Pranayam

Yoga says that Prana is not merely breath but it is a form of cosmic energy. It is the life-giving principle which is everywhere. By breathing exercises it is possible to enhance the circulation of Prana in the body.

Unfortunately, most of us do not know how to breath, though we breath every moment in life. Only babies know how to breath in a natural way. In natural breathing, when we inhale the navel and lower abdomen bulge out a little, and when we exhale, the navel and the lower abdomen sink down a little. It is called abdominal breathing.

In order to enjoy good health, a person needs at least 60 deep breaths in a day. Shallow breathing is directly or indirectly responsible for a number of physical and mental diseases ranging from common cold to nervous disorders. To function properly, our brain requires oxygen three times more than the rest of the body. If it does not get its share, it extracts it from the total supply to the body. That is why many intellectuals tend to have a poor physique and bad health.

Deep breathing not only refreshes the whole system but also cleanses it. We should learn deep breathing. We must re-educate ourselves in the ways of living in the light of Yoga system. The functioning of our mind is closely related to breathing. When we are calm, our breathing is deep and slow. When we are excited and agitated, our breathing is shallow and fast. Vice versa is also true. When we deliberately slow down our breathing rate and consciously take deep breaths, then our perturbed mind becomes quiet and is at peace.

Normally, we breath between 13 to 15 times per minute. It has been observed that the animals like tortoise breath 5 to 8 times per minute and live much longer than human beings. It is also observed that people with addictions like cigarette and liquor have greater breathing rates and their longevity is limited. When we run fast our breathing rate increases temporarily but with the exercise, our muscle tone and circulation increases. That, in turn, slows down and deepens our natural breathing and increases our longevity.

Some more exercises in Pranayama are:

  1. Pooraka: Taking air in slowly and consciously - deep inhaling.

  2. Rechaka: Giving air out slowly and consciously - deep exhaling.

  3. Kumbhaka: After inhalation you keep the breath in for a few seconds or after exhaling you stop for a few seconds before inhaling. This should be done under proper guidance.

  4. Kapalbhati: You exhale fast and inhalation is automatic. This clears the sinuses and provides a gentle massage to abdominal muscles.

  5. Bhasrika: This is brisk breathing. Inhaling and exhaling is quick and fast.

  6. Sheetali: Here, we give a tune like shape to our tongue and slowly inhale through our mouth and slowly exhale through the nose. In summer this Pranayam makes our body cool.

  7. Seetkari: Here, our upper teeth line and lower teeth line touch each other. We inhale slowly through mouth and the air massages our gums gently. In the same way we exhale through mouth pushing air out gently through the passages between the teeth.

  8. Nadi Shuddhi: Here, we take air in from left nostril and give it out through right nostril (Anulom-Vilom). Then again we inhale from the right nostril and exhale from the left nostril. This is one cycle. One should do at least five cycles at a time three or four times during a day. This purifies our body. Simple deep breathing also helps a lot in gaining enough oxygen supply for your brain and the rest of your body.