Pranayama

Pranayama is the fourth of the Eight Limbs of yoga and is just as important as asana, the physical postures. From ancient times, yoga practitioners believe that pranayama has the power to energise the body and elevate the mind and spirit. In recent years, contemporary science supports what ancient tradition has taught for centuries: awareness of the breath can directly affect the quality of your health and your life.

The word pranayama is a combination of prana (energy) and yama, (control, sometimes extends). Pranayama is a practice that involves the management or control of the breath. As implied by the literal translation of pranayama, yogis believe that this practice not only rejuvenates the body but actually extends life itself.

Pranayama refers to breathing practices which clear the physical and emotional obstacles in our body to free the breath and so the flow of prana - life energy. The effects of mindful yogic breathing can be powerful.

You can do pranayama as a stand-alone practice or incorporate it into asana practice, coordinating your breath with your movements. You can also introduce pranayama into your daily activities–during physical exercise or exertion, in stressful situations‚ or to help you cope with health challenges such as insomnia.

While specific pranayama practices all have unique qualities and effects, there are general benefits across all practices:

1. Reduces stress—Slow types of pranayama are traditionally considered calming and research has shown these practices can lower one’s measured stress hormones.

2. Reduces anxiety and calms the mind—Slow deep yogic breathing has been shown to reduce anxiety

3. Reduces fatigue and boosts energy—Fast types of pranayama (like Kapalabhati and bhastrika) are traditionally known to boost prana or life-force energy in the body.

4. Lowers high blood pressure—Several studies have shown that slow deep yogic breathing can help relieve hypertension symptoms by slowing the heart rate and lowering high blood pressure.

5. Strengthens the respiratory system—Both slow and fast types of pranayama have been shown to increase lung capacity and to improve pulmonary functions. Several studies have shown practicing pranayama can stabilise and reduce symptoms in patients with asthma.

6. Improves mental focus and concentration—Learning and practicing yogic breathing requires focus and physical awareness. Research findings suggest slow and fast types of pranayama can promote cognitive mental functions.

7. Boosts immune system—Research has shown that yogic breathing decreases inflammatory markers and stimulates the immune system.