Basic Pranayama Techniques
Given below are instructions for some of the basic pranayama
techniques.
For all the breathing techniques given below, it is important
to sit in a comfortable seated posture, keeping the spine upright and the body
relaxed.
Deep (Yogic) Breathing (Deergha Shvaasam)
This technique teaches the body how to breathe again in a natural way (just
watch an infant's breath - how the abdomen goes in and out with each breath).
Our normal breath is shallow and engages only the top part of the lungs. With
this deep breathing technique, we try to engage the entire lung capacity. This
is considered to be a very calming breath and helps calm the nervous system.
To achieve a complete breath, breathe slow and deep through the nose with the
tip of the tongue touching the roof of the mouth. Breathe first into the
diaphragm, filling the stomach with air. Continue to fill the chest cavity with
air, expanding the chest. Finally, lift the shoulders and collar bones slightly
to complete the breath, and pull the last bit of oxygen into your lungs. To
exhale, relax the shoulders, chest, and diaphragm expelling all air through the
nose. At the end of exhalation, pull your stomach in as far as you can.
Try to maintain a very smooth, continuous and deep breathing pattern. Gradually
you will notice an increase in your duration of inhalation and exhalation. After
some practice, try to develop a ratio of 1:2 (inhale:exhale).
Breath of Fire or Skull shining (Kapalabhati)
In the classical Hatha Yoga text "Hatha Yoga Pradeepika",
Kapalabhati is described as one of the six cleansing kriyas (shatkarma).
However, because it involves manipulation of the breath and its well recognized
benefits, it is widely practiced as a part of the pranayama techniques. The focus in this pranayama is on exhalation which is brisk, short and
forced. Inhalation after each exhalation is passive and automatic with no effort.
Simultaneous with the exhalation, the abdomen is pulled in with the navel moving
back toward the spine.
Performing Kapalabhati is easy. The lungs, when opened, act as a vacuum.
Therefore, you will not have to focus on breathing, merely moving your
diaphragm. Using your abdominal muscles, move the diaphragm in and out while
keeping your lungs open. As the diaphragm is forced in, air will be forced out
of the lungs. As the diaphragm is allowed to relax, air will be drawn in to your
lungs. Increase the speed of your contractions until you are rapidly breathing
with emphasis on exhalation.
More....
Alternate Nostril breathing (Naadi Shuddhi)
Sit comfortably with the spine erect in any sitting posture. Be calm and
close your eyes. Make Vishnu Mudra (shown here) with your right hand - make a soft fist,
open the thumb and the last two fingers, keeping the middle two fingers at the
base of the thumb. Close the right nostril with the right thumb and exhale
through the left nostril. Begin the round with an inhale slowly through the left
nostril and fill your lungs. After complete inhalation, close the left nostril
with the ring finger of the right hand and close the left nostril. Open the
right nostril, exhale slowly. After complete exhalation, again inhale through
the right nostril and fill your lungs. Close the right nostril by closing it
with the right thumb. After opening the left nostril, breathe out slowly. This
completes one round of the Nadi Shuddhi breathing technique. The attempt again
is to have deep and continuous breathing pattern. After some practice, attempt
should be made to develop a ration of 1:2 (inhale:exhale) through each nostril.
Rapid Breathing (Naadi Sanchaalana)
In this breathing technique, we increase the breathing rate to
approximately 100 breaths per minute. Remember our normal breathing rate is
between 12 and 15 breaths per minute.
Technique: Make Vishnu Mudra with your right hand (see
picture above) and close the right nostril with the right thumb. Through the
left nostril begin to breathe at a rate of approximately 100 breaths per minute.
The breathing should be even, smooth and comfortable. Try to breathe for up to
one minute (~100 breaths). Do not strain. If you cannot complete one hundred
breaths, stop when you begin to feel uncomfortable. Take a couple of natural
breaths and then repeat the process through the other nostril closing the left
nostril with the last two fingers. Finally, repeat the process with both the
nostrils open.
