Pranayama – usually when we say pranayama people think it has something to do with either slow or fast breathing or something to do with the breath. Actually the word pranayama means the knowledge or the rules regarding prana, the life energies.
– Sri M
Pranayama, derived from two Sanskrit words “prana” (life force) and “yama” (control/rules), refers to the practice of working with the prana. In yogic tradition, breath is considered the bridge between the mind and the body, and mastering pranayama is essential to achieving a state of calm and mental clarity. This practice is mentioned extensively in yogic texts like the Yoga Sutras of Patanjali, where it is considered one of the key limbs of Ashtanga Yoga. Let’s explore why pranayama is important, what ancient texts and modern science say about it, and the various types of pranayama practices you can incorporate into your daily routine.
Why is Pranayama Important?
Breathing is the only bodily function that is both voluntary and involuntary, giving us a unique opportunity to influence our mental and physical health. Proper pranayama techniques help balance the nervous system, regulate the mind, and bring peace and concentration. By increasing oxygen levels and detoxifying the body, pranayama helps maintain vitality and supports overall health. According to ancient yogic teachings, controlling the breath means controlling the mind—leading to heightened awareness and spiritual growth.
As Sri M explains, “Looking at the word Pranayama—Prana means life energy, energy that moves in our system. It includes oxygen, which is also energy and various other energies like digestive energy. It is also prana that helps us excrete. There are many pranas in our system like prana, apana, udana, and samana. When you say Prana-yama, yama means rules. Therefore, pranayama means rules and regulations regarding prana which does not necessarily mean swasa (breath).” This highlights the deeper concept that pranayama is not just about breath but about regulating the life energy flowing within us.
What Do Yogic Scriptures Say About Pranayama?
In the Yoga Sutras, Patanjali classifies pranayama as the fourth limb of Ashtanga Yoga. Patanjali defines pranayama as the conscious regulation of inhalation, exhalation, and retention of breath. Patanjali emphasizes that pranayama helps purify the mind and body, preparing one for deeper meditation (Sutra 2.49–2.53).
Sutra 2.50: “The movements of breath are external, internal, or held steady; these are regulated by place, time, and number, and become prolonged and subtle.”
Hatha Yoga Pradipika talks about the significance of pranayama as a means to cleanse the nadis (energy channels) and balance prana (life force). It states that, without practicing pranayama, the energy in the body cannot move freely, which is essential for achieving higher spiritual states (Hatha Yoga Pradipika, Chapter 2).
Verse 2.3:“When the nadis become purified through the practice of Pranayama, then success is certain in the path of Hatha Yoga.”
The Bhagavad Gita touches upon the practice of prāṇāyāma in Chapter 4, Verse 29, highlighting it as a method of self-offering, where practitioners regulate their breath as an offering to the divine. The Gita describes how prāṇāyāma involves balancing the inward and outward flows of breath, symbolizing the harmonization of the life forces. Yogis who engage in prāṇāyāma seek to control the mind and senses, offering their disciplined mind in the spirit of yajña (sacrifice) to the Supreme. This practice, along with other forms of austerity like fasting, helps purify the heart by curtailing desires and sensory impulses, leading to spiritual growth and a deeper connection with the divine.
The Shiva Samhita, an ancient text of Hatha Yoga states that pranayama is critical for awakening the Kundalini energy, which lies dormant at the base of the spine. The Shiva Samhita explains that when pranayama is practiced correctly, it not only enhances physical health but also ignites spiritual energy and leads to liberation (Shiva Samhita, Chapter 3).
Verse 3.7: “As long as the breath is still in the body, the body is said to be alive. When the breath departs, the body dies. Therefore, regulate the breath.“
What Does Modern Science Say About Pranayama?
Modern science increasingly supports the ancient practice of pranayama, demonstrating its positive effects on physical and mental health. Studies show that pranayama activates the parasympathetic nervous system (rest and digest) by regulating the autonomic nervous system, which helps reduce stress, lower heart rate, and decrease blood pressure. Techniques such as Nadi Shodhana (alternate nostril breathing) have been found to improve parasympathetic dominance, leading to enhanced relaxation and mental clarity. Research also highlights pranayama’s role in lowering cortisol levels, the hormone associated with stress, making practices like Ujjayi breathing effective in reducing anxiety. By engaging the vagus nerve, pranayama influences mood and immune response, providing a calming effect that helps manage both stress and anxiety.
Pranayama is also linked to improved lung function and cognitive abilities. Studies have shown that practices such as Bhastrika and Kapalabhati enhance respiratory muscle strength, leading to improved lung capacity and efficiency. Research published in the Indian Journal of Physiology and Pharmacology demonstrated significant improvements in lung function, while other studies indicate pranayama increases oxygenation of the brain, boosting attention, memory, and reaction time. Additionally, pranayama’s impact on cardiovascular health has been noted, with improved heart rate variability being a key benefit. By regulating oxygen and carbon dioxide levels, pranayama balances blood pH, optimizes metabolic functions, and enhances overall well-being, making it a powerful tool for mental and physical health.
Types of Pranayama and When to Practice Them
There are several types of pranayama practices, each with specific benefits. Here are some common types and the best times to incorporate them into your routine:
- Kapalabhati (Skull-Shining Breath): This involves short, forceful exhalations and passive inhalations. It is invigorating, detoxifying, and helps clear the sinuses. Ideal for early morning to boost energy levels and cleanse the respiratory system.
- Nadi Shodhana (Alternate Nostril Breathing): This practice balances the left and right hemispheres of the brain and calms the nervous system. It is best done before meditation or at the end of the day to promote balance and tranquility.
- Bhastrika (Bellows Breath): This is an energizing breath that involves rapid inhalations and exhalations, stimulating prana and increasing vitality. It is recommended during the day when you need an energy boost.
- Diaphragmatic Breathing: Also called abdominal breathing, this technique engages the diaphragm and encourages full oxygen exchange. It can be practiced any time to calm the mind and improve lung capacity.
- Ujjayi (Ocean Breath): Ujjayi involves breathing in through the nose and slightly constricting the throat to create a soft sound like the ocean. It increases mindfulness and is ideal for enhancing focus during asana practice.
- Samavritti (Equal Breathing): This technique involves making the inhalation and exhalation of equal length. It helps to balance the mind and is particularly helpful before sleep to induce relaxation.
- Sheetali (Cooling Breath): In this pranayama, air is drawn in through a rolled tongue. It has a cooling effect on the body and is ideal during hot weather or after intense physical activity.
- Sheetkari (Hissing Breath): Similar to Sheetali, but the breath is drawn in through clenched teeth. This practice also cools the body and is beneficial when feeling overheated or agitated.
When and How to Practice Pranayama
The best time for pranayama is early in the morning on an empty stomach, ideally before or after your yoga asana practice. It can also be practiced before bed to promote calmness and prepare the mind for restful sleep. Ensure that you are seated comfortably in a quiet, clean environment. For beginners, it is important to learn under the guidance of a trained yoga teacher to avoid incorrect techniques, which can lead to physical discomfort or agitation.
By incorporating these different types of pranayama into your daily routine, you can reap the holistic benefits of this ancient practice. Check out the comprehensive Bharat Yogavidya Kendra Pranayama Playlist on YouTube for detailed guidance on how to practice each of these techniques. Your breath is your bridge to well-being—start practicing today!
