Find Healing Right Under Your Nose
As a seasoned yoga therapist and trainer, I see the breath as a diagnostic tool and a healing modality. Breath is the baseline of my practice. I have seen many health conditions alleviated or healed using therapeutically prescribed breathwork.
Understanding Prana: Your Life Force Energy
The Sanskrit word comes from two roots: pra, which means 'constancy', and na, which translates to 'movement.' Therefore, prana is a force of constant motion that runs through our 72,000 energy channels, known as nadis.
Like an electromagnetic current that runs appliances, prana is the subtle life force energy that permeates all living things. When our prana is strong and flowing unimpeded through our channels, we have more energy, personal power, and vibrant health on all levels.
Signs Your Prana Needs Attention
When our prana becomes weak due to unhealthy food and lifestyle practices, poor respiration, stress, and toxins, we are susceptible to disease on a physical or mental level.
Signs of weak prana include:
Low immunity, anxiety, depression, anger
Fatigue, unresolved emotions, insomnia
Poor digestion, disease/illness
Cold hands/feet, brain fog, muscle tension
Heart and respiratory issues
The Art of Pranayama: Breath Control for Healing
While prana means life force, 'ayama' means to restrain or control. Therefore, prana is enlivened by specific techniques that control the breath for desired outcomes.
You can unlock profound transformations in body and mind through targeted breathing practices.
Whether you're seeking to boost your physical vitality, find mental clarity, or strengthen your immune system, pranayama offers specific techniques for each goal.
These ancient practices can help you achieve deeper sleep, manage temperature regulation, sharpen focus, and even lift the weight of depression and fear.
Beginner-Friendly Breathing Techniques
Here are three techniques that are safe for most people. Just five minutes is a game-changer!
1. Noticing the Breath
Though this seems deceptively simple, it really relaxes people. Sit comfortably and bring your awareness to the nostrils. Take a few minutes just to watch and explore the breath. Witness all the sensations of it.
Notice:
If there is a sound to the breath
If there's a distinct rhythm
If it's shallow or deep
The temperature of the breath on inhales versus exhales
The subtle sensations at the nostrils and up to the sinuses
2. Alternate Nostril Breathing (Nadi Shodhana)
This breath translates to "channel cleansing breath." It helps to integrate the right and left brain hemispheres because each nostril, or channel, relates to a brain hemisphere.
Step-by-Step Guide:
Put the index and middle fingers of the right hand on your forehead
Close the right nostril with the right thumb. Take a smooth, steady inhale through the left nostril
Close the left nostril with the right ring finger and exhale through the right nostril
Breathe back in through the right nostril, keeping the left one closed
Close the right nostril and exhale through the left
Repeat for 5-10 rounds
3. Ujayii Breath (Ocean Breath)
Ujayii translates to 'victory over.' This technique seeks to create a victory over a busy mind through an audible breath sound similar to ocean waves.
Practice Tips:
Open your mouth and slowly whisper "ha" as you inhale and exhale
Notice the slight throat constriction this creates
Once comfortable, close your mouth while maintaining the sound
Focus on the calming quality of the breath
Why Professional Guidance Matters
Behind every effective pranayama practice lies years of intensive study and understanding.
Yoga therapists combine deep knowledge of human anatomy and physiology with mastery of subtle energy systems and chakras. Their expertise spans from identifying dysfunctional breathing patterns to understanding the intricate workings of the nervous system through polyvagal theory. This comprehensive training, including ancient Ayurvedic wisdom and modern psychology, ensures that each breath practice is perfectly tailored to your unique needs.
Yoga therapists are trained to assess a person's symptoms and know which pranayama practices - and there are so many - are best for the presenting conditions.
The Benefits of Regular Pranayama Practice
Physical Benefits
Reduced blood pressure
Improved respiratory function
Enhanced immunity
Better organ function
Improved digestion
Better circulation
Reduced inflammation
Mental & Emotional Benefits
Reduced stress and anxiety
Decreased depression
Better emotional regulation
Improved focus and mental clarity
Enhanced sleep quality
Reduced anger and impulsivity
Greater nervous system regulation
Build Up to Advanced Pranayama
One needs to build a strong basic foundation and have good body/mind awareness before exploring more advanced techniques such as Breath of Fire (Kapalabhati), Bellows Breath (Bhastrika), and Ratio Breathing.
It is not uncommon for people to do practices incorrectly without proper training as oftentimes they may have dysfunctional breathing patterns or certain respiratory muscles may be offline due to chronic tension.
Moreover, people can get triggered emotionally by performing yogic breathing exercises they are not ready for. Pranayama should always be safe and comfortable.
