Pranayama (Breathwork)

Exploring Pranayama: The Breathwork of Yoga Philosophy and Spirituality

By Dennis Bluthardt, Namaste Studios

Breathwork in yoga goes beyond physical movement. Conscious breathing optimizes asana, seals the mind-body loop, and connects the practice’s meat and bones.

Breath is the warm, healing embrace of union and life itself that much of yoga philosophy prescribes. Life force. Prana. On a human, day-to-day basis, prana informs our connection to the physical realm.

Most people’s veil of breath remains closed on a psychological level or within the context of the mind (this is fundamentally a by-the-body method for access). 

Most breathing is unconscious and involuntary. It “does” itself. The psychological classification for ‘doing’ this breath in such a way that defines prana as ‘automatic action.’ It’s a good thing for us. Some experts posit that Earth has as many as 20,000 breaths per day.

Understanding Pranayama

Breath control in yoga is known as pranayama, from the Sanskrit “prana” (life force) and “ayama” (control). It underpins the entire physical and meditative discipline of yoga, where the connection between posture and the rhythmic control, or complete cessation, of the breath is said to offer the key to transforming spiritual insight into physical well-being. Breathing is regulated. 

Some direct that awareness should be “observed” when coming in and going out. In contrast, others apply exact, controlled sequences of inhalation, inner and outer retention, and exhalation according to the time of day and the moon’s inner and outer cycle.

In texts dating back to the Vedas and Upanishads, the breath is exchanged out of and into the body, much as the simple practice of yoga’s wisdom being a method of spiritual realization or trade between reality (the universe or god) and the individual. The breath is the most vital power in the body. It is, therefore, understandable that such an essential dynamic principle should seem a twofold constant between that which is or occurs regularly or frequently in a “tradeable” bio-economical (or even spiritual) context and that comedies, tragedies, and spiritual literature on all themes can be made prolific with similar metaphors.

The Connection Between Breath and Mind

Many people carry around low-level stress and, operating regularly in shallow, top-breath mode, fall into the danger of regularly activated ‘fight or flight,’ or sympathetic nervous system, responses.

Pranayama is part of a yoga practice that recognizes the connection between the mind and the breath, the emotions, and the ‘subtle body,’ or spirit. Pranayama cultivates the awareness created by the breath, and the ability to control it helps anchor people in presence. That awareness, or presence, develops the ability to stay with (and bear witness to) thoughts and feelings. At the risk of sounding esoteric, the unprocessed, stored ’emotional stuff’ that is part of being human that many of us (over time) learn to bypass, numb, deny, disassociate from, feel shame for, or reject.

However, consciously harnessing the breath’s power can also teach the body (mind and spirit) how to self-regulate when experiencing one of those events. For some, doing the work to know how to harness the power of breathing (by training with a teacher or coach) can be beneficial.

Different Types of Pranayama Techniques

Pranayama, or breath control in yoga, comprises many techniques that virtually impact every cell and organ in the body and our mental well-being. One widely used breath-control technique in pranayama is often called Ujjayi (“victorious breath”). It produces a soft, audible sound as you breathe in and out, with a slight constriction at the back of your throat. Because of the effects of this practice of prolonged inhalation and exhalation, the amount of oxygen the body can assimilate will also increase, partially accounting for the “victorious breath” description. Think of this increase in oxygen supply in the blood when practicing a yoga asana. Your muscle endurance could increase. Ujjayi breathing has had positive results (including studies on the potential to lower high blood pressure). It offers a calming set of thoughts toward a meditative mind, allowing for greater ease in achieving stillness and quiet.

Another effective pranayama technique is Nadi Shodhana (also often called “alternate nostril breathing”). This style of pranayama involves alternating breaths through the nostrils. It clears the obstructing build-up of “debris” that stands as energy blockages in the channels through which life energy flows. It also reduces anxiety, a claim that Jordan routinely passes along to his students. Many students have returned to him, saying they’ve felt calm and focused on only the first try.

Integrating Pranayama into Your Yoga Practice

Adding pranayama, or “breathwork,” to your daily asana will amplify your practice’s physical and spiritual benefits. The breath is the force that guides the connection between the mind and the body, and it is the place from which you can learn to deepen your awareness of all postures. 

The breath is what helps to build that mind/body connection. As you begin, think about every upward movement on the inhales; it’s about going down on the exhales. By thinking this way, your body knows it’s on the right track and getting enough oxygen. Also, the relaxing effect on your body will make the entire experience feel more like a moving meditation.

Count on breaking down your practice like this to build a balanced routine. Use the first two to five minutes for seated pranayama before you move right into the more challenging poses or asanas. Asanas are at the heart of our practice, but pranayama is where you will test your concentration, so aim to keep your cool and use what you learn about Ujjayi breath and others to carry you through the heat. After asana and when you’re resting on your back, return to a new breath to get the most well-rounded practice. 

Last, consider adding a meditation at the end to get more out of your session. If you spend thirty to sixty minutes moving through a series of challenging postures and back-bends, try to find another five to ten minutes to rest and experience a little heart consciousness after a good sweat. 

How? Shavasana is a pose that typically signifies the closing of your asana journey. Suppose you rise to a seated position after Shavasana and surrender again to the beat of your drum, focusing on nothing at all. In that case, you are sure to leave your mat, if only for a moment, with a slightly different perspective on your day.

The Spiritual Dimensions of Pranayama

Breathwork plays a big part in spiritual experiences in yoga, particularly the pranayama type of breathwork.

Actively participating in the breath naturally draws you into a meditative state. Meditative states allow you to access a higher level of awareness and, ultimately, a higher sense of self. Actively controlling the breath causes the mind to rest, which opens you up to experiencing new spiritual insights or visions.

Many people who regularly do breathwork report feeling “oneness” with the universe. They all have a fantastic outlook on life. Everyone seems to live very “in the moment” and “go with the flow” lives. They also have a profound connection or relation to a spiritual dimension they were unaware of before.

When people participate in group pranayama sessions, they have a semi-mass-gathering experience. When two or more people do pranayama together, they will have gathered a semi-mass “spiritual gathering”!

Pranayama is just one of the eight limbs of yoga. The Sanskrit word pranayama comprises “prana,” the life force, and “ayama,” or extension or control. This aspect of yoga is not just breathwork or breathing. Instead, it is a profound, age-old technique that ties the wandering mind to the wondering body and further connects with the “self” and even the universe.

Jois said, “Mind is nothing but the invisible, subtle part of the body.” If, for example, one feels light or happy, the mind, so will the body and physical self. “If you drink, the body is affected. Why? It is not the body. It is the mind, here (pointing to the brain) and here (everywhere in the body).

Then, the mind is happy, and the body is light. So, too, when one experiences tragedy, both the mind and body are affected. The body is heavy.

Therefore, one cannot practice yoga on the body and mind separately and achieve results/ yoga. “To be effective, practice yoga every day. That is, daily and all day, from minute to minute.”