Pranayama: Stephanie Keach shares the ancient art of yogic breathing

New Life Journal, Feb-March, 2003

   "Breathing in, I calm body and mind.
   Breathing out, I smile.
   Dwelling in the present moment,
   I know that this is the only moment."

--Thich Nhat Hanh

The Sanskrit word pranayama consists of two parts: prana and ayama. Ayama means "stretch" or "extend," and describes the action of pranayama. Prana refers to "life force" or "the energy that is infinitely everywhere." So in practicing pranayama, we are extending our life force.

The way we move prana through the body is by our breath and our intention. When we experience pain or tightness, it is considered a blockage of energy, and by focusing our intention to breathe into those places, we can help to release the pain or tightness or blockage. This is the more tangible purpose of pranayama. But remember, all yoga practices are to reconnect us to the Divine within, so when practicing these basic breathing exercises, don't lose sight of the bigger picture.

The following exercise can help students become more in touch with the anatomy and physiology of breathing deeply, as well as the energetic aspects of breathing deeply. The practitioner should be in a comfortable position, such as easy sitting pose or a supported reclining restorative pose.

Ujjayi Pranayama: Also called victorious breath or warrior breath this is a foundational type of breathing all students eventually come to know and love. To engage in this breathing, I encourage a constriction to happen at the back of the throat, to create a type of snoring sound with the breath. Some explanations are "make the breathing sound like Darth Vader of Star Wars; make the breath sound like the waves of an ocean; make a scraping or gliding sound with the breath on the back of the throat...." Use a breathing ratio of: 1 (inhale): 1 (hold the inhale): 2 (exhale). I recommend beginning with five cycles, then five natural breaths, then ten cycles, then ten natural breaths, then ten again. Eventually, fewer rests are needed between cycles.

The benefits of this type of breathing are very important, not just for sitting meditation, but for breathing in asana (yoga posture). The muscles in the throat become toned so as to constrict the airflow allowing for more control of the breath, making you less likely to hyperventilate when in a challenging asana. Also, by creating this humming or vibration sound, your mind can more easily focus on the breath, helping to stay focused on this breathing meditation. Some undesired effects could be a scratchy throat, coughing, or a tight feeling in the throat. Sometimes these are necessary to move through as the throat muscles become toned, and sometimes these effects happen because the student is unable to fully release the throat muscles back to natural.

General guidelines for pranayama:

* Practice first thing in the morning or right before or right at the end of an asana practice.

* Practice once a day only, and like asana practice, not right before or after food.

* Breathe through the nose at all times, if possible.

* Pranayama practices can be done sitting or in various supported asanas.

* If breathing becomes rough or laboured, or if anxiety sets in, stop and breathe naturally.

* Inhales start from the chest, exhales start from the abdomen.

* On the inhalation, the collarbones lift, the diaphragm flattens and descends, pushing out the belly, and the pelvic floor descends.

* On the exhalation, the collarbones descend, the diaphragm lifts, the belly softens and retracts, allowing the internal organs to soften and expand, as the pelvic floor gently lifts.

Caution: Because the breath is the vehicle to move prana--life force--throughout our bodies, when we start emphasizing deeper and stronger breaths, energy gets moved through our bodies, sometimes at incredible and extreme rates, creating a potential hazard for our nervous systems, The most common "negative" reactions are nausea, dizziness, lightheadedness, and headaches. If this occurs, stop, Rest with the head above the heart. Breathe normally, naturally, with no effort. These symptoms are usually the result of detoxification. Pranayama is a cleansing technique, and if there are any questions or concerns at all, please seek the instruction of a teacher.

This article was excerpted from Stephanie Keach's book, The Art of Teaching Yoga: An Inspirational Reference for at Home or in the Classroom. Stephanie Keach owns and operates the Asheville Yoga Center in Asheville, NC. Contact her at Stephanie@youryoga.com or 828-275-6156.