The sage Patanjali defines Yoga as "Chitta Vritti Nirodha" (Raja Yoga Sutras, 1.2) meaning, "Yoga is the suspension of the modifications of the mind". Controlling the mind is not possible without controlling the prana, as the two are intimately connected.
Pranayama or Yogic Breathing
Yoga gives attention first to the physical body, which it sees as the vehicle of the soul's existence and activity. Purity of mind is not possible without purity of the body in which it dwells, and by which it is affected. By the practice of Asanas and Pranayama, the mind becomes one-pointed and one can progress quickly in concentration and meditation. Vital energy (Prana) is found in all living things. We absorb the Prana through the food we eat, through the water we drink, through sunlight, etc. Knowledge and control of Prana is called Pranayama.
The highest and most subtle manifestation of Prana is thought. The grossest manifestation of Prana in the human body is in the motion of the lungs. If the motion of the lungs is stopped, all other energy and movements in the body will stop automatically. This motion acts like the flywheel that sets the other forces of the body in motion.
Pranayama begins with controlling the motion of the lungs, by which the Prana is controlled. When the subtle prana is controlled, all gross manifestations of Prana in the physical body will slowly come under control. When we are able to do this, the whole body will be under our control. All diseases of the body can be destroyed at the root by controlling and regulating the Prana; this is the secret knowledge of healing.
There are 4 stages to breathing in Pranayama which should be controlled, these are:
- Inhalation (Puraka) - which focuses on controlling the intake of air, keeping it smooth and efficient.
- Internal retention of air (Antara Kumbhaka) - which focuses on controlling the retention of air within the lungs after an inhalation.
- Exhalation (Recaka) - which focuses on controlling the expelling of used air and waste from the lungs.
- External retention (Bahya Kumbhaka) - which focuses on controlling the retention of empty lungs after an exhalation.
Many, but not all, Pranayama techniques focus on extending the time for each of these 4 stages of the breathing cycle. This includes developing a long, smooth and steady inhalation that lasts the same duration as the exhalation and making sure that the lungs are completely full or completely empty at the end of each. It also includes extending the length of time the breath is held with the lungs full and the lungs empty to increase the efficiency of the breathing cycle. Controlling the breath in this manner requires the use of the mind to resist the natural and automatic impulses and desires of the body to breath, particularly during the internal and external retention of the breath.
Not only does the Pranayama have a direct impact on the brain through changes to the amount of oxygen brought to the brain through the blood, but focusing on the breath in this manner has a profound effect on the mind and concentration. All of which makes Pranayama an important method to enhance relaxation, concentration (Dharana) and meditation (Dhyana).
How does Pranayama Work?
During respiration we breathe in air, and the lungs oxygenate the blood and expel carbon dioxide and other waste gases from the blood in a process known as alvioli. Those gases are expelled when we exhale. This process is subconscious or autonomic, and is not necessarily happening in a balanced and efficient manner.
Pranayama relates to bringing mental consciousness to the normally subconscious activity of breathing in order to make it more efficient and balance the oxygen, carbon dioxide and other soluble gas levels in the blood. Through this consciousness we are using the mind to control the body. In Yogic terms being able to control the mind is essential in for concentration (Dharana) and meditation (Dhyana). In practical terms greater mental control helps to bring emotional control and balance and mental clarity.
In addition to this Pranayama aims to improve the efficiency of oxygenation of the blood. On average people tend to take short shallow breaths, a situation which is exaggerated when stressed or emotional. During this shallow breathing it is estimated that the average person uses only between half and two thirds of their lung capacity, with the remaining healthy lung surface remaining unused. This means that by breathing more optimally each breath can transfer up to fifty percent more oxygen into the blood to feed the body.
When we breathe not all of the inhaled air is exhaled. Some of the air inhaled and waste carbon dioxide remains in the lungs and windpipe during exhalation when inefficient, shallow breathing is used. This continues to recycle in the respiratory system reducing the amount of new oxygen available for alvioli. By breathing deeply and completely emptying the lungs, far less of this stale air and carbon dioxide remains in the lungs improving the effectiveness of each breath.
What are the Benefits?
At the anatomical level Pranayama aims to improve the strength of the diaphragm and the capacity of the lungs. This improves the efficiency of the respiratory system, helping to increase fitness and increase the amount of oxygen entering the blood stream per breath. This oxygen helps to provide essential energy for muscle and brain function.
On a more detailed level Pranayama is thought to:
- Increase concentration, creativity and cognitive brain functions.
- Increase relaxation and calmness by releasing tension.
- Improve mind and physical control, helping control emotions and relieve tension.
- Improve singing through increased abdominal and diaphragm strength and control.
Pranayama is also thought to help with the many medical conditions, with clinical trial evidence to support some of these claims. It should be noted that Pranayama should be a compliment to current treatments and should be practiced under the guidance of an experienced Pranayama yoga master.
Specific conditions that respond to Pranayama include:
- Asthma.
- Allergies.
- High or low blood pressure.
- Stress-related heart conditions.
- Hyperactivity.
- Insomnia.
- Chronic pain.
- Some psychological conditions.
- Metabolic and endocrine imbalances.
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