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The Science of Breathing and Prana

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Breathing or Pranayama, is a crucial aspect of yoga practice. It is part of the 8 limbs yoga and it is important to learn how to breathe properly. So, what is the breath and why is it important?

The act of breathing seems so simple and can be meaningless or taken for granted, even if we all know that without it, there is no life. Without breath, our body and mind simply stop functioning. Therefore, we can say that breath is LIFE.

Let’s explore it a bit deeper. The breath is the crudest expression of Prana, the Universal Energy. [The Universal Energy is omnipresent and all around us. It is found in all living things as well as in the air, ocean, planets and the whole universe.] It is this single, universal cosmic energy that drives the whole universe. Gravity, electricity or magnetism are manifestations of Prana.

When we breathe in, we take in oxygen, but we also take in this Universal Energy. In humans, Prana is manifested as the actions of the body, the nervous system and our thoughts. Every thought, emotion, act of will or motion of muscles are constantly draining our life force or pranic energy. Therefore, we constantly need to replenish, which can be done through breathing alone. Let’s see what happens to the body and mind if we don’t breathe properly and replenish our pranic energy constantly.

Yogis consider the body and mind as one entity; the physical body and the state of mind are very closely interconnected. The breath is the subtle link connecting the two.

Most people use only a third or half of the capacity of their lungs as they are rapid and shallow breathers. This is a breathing anomaly and so is breathing through the mouth. Take a moment to notice the way you breathe.

A large part of the lungs remains unused with shallow breathing, which becomes filled with stale, stagnant air, a breeding ground for germs and respiratory diseases. Our organs also lack oxygen to function properly and weaken, speeding up the aging process.

On the psychological side, the mind becomes clouded with thoughts, emotions cannot be controlled, one starts to feel overwhelmed and tired, which could lead to anxiety and depression.

Now, let’s see what happens when we use the proper breathing technique. Systematic and deep breathing allows us to store a great amount of pranic energy in the various nerve centers (Cakras) and as a result we feel tremendous vitality.

Yogic breathing emphasizes long, slow and deep exhalation so that old stagnant air can be removed and replaced with fresh and clean air. Toxins and waste materials are removed while the organs get an abundant amount of oxygen to function properly, creating a suitable environment for the body to gain balance and heal. The mind also becomes calmer, and concentration is increased. Deep, slow breathing also reduces wear and tear on the entire body; less work for the heart, lower blood pressure, relaxation of body tensions, quieter nerves. As a result, the mind and body experience a feeling of extreme peace.

Proper breathing has many physical and psychological benefits:

• In addition to alleviating heart diseases and high/low blood pressure, it is also good for asthma, tuberculosis.
• Relieves the pain of childbirth.
• Increases willpower, concentration, self-control and spiritual development.
• Eliminates negative and disturbing thoughts and emotions from the mind.
• Increased bodily awareness; conscious breathing will also increase consciousness of posture. You will realise that you cannot sit hunched up and breathe well.

Dear reader, I want you to take a moment and try this very simple breathing technique, the diaphragmatic breathing. Here we use the help of the diaphragm, the curved muscle just below the rib cage to inhale and exhale using the full capacity of the lungs. Place your hand on your abdomen. Inhale and expand your abdomen and then expand your chest. Exhale and contract your abdomen first, and then contract the chest.

Count the number of seconds of your inhalation and your exhalation. Take a few deep breaths and each time try to make it deeper, longer and slower. Notice how your body and mind feels as you do this exercise.

Steady and consistent practice of pranayama awakens the inner spiritual force and brings blissful joy and peace of mind. To be practiced as much as you can without moderation!

What is Yoga all about?

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Yoga is a Sanskrit word meaning to ‘unite’.

Yoga originates from India and has been taught for thousands of years. It has often been mistaken for a religion related to Hinduism. Yoga is NOT a religion. It is a philosophy, a lifestyle.

Like most things in the world, yoga was quickly westernized when the occident discovered it. That is why we only know the physical aspect of Yoga. But Yoga is so much more than that. Let’s get back to the basics.

The Rajadhiraja approach is the classical yoga. It is a complete system of self-transformation, including proper breathing, proper conditioning and balance of the body, mind and soul.

The stress and strains of life is evident in every corner of the world. It is in our nature to feel the need for balance, happiness and wellbeing in all this chaos. Yoga is an instrument to achieve not only a healthy lifestyle but as well as ecological balance, social change and universal humanism.

Through the 8 limbs yoga, we develop the realization that everything is connected and by choosing the path of love, kindness and peace, we have the power to make this beautiful world we call home a much better place.

