Inside Yoga 193 (13/2/2017)

Practical pranayama guide

Last week I taught three types of breathing exercises (pranayamas): here is a guide how to practice these techniques.

Bhastrika (Bellows breath)

This is one of the kriyas (purification exercises) so not technically a pranayama exercise. As the English name suggests it is designed to pump air, by vigorously breathing fast and deep on both inhalation and exhalation. The simple intention is to exercise the lungs, fill the body with oxygen and rid itself of carbon dioxide. On a yogic level it increases the amount of prana (life force energy) in the body and removes apana (the unwanted waste energy which can become trapped in our lungs).

To practice this technique: sit comfortably, upright back, crossed legged or kneeling, and if possible place the back of your wrists on the top of your thigh near the hips so that you can push down to stretch straight your back and open up the chest (to enhance the ability to breathe deeply). If you cannot do this, place hands on knees and similarly straighten your back and open chest. Also, ensure that your shoulders remain down and drawn back.

When you breathe in, thrust your chest forward and upward, filling your lungs to the hilt, and then force the air out on exhalation, repeating this a few times – just a 3 or 4 breaths can be enough and for those with experience the number can be higher but not that quality not quality is important. You can feel light headed after a few cycles; avoid being light-headed by stopping or slowing down the breathing. For example, as a beginner is it advisable to do a cycle with moderate speed and gentler breathing, to get comfortable first before deepening the practice.

After one round whether it be 3 or 10 breaths, we then fill our lungs and hold the breath for a few seconds, then breathing out, relaxing shoulders etc and having a pause before repeating the technique.

This breathing technique is best practised as a wake-up breath, for example, in the morning with some yoga asanas (exercises). It is vigourous and energises the body and the mind.

Most people can do this exercise but it is not advisable for those with high blood pressure and heart conditions, during pregnancy and also just after eating: if in doubt ask for advice before practising.

2:1 ratio pranayama

This breathing technique is one of the simpler pranayamas which helps us to increase our lung capacity and control over our breath.

To practice: sitting comfortably and upright, as you breathe count your breath at one second intervals (ie slowly and steadily) and we double the length of the exhalation, over the inhalation, so for example if you breathe in for 3 you exhale for 6, in for 5 out for 10 and so on.

Note that the breathing has to be as steady and smooth as possible and even in consistency from the start to end. The exhalation is the harder of the two to control so it is best to decide what ratio to count based on this breath.

If you find it hard to breathe comfortably, which is usually due to the newness of the exercise, feel free to stop the exercise and breathe normally for a while before starting again. Equally any wobbles of concentration, counting etc, simply keep going, start again where you left off, never go back to think about what went wrong, just keep on going with the exercise. Gradually over time and practice it becomes easier to maintain as a steady exercise.

This technique helps to develop our lung capacity and with it, our ability to breathe steadily and with control. It is calming and quietening due to the levels of concentration needed to maintain the technique, leading us to a still mind.

Nadi shodhana (Alternate nostril breathing)

This pranayama is one the best pranayamas to practice as is accessible as a technique and effective in terms of the way it can calm and soothe our nerves, and quieten our mind at the same time as energising and exercising the lungs.

To practice: sitting comfortably and upright, we breathe in and out via alternate nostrils with an even count on both inhalation and exhalation. We always start with inhalation in the left nostril, exhale right, inhale right, exhale left – one cycle – keeping going, in left, out right, in right out left, and so on. We finish a cycle exhaling via left nostril.

You will need one hand (if right handed or left handed it doesn’t matter whatever is comfortable). Ideally squeeze out of the way into the palm the first two fingers so that you have the two little fingers and the thumb available. As a right handed person I close my right nostril with thumb and left with the two little fingers (left handers other way round). Do press gently and you do not need to press hard to close a nostril.

Like the exercises above, if in trouble take a break and start again as we want to remain relaxed and alert while practising not stressed and struggling.

Any mistakes and loss of concentration, for example, a thought stops us in our tracks, we just carry on where we think we left on: the continuous flow being important in this practice.

I usually teach with a count of 4 for inhalation/exhalation which most people find manageable, and the more comfortable you are, the higher the number but you must remain in control, steady and smooth with your breathing, so no point in trying the highest number possible. For example, I often use a count of 10 or so, which is comfortable but I do not see any need to go higher which I can manage because the point of the exercise is the remain still, calm and relaxed not stretched and stressed.

This technique helps us to quieten mind and body, reducing stress, tension and other such negative states which we really do not need. It helps sleep and rest, for example, those who struggle to sleep will find this useful at night, by folling above instructions except do not sit upright, stay lying down in bed and eep going with exercise…. until you fall asleep.

Always remember this message with all of these exercises in yoga.

This is guideline intended to help remind those who have attended my classes how to practice these techniques. If you have any difficulties/questions always check with me or your teacher.

Feel free to share this blog with others, and any thoughts, questions or comments contact me via the blog reply panel below or email me gary@yogabristol.co.uk