Breathing Exercises
Unlocking Wellness: The Power of Ayurvedic Breathing Exercises
By Dennis Bluthardt at Namaste Studios®
Ayurvedic breathing exercises, also called Pranayama, are built into many holistic health and wellness practices, many of which you’ll find in the ancient Indian tradition. Pranayama is all about breath regulation. As you may recall, Prana is considered the body’s vital life force. Every breath you take is literally life-sustaining. When you learn to manage these precious breaths, the effects can have powerful physical and mental health benefits.
Deep breathing with long, slow exhales can signal the parasympathetic nervous system to help you destress and relax. Breath retention and quick exhales and inhales can have the opposite effect, helping invigorate (among other things). These practices can be adapted to all ages or physical ability levels, so don’t think anything about yourself would keep you from trying it out.
Research has shown potential benefits, including improved lung capacity, circulation, digestion, and concentration, reduced anxiety effects, and potentially reduced high blood pressure.
Understanding Ayurveda and Its Connection to Breathing
“Ayurveda, an ancient system of medicine that first originated in India, places great importance on balance and harmony in the body, mind, and spirit. Central to Ayurvedic philosophy, it posits that these elements must be kept in equilibrium to maintain our health. This signifies that their conception of ” health ” is more comprehensive and complex than most Westerners can imagine. To arrive at a diagnosis of anything from an ailment to a person’s other systems, once you have pegged what these are, the (Ayurvedic) matrix will demonstrate what your constitution is composed of and then (of course) prescribe a diet, lifestyle, and treatments to help counter any imbalances.
At the heart of this system is the Psycho-Vital principle of Prana, which is distributed by the breath (in turn, throughout the human organism via a system of subtle channels known in Sanskrit as nadis). The chief means by which the organism first ‘obtains’ the pranas before distributing them is via the breath. For Prana reasons, the Prana is considered a proper element of health in a strict sense (i.e., dairy, grains, functional foods, etc.). Breathing also allows the mind to converge to concentrate on a central focal point and trace the breath back to that silence from which it first arose.
To make sense of this, consider those activities the ancient Yogis used to reflect on the “self” more generally. Specifically, the Yogis were interested in any phenomena that followed a cycle. This is why they want to model “the behavior” of the elements, feelings, and thoughts closely, as many of these might be taken as a kind of exemplar to be kept within oneself. Some of their favorites include the Solar-Lunar light and dark, rising, and setting cycles (and their associated “fire/water” solar/lunar qualities) that make up the Cosmic egg, as well as “heaven and earth.”
The Science Behind Breathing Exercises
“Breathing is a process of life that we take for granted. But the fact is, how we breathe can have a major impact on how we feel. Physically, diaphragmatic breathing can increase your body’s oxygen and help your lungs perform optimally. Try doing it rapidly and see how you start to calm down. This is because when you take that slow, deep inhale, you “kick-start” your body’s parasympathetic nervous system, which tells itself to relax.
But something even more profound is happening, and it has to do with why I had you think about your breathing at the beginning of this article. Breathing and breathing exercises to calm or manage stress are inherently “mindful”. In other words, it requires us to be present and not stuck on some plane of the future that only exists through incessant rumination in our minds. Our body is always in the “now,” so asking ourselves to sense if we’re breathing and engage with it more acutely can lead us to finally interact with the moment for what it is.
So, we don’t just breathe physically “out here.” Equally important is learning how to cultivate diffusion and mindfulness via “paying attention to what’s going on in the driver seat,” or what we can refer to as the mental or meta-cognitive universe of “breathing.” So breathing is a principal behavior involved in how, underneath all the slippery language, you learn to turn down during times you’d typically “feel turned up.” This is how arrows finally get dismantled and no longer as threatening.”
Popular Ayurvedic Breathing Exercises
In yoga-speak, “Pranayama,” breath control is a fundamental practice. It is an important layer added to enhance meditation and well-being as it relates to regulating Prana, the life force that flows through the body. This is done through varied techniques, and it helps with mindfulness and stress reduction, and some even have excellent physical benefits. This key brings you deeper within your meditation practice and is the gateway toward more profound relaxation, awareness, and stress reduction.
Below are a few popular practices.
