Pranayama Meditation: Breathe, Focus, Relax

Pranayama is a yogic meditation and breathing practice that can be performed at home. The word means breath control in Sanskrit, with prana meaning life energy and yama meaning control. It is a way to connect and regulate your body and mind, supplying your body with oxygen while removing toxins.

There are several types of pranayama, including:

- Nadi shodhan pranayama or alternate nostril breathing

- Kapalbhatti pranayama or skull-shining breathing

- Ujjayi pranayama or victory/ocean breath

- Bhramari pranayama or the humming bee breath

Nadi Shodhan Pranayama (Alternate Nostril Breathing)

Nadi Shodhan Pranayama, or Alternate Nostril Breathing, is a powerful breathing practice with wide-reaching benefits. The term comes from the Sanskrit words "Nadi", meaning "channel" or "flow", and "shodhana", meaning "purification". The practice is aimed at clearing and purifying the subtle channels of the mind-body organism, bringing balance to the system as a whole. It is balancing for all three doshas and is suitable for most people.

Nadi Shodhan Pranayama is best practised on an empty stomach, ideally in the early morning. Choose a comfortable sitting position, either cross-legged on the floor with a cushion or blanket to support your spine, or in a chair with your feet flat on the floor. Allow your spine to lengthen so that your back, neck, and head are erect throughout the practice. Gently close your eyes and connect to your breath by taking a full, deep inhalation followed by a slow, gentle exhalation.

To begin, place your right hand in front of your face and bring your pointer finger and middle finger to rest between your eyebrows, lightly anchoring them. The fingers you will be actively using are the thumb and ring finger. Close your right nostril with your right thumb and inhale slowly and steadily through your left nostril. Close the left nostril with your ring finger so that both nostrils are held closed, retaining your breath briefly at the top of the inhale. Open your right nostril and release the breath slowly through that side, pausing briefly at the bottom of the exhale. Inhale through the right nostril, then close both nostrils by holding them with the ring finger and thumb. Open the left nostril and release the breath slowly through that side, pausing briefly at the bottom.

Repeat this cycle at least five times, allowing your mind to follow your inhales and exhales. If you are moving through the sequence slowly, one cycle should take you around 30-40 seconds. You can increase the count as you refine your practice.

Alternate nostril breathing is a focused practice that can help you relax, lower stress, and calm your body and mind. It regulates the nervous system, slows the heartbeat, lowers blood pressure, and improves breathing. It can also help to manage feelings of fear and anxiety by engaging different parts of the brain that make you more aware.

Bhrahmari (Humming Bee Breath)

Bhrahmari pranayama, or the "Humming Bee Breath", is a powerful technique to calm the body and mind. The name comes from the black Indian bee, Bhramari, the Hindu goddess who is an incarnation of Parvati, and the Sanskrit word "bhramara", meaning "big black bee".

The practice is simple: sit in a comfortable position with a straight back, gently close your eyes, and keep a gentle smile on your face. You can hum with a low or high pitch, but the latter is recommended for better results.

Step-by-Step Guide

• Place your index fingers on the cartilage between your cheek and ear.
• Take a deep breath in, and as you exhale, make a humming sound like a bee, gently pressing the cartilage.
• Inhale again and continue the same pattern five to nine times.
• Keep your eyes closed and observe the sensations in your body and the quietness within.

Benefits

• Instant relief of tension, anger, and anxiety
• Calms an agitated mind
• Relief from feeling hot or having a slight headache
• Reduces throat ailments and migraines
• Improves concentration and memory
• Helps reduce blood pressure

Precautions

• Ensure your fingers are not inside your ears but on the cartilage
• Do not press the cartilage too hard; gently press and release with your fingers
• Keep your mouth closed while making the humming sound
• Practise on an empty stomach
• Do not practise if you are menstruating, pregnant, or have extremely high blood pressure, epilepsy, chest pain, or an active ear infection

Variations

You can also try the Shanmukhi mudra, a hand position, while doing the Bhramari pranayama:

• Place your thumbs on the ear cartilage.
• Place your index fingers on your eyes.
• Place your middle fingers on your nostrils.
• Place your ring fingers above your upper lip.
• Place your little fingers below your lower lip.

Ujjayi (Ocean Breath)

Ujjayi breathing, also known as Ocean Breath, is a fundamental pranayama technique that can be practiced by itself or combined with asanas (yoga postures). This powerful breathing exercise is calming and grounding, helping to reduce stress and promoting a sense of relaxation.

To begin Ujjayi breathing, find a comfortable seated position, either in a chair or on the floor. Sit up tall, with a straight spine, and close your eyes if that feels comfortable. Rest your hands on your knees or thighs. Focus your attention on your breath, noticing its natural rhythm and pace.