The 8 limbs of Yoga:

• Yama – Ethical principles (Control of behavior)
• Niyama – Ethical principles (Regulation of one’s personal habits)
• Asanas – Postures for a healthy body and mind
• Pranayama – Breath control
• Pratyahara – Withdrawal of mind from external objects
• Dharana – Concentration
• Dhyana – Meditation
• Samadhi – Complete absorption in the object of meditation

Benefits of Yoga

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Yogis consider the body and mind as one. When it is given yoga as a tool and placed in the right environment, it can find peace, tranquility and even heal itself. Yes! Yoga can heal and prevent diseases and illnesses. It is therapeutic and will make you feel fitter, more energetic, happier and peaceful.

When a well-rounded practice is conducted consistently, many health benefits are generated from Yoga postures (Asanas), Yogic Breathing (Pranayama) and Meditation.

Below is a list of some physiological, psychological and biochemical benefits of yoga practice.

• Increases flexibility of muscles and joints range of motion
• Increases muscular strength
• Improves balance and posture
• Reduce stiffness and pain in muscles and joints
• Therapeutic for anxiety and depression
• Improves concentration and memory
• Improves the mood and increases sense of well being
• Regulates hormonal secretions
• Increases white blood cells and red blood cells formation
• Regulates cholesterol and triglyceride levels
• Relieves stress and help to control anger

Yoga is also therapeutic for several diseases and health constraints such as:

• Anemia
• Sciatica
• Thyroid
• Constipation
• Arthritis
• Respiratory disorders
• Insomnia
• Intestinal and gastric problems
• Regulates the menstrual cycle
• Asthma and sinusitis
• Headaches

Meditation and Mindfulness

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Meditation is a crucial aspect of the 8 limbs Yoga. It is a tool for self-transformation and spiritual development. The ability to use this tool is a skill that one needs to learn and develop to liberate the mind from the endless flow of thoughts.

By upholding the mind at a particular point or by concentrating on a particular object, one can discipline the mind. This can be done by focusing on a mantra or simply the breath. Now concentration is merely the initial step of meditation; the ultimate goal of meditation is to have an uninterrupted flow towards the one object of ideation.

Easier said than done! But do not despair. Meditation is a skill that takes several years to master but it is also a journey of Self-discovery and an exploration of the more subtle layers of the mind.

Notice how we often feel overwhelmed with an undisciplined mind. The constant flow of thoughts can lead to an erratic state of being. As a result of this condition, the brain responds to our thoughts and feelings and produces hormones that generate emotions such as stress or restlessness. This is not the ideal condition that we want to live by when instead, the brain could accomplish more effective tasks such as healing the body.

The best condition for your brain is a still, peaceful mind. Let’s picture the mind as a wild horse; if you let it out in an open field, it will run all over the place, not that is unnatural for a wild horse. The wild horse of the mind, however, should be tamed so that it can be ridden anywhere, and this is what meditation does.

Another key benefit of meditation is ‘developed mindfulness’. What is it to be mindful? All of you must have heard the saying ‘to live in the moment’. Mindfulness is a mental state of awareness on the present moment. To achieve this, one must acknowledge the feelings, thoughts and physical sensations of the present moment, but also adopt an attitude of kindness and compassion.

Being mindful also has several physical and mental benefits. It increases the level of focus, reduces stress and anxiety, and allows you to live more meaningful experiences. By adopting this lifestyle with increased mindfulness, we are also more inclined to give the best of ourselves to our work and relationships.

I usually recommend breathwork when one is initiated to meditation. By controlling the breath, we control prana (Universal energy) and hence, the mind. Stress is constant in our everyday lives. In order to prevent it from affecting our peace and health, we must learn to channel the emotions that come with it.

Tips for better meditation:

• Practice, practice, practice and persevere.
• No interruptions. Make whatever arrangements necessary for you to be completely free and undisturbed during your meditation time.
• Meditate at the same time of the day if possible. This is important to establish a habit of regular meditation. The recommended times are around sunrise and sunset.
• Meditate in the same place, keep it clean and fresh. This place will become meaningful for you and when you go to that spot, your mind will naturally want to meditate.
• Practice on a light stomach. If you are full, your energies will be directed towards your digestive system, and since meditation requires concentration and alertness, it helps to do it on an empty stomach. You should not be too hungry as well; your meditation will then be distracted.
• Find a comfortable, erect posture. Slouching impedes the energy flow and prevents you from breathing properly. Lying down will cause you to fall asleep.
• Read spiritually elevating books, expansion is vital for spiritual development.