Alternate Nostril Breathing involves a subtle balancing of the left and right hemispheres of the brain and the cycling of the breath in and out to guide and balance the mind in a way that promotes enhanced mental clarity and balanced and stable emotions. To perform Nadi Shodhana, sit comfortably with the right nostril closed with the thumb, inhale through the left nostril at the peak, close the left nostril with the ring finger, and exhale through the right nostril. Continue to breathe through several minutes of repetition. Be sure to relax and subtly focus on only the cycles of breath.
Ujjayi Pranayama, or Victorious Breath, involves a very slight constriction of the back of the throat during your breath cycle, which is only just loud enough for you to detect in your practice. The resulting sounds of this practice are like the “shush” of the ocean waves crashing, calm, and centering the mind and providing a focal point. This increases oxygen intake in the practitioner and is an essential layer in meditation and asana practice, mainly to focus the mind and maintain a safe energy level.
Bhramari Pranayama is a very soothing practice. In commitment to it, defining translation as “bee breath,” Bhramari Pranayama emphatically defines its style through that, somewhat translated, as a relaxing “hum.” To perform Bhramari, close your eyes, breathe deeply in, and exhale, producing a subtly internal “hum,” much like you might imagine a bee hums.” You may enjoy practicing this throughout meditation to increase your ability to sense yourself and refine your concentration.
Incorporating Breathing Exercises into Daily Life
By implementing Ayurvedic breathing exercises, also known as Pranayama, you can dramatically change your wellness game, both in body and mind. I recommend setting aside time to practice for a few minutes each day. Try to carve out time for a session after you wake up or before bed. If you’re starting this, try out a few simple breathing patterns. For example, Nadi Shodhana (alternate nostril breathing) can help balance your energy levels and give your mind a more profound calm. Go a little easy on yourself initially, only doing one to two-minute sessions to see how you react to the process. From there, start to challenge yourself further. Embrace that discomfort!
It’s also a good idea to combine Pranayama with yoga at the same time:
You will have a way deeper practice by consciously regulating your breathing as you do yoga. Your breathing will help improve your physical state and put you into a very meditative state. Having that connection with your body as you flow through each asana will give you the “feelings ” you want to experience during a session. If you do a three-part breath (also known as Dirga Pranayama) or do Ujjayi breathing during a Vinyasa flow, you will have a more challenging time losing your balance. Plus, your practice will be much more enjoyable. When you do yoga, come in to do it for fun.
For those of you who also want to get better at meditation, Pranayama will help. Before you sit down for your session, take 2-3 minutes for light Pranayama. Breathing patterns like Kapalabhati will help wake you up because they are powerful and stimulating. Opt for something gentler if you want to relax before you get into that deep, sedative trance. Try out some deep belly breathing for two minutes before sitting. Slow your inhales and exhales down slow – this type of light Pranayama will help set you up for success when you meditate.
You’re epitomizing a solid practice by carving this triangle (Breathwork, yoga, meditation) out for yourself daily. You’re showing up for yourself and deciding that you want to take care of your physical body and your mind. Peace and clarity await you on the other side of that, dear friend.
In Ayurveda, Pranayama is the framework of exercises humans do to achieve control over their breathing for the benefits provided. The practice of Pranayama focuses on expanding a person’s lung capacity and intake of oxygen. The benefits of lung exercise include increasing blood flow, longevity, and strength in women and men. The theory is that increased lung capacity increases energy storage and healthier bodily functions. A few potential benefits of an average Pranayama session include an improved immune system, overall vitality, and physical strength.
In addition to the physicality-focused benefits of Ayurvedic breathing, Pranayama is also popular for its soothing trend towards relaxation and mood control. It serves its purpose to the world population as a meaningful and effective stress relief technique. High successes can be found in performing Pranayama for its unique and strong results in centering and controlling the human mind to act according to your instructions. Popular techniques include Nadi Shodhana and Ujjayi. These practices mean ‘alternate nostril breathing’ and ‘victorious breath.’
Make sure to practice your breathing exercises and improve your daily practice. They will help with the daily grind of early mornings, work, insomnia, or exercise. Getting better can’t start soon enough! Train your breathing and talk about it, too! Inspire others to take an interest in their health.
To learn more, visit Ayurveda at Namaste Studios® to book an Ayurveda session. Additionally, you can find more of our Ayurveda Blogs here.
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