight. We also begin to sweat as our body works hard to preserve itself. This is not particularly helpful in day to day situations such as waiting for a job interview.

Our Yoga practice can help us to turn our attention inwards and become more aware of our breath and how we are feeling. There are a number of techniques that we can use to regulate our breath and make us feel better physically and emotionally. The breathing exercises and techniques that are used in Yoga are called “pranayama”.

There are so many different techniques to learn. I have chosen my top 3 for you to try at home. These are also the techniques that I mostly teach in my class. You can try these at home at a time that is quiet and free from interruption. I’d suggest that you work with abdominal breath first and move onto the others once you have grasped and understanding of this.

Abdominal Breath

This is ideal to practice if you are a beginner, or you are looking to manage stress or anxiety as it stimulates the parasympathetic nervous system.

• Find a comfortable seated position

• You have the option to sit against a wall to support your back

• Place one hand on your chest, the other on your abdomen

• Notice where your breath feels stronger

• It is likely that you will feel the hand on top of the chest move

• Ideally, you want the hand on your abdomen to move

• Inhale through your nose, imagine all the air to be going into the bottom of your lungs and deep into your belly

• Become aware of your abdomen expanding with the inhalation

• Exhale through your nose, relax, feel your abdomen sink back towards your spine

• Repeat a few rounds of this until you feel grounded and calm

Another Approach

Tip: You can use a book if you don’t have a yoga brick at home

• Lie on your back and get comfy ie place a cushion under your head, cover up with a blanket, pop on a pair of socks!

• You can bend your knees and put your feet flat on the floor if your experience discomfort in your lower back

• Place your yoga brick on your belly

• Push the brick higher as you inhale

• Exhale feel the brick coming down

• Again, repeat a few rounds of this until you feel grounded and calm

Diaphragmatic Breath

Diaphragmatic breath is ideal to use while practicing asana as we are strengthening the diaphragm, deepening the inhalation and stretching the lungs and more effectively aerating all parts of the lungs

• Sit comfortably

• Close your eyes to turn your gaze inwards

• Bring your awareness to your breath

• Inhale and Exhale through your nose

• Bring your hands onto your rib cage, allowing your finger tips to touch

• Gently engage your abdominal muscles, just enough to prevent your belly from rising

• Inhale feel your ribs move upwards, apart as your fingertips separate

• Exhale keep your abdomen level as you allow your ribs to return to their starting position with the fingertips touching

• At the end of your exhalation, release some extra air and allow the lower ribs to move down and in a little more while your abdomen relaxes

Ujjayi Pranayama

I just love this! Not only does it create heat, energy and vitality to take me through my vinyasa practice, I find it extremely calming. The oceanic sound and sensation of ujjayi breath really helps my gaze to shift internally and I can completely focus on being in the moment, the flow of the practice and the sensations that are arising in my body.

• Sit comfortably in an upright position

• Begin with a few rounds of diaphragmatic breath

• Exhale out through your mouth like you were fogging up a window

• Repeat the above step on your next exhalation, but this time with your mouth closed and a slight constriction at the back of your throat

• Continue to breathe in this way for the next few exhalations

• You know you’re on the right track if you sound like Darth Vadar!

• Keep the constriction in the back of your throat and create the same sound as you inhale

• Try to maintain this throughout your asana practice and tune into the meditative qualities that it has