Pranayama, or breath control, is an ancient yogic science that is an essential component of yoga. The term pranayama is derived from two Sanskrit words: "prana," which means vital energy or life force, and "yama," which means control. Rather than controlling the breath, ancient scriptures define pranayama as a yogic practice that aims to expand the breath. Through regular practice, one can feel and guide the pran to improve one's physical, mental, and emotional health.
Pranayama, or yogic breathing, is an essential
component of hatha yoga. It’s a centuries-old technique that has been practised
in India and other parts of the world for thousands of years. It is a simple
yet effective method for improving health and quality of life.
The benefits of Pranayama
Pranayama has numerous health and mental
benefits. Here are a few examples:
·
Stress and anxiety are reduced:
Regular pranayama practice can help to calm the mind, reduce stress and
anxiety, and improve mental health overall.
·
Improves lung function: Pranayama
can improve lung function by increasing the amount of oxygen taken in and
improving the respiratory system's efficiency.
·
Immune system booster: Pranayama
can help boost your immune system, making you less susceptible to illness and
disease.
·
Improves focus and concentration:
Pranayama can help to improve focus and concentration, making it easier to
complete tasks and stay in the present moment.
Three Simple Pranayama Techniques to Try at Home.
First, find a quiet and peaceful location
where you can sit comfortably with your spine straight and your eyes closed. If
this is too difficult for you, you can do it while lying down or standing. It
is critical to focus on the breath and try to maintain a steady and even rhythm
throughout the practice.
Regardless of the technique, beginners should start with shorter durations of 3–6–12 minutes and gradually increase the time
as they gain comfort with the practice.
Practice a minimum of once per day for 21 days to start observing the
benefits of pranayama.
Pranayama is best practiced in the morning,
before breakfast. This is because the body is naturally relaxed after a good
night's sleep, and the mind is clear and focused. Pranayama, on the other hand,
can be practiced at any time of day as long as it is done on an empty stomach.
It is always best to practice under the
supervision of a qualified yoga teacher, but those three pranayamas are
generally safe to do on your own. If you experience any discomfort while
performing, just stop doing it.
-
Diaphragmatic breathing – Adham
Pranayama is a technique that involves breathing
deeply into the diaphragm, allowing the belly to expand on inhale and contract
on exhale. Just breathe in and out from
the nose, without making a sound and trying to bring the air down towards your
belly button. It may help to bring your
hands on your belly as well so you can feel the expansion and contraction of
your abdomen at each breath.
-
Box Breathing: Sama Vritti
Pranayam is a simple pranayama technique that
involves inhaling for four counts through the nose, holding the breath for four
counts, exhaling through the nose for four counts, and holding the breath for
four counts. Repete this cycle several times, paying attention to the quality
and rhythm of your breath. The breath
should be deep and calm.
-
Regulated breathing practice - Niyankrit
Shwas Pranayam -: In this practice, one inhales
slowly and deeply through the nose, holds the breath for a few seconds, and
then exhales slowly and deeply while maintaining control over the breath. For
example, you could inhale for four counts, hold your breath for two counts, and
exhale through your nose for six counts. This technique can be performed while
seated, with the emphasis on slow, deep breathing.
Pranayama is a powerful ancient practice that
can improve your physical, mental, and emotional health. Regular pranayama
practice can help you learn to expand your breath, reduce stress and anxiety,
improve lung function, boost immunity, and improve focus and concentration. Why
not give it a shot? Incorporate some of these simple pranayama techniques into
your daily routine and get in touch to share your experience.
Who is speaking?
Emilie ROUVROY
Founder of Holon Yoga
If you want to learn more about pranayama and
experience its benefits in a small group setting, we invite you to join our
hatha yoga class in Agii Pantes, but we will be moving our yoga shala to Vamos
very soon.
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