Ancient practices in modern times
Breathwork is a term used to refer to Pranayama among the modern western culture. Nowadays many ancient practices coming from Eastern traditions are being implemented in the Western world. The reason for this is simple, the modern Western world is full of stress, anxiety, depression and many other psychosomatic disorders. Thus implementing ancient practices to our daily lives is more important than ever.
Prana is a Sanskrit term, among the different meanings of prana we find: “the breath of life”, “the universal energy which flows everywhere in the universe”, “the life force”, “the vital energy”, etc. Therefore pranayama is the process of accumulating, gathering and distribuiting the vital energy in our body/mind/spirit. The ancient cultures believed that all forms of energy come from prana.
Scientific literature in the field of yogic breathing reveals the advantageous effects of yogic breathing on the neurocognitive, psychophysiological, respiratory, biochemical and metabolic functions in healthy individuals, it’s also been found to be useful in the management of various clinical conditions.
Effects of pranayama in our brain
Regular practice of pranayama techniques result in more oxygenation to the brain, allowing optimal neuronal activity and improving cognitive performance. It has also been found that brainwaves are synchronized by the breathing rhythmic patterns, fostering a state of mental calm and focus that enhances learning and problem-solving abilities. Additionally, pranayama stimulates the parasympathetic nervous system, which promotes relaxation and reduces mental fatigue, contributing to sustained cognitive health and resilience.
Effects of pranayama in our body
Breathing is unique because it can be a subconscious process or a conscious process. This special feature is why yogic texts emphasize pranayama techniques so much. Many studies have looked at how pranayama affects the body’s automatic functions. These studies measure parameters like blood pressure, heart rate, heart rate variability, breathing rate, skin resistance, and pulse rate. The findings show that practicing pranayama techniques can help regulate these functions, leading to better overall health.
Different styles of pranayama
There are many different styles of pranayama each one designed for specific purposes, the yogic ancient tradition talks about 5 main types of pranayama, which are:
Ujjayi (Ocean breath or victorious breath): this is a soft, whispering breath, it is compared to the sound of the wind through the trees or the waves coming to shore. The benefits of practicing this pranayama are: Slows the pace of the breath, which is said to improve longevity. Deeply tranquilizing, fosters a profound sense of calm and relaxation in the mind and body. Cleanses and refreshes the nadis (subtle channels of the body). Promotes mental clarity and focus. Enhances memory. Bolsters the immune system.
Kapalbhati (Skull Shining Breath or Breath of fire): This practice utilizes quick breathing techniques. Its name is derived from Sanskrit words “kapala” meaning skull and “bhati” meaning illumination or enlightenment. Kapalbhati is known for its illuminating effects on the mind. The benefits of practicing this pranayama are: Enhances lung capacity and respiratory function. Boosts circulation and oxygen supply to the body. Increases metabolism. Promotes digestion and relieves constipation. Lowers blood sugar and blood pressure levels. Strengthens abdominal muscles and improves core strength. Kapalbhati can be practiced by people of all ages and fitness levels.
Simhasana(Lion’s Breath): This practice involves forceful exhalations through the mouth with the tongue extended and stretched down toward the chin. Lion’s breath is traditionally done in Lion’s pose. The benefits of practicing this pranayama are: Helps to clear emotions. Stretches the face and neck, making it great for relieving tension in both areas.Clears the throat chakra. Stimulates your vocal cords and diaphragm. And since it takes putting self.consciousness aside for the moment, it may help you in other parts of life, like when you want to speak up in certain situations but you find yourself shying away.
Sama Vritti (Equal breath or box breathing): In Sama Vritti, the inhale, exhale and retention between the breath are all equal. It is useful to think about the breath in 4 parts, inhalation, breath retention after the inhale, exhalation and breath retention after the exhale. The benefits of practicing this pranayama are: Calms the mind. Slows down the breath. Reduces anxiety and depression. Improves your mood. Helps you to become focused. Releases toxins from the body. Improves lung capacity. Equally distribution of energy to all the organs of the body.
Nadi Shodana (Alternate Nostril Breath): “Nadi” means pulse and “shodana” means cleaning. This pranayama is being done since ancient times to clean the subtle energy channels of our body (Nadis). In this exercise one has to breathe through one nostril, hold the breath and then exhale through another. The benefits of practicing this pranayama are: Makes the digestive system strong, Relieves anxiety and stress. Overcomes high blood pressure and hypertension. Relieves migraine pain. Can help overcome many types os allergies.
Breathing the link that connects body/mind/spirit
Take for example pro athletes and pro artists or performers, all of them are able to create and do things that seem to be impossible to replicate by an average person, of course discipline and hardworking are crucial in order to break our own limitations but there’s also a key factor that goes unnoticed most of the time, I’m talking about breathing. A marathon runner is paying attention to breathing during the whole marathon, even more the marathon runner needs to create a breathing rhythm in order to perform efficiently. A singer is also paying attention to breathing during the whole concert, voice and breathing are inseparable.
In conclusion, implementing pranayama to our daily lives, brings many beneficial results for our overall health and bringing awareness to our own breaths is one if not the best way to connect body/mind/spirit at a deeper level, allowing us to live our life to the fullest.