Now, slightly constrict the back of your throat, contracting your throat muscles as if you were going to whisper. Breathe in through your nose, slowly and deeply, feeling the cool air move down your throat and into your lungs. You should hear a soft, ocean-like sound as you inhale, which is where this technique gets its name. The sound should be audible, but not forced or strained.

As you exhale through your nose, keep the throat partially closed, again listening for that gentle, oceanic sound. Try to make the inhalation and exhalation the same length, creating a smooth, steady rhythm. Focus on the sound and sensation of the breath, feeling your chest and abdomen rise and fall with each breath.

Continue this slow, controlled breathing for several minutes, maintaining a steady pace. You can increase the length of your practice over time as you become more comfortable with the technique. Keep your eyes closed, maintaining an inward focus, and if your mind wanders, gently bring your attention back to the sound and feeling of your breath.

Ujjayi breathing is a simple yet effective way to calm the mind and body, and it can be particularly beneficial before bed to promote a good night's sleep. It is a key component of many yoga practices, often used during the physical asana portion of a class to synchronize breath and movement.

Kapalbhatti Pranayama (Skull-Shining)

Kapalbhati Pranayama, also known as the Skull Shining Breathing Technique, is a traditional internal cleansing technique that can be used as a simple warm-up for formal pranayama. The word "Kapalbhati" is derived from two words: "Kapal", meaning skull or head, and "Bhati", meaning lighting or illuminating. This technique is said to exert profound physiological effects on the cardiovascular system and the mind.

How to Perform Kapalbhati Pranayama:

To perform Kapalbhati Pranayama, start by sitting comfortably with your spine erect. Place your hands on your knees with palms open and facing upwards. Take a deep breath, and as you exhale, pull your stomach in towards your spine. You may keep your right hand on your stomach to feel the abdominal muscles contract. As you relax your navel and abdomen, the breath will flow into your lungs automatically.

It is recommended to start with 15-20 breaths per round and complete 2-3 rounds. Focus on your lower belly during exhalation, as this area can be challenging for beginners to isolate and contract. You can place one hand lightly in the other and press them gently against your lower belly to help with this. Exhalation should be active and forceful, while inhalation is passive and natural.

Benefits of Kapalbhati Pranayama:

Kapalbhati Pranayama offers a wide range of benefits, including:

• Detoxification of the body by releasing toxins through the outgoing breath
• Improvement in respiratory function and blood circulation
• Increased metabolic rate and weight loss
• Stimulation of abdominal organs, benefiting those with diabetes
• Calming and uplifting the mind
• Improvement in digestion and absorption of nutrients
• Reduction of stress and improvement in emotional poise
• Addition of radiance to the face and skin

Precautions:

It is important to note that Kapalbhati Pranayama should be avoided by individuals with certain conditions. This includes those with artificial pacemakers or stents, epilepsy, hernia, backache due to a slipped disc, or recent abdominal surgery. Women should also avoid this technique during pregnancy, shortly after pregnancy, and during menstruation due to the vigorous abdominal squeezes involved. People with hypertension and heart problems should only practice under the guidance of a yoga expert.

Sama Vritti (Equal Breathing)

Sama Vritti, or 'equal breathing', is a foundational pranayama practice that can be returned to time and time again. It is a steady inhalation and exhalation of equal duration, which is both soothing for the mind and body. When you feel anxious, overwhelmed, or disconnected from your body, this breathing technique teaches you steadiness and supports a gentle shift into your parasympathetic nervous system. It grounds and stabilises an overactive Vata, allowing the mind and body to relax. Sama Vritti is also the breathing pattern used in asana practice, so by learning this breath in a seated practice, you will increase your ability to flow through movement with a deeper connection to steady breathing.

To begin, find a comfortable seated position that elevates the hips above the knees. You can sit on a blanket, pillow or in a chair to support the diaphragm to be open for easier breathing. You may also do this practice lying down for greater ease.

As you settle in, start to notice your natural inhale and exhale. Notice the length, the sensations in the body, and how the breath is flowing. Notice the transition between the inhale and exhale. If there is tension in your breathing, see how you can allow the breath to be quiet, gentle, and smooth between the transitions.

Then, start to count the inhale. Breathe in slowly for four steady counts. Gently turn to exhale, breathing out for four steady counts. Continue this for several rounds. If this counting feels too short, slowly start to increase the count, working your way up to a steady count of 10. Only go to a count that you maintain comfort and ease in the body and mind.

Do 10 rounds of this breath at a gentle pace, continuing to relax the effort and remaining present. If you lose count, simply begin again.

As you finish your practice, let the breath return to normal. Notice the peaceful changes in your body and the mind with the rhythmic, balanced breathing.

Frequently asked questions