What is Pranayama?
Mascari, Brooke. June 10th, 2024
Breath is essential to life. It is the first thing we do when we are born and the last thing we do when we leave. In between that time, we take about half a billion breaths. What we may not realize is that the mind, body, and breath are intimately connected and often influence each other!
Our breathing is influenced by our thoughts, and our thoughts and physiology can be influenced by our breath.
Learning to breathe consciously and with awareness can be a valuable tool in helping to restore balance in the mind and body.
Pranayama is the practice of consciously using the breath to enhance our physical, emotional, and spiritual well-being. It is also an important support to the six pillars of health: nutrition, sleep, meditation, mindful movement, healthy emotions, and daily self-care.
The word pranayama comes from two Sanskrit terms: prana and ayama.
Prana is the vital life force that flows through our body and animates all living beings. It is the cosmic intelligence within every cell, tissue, and organ.
The word ayama means “to extend” or “draw out.”
In pranayama, we use our breath to extend or expand our life-force energy and improve the communication between all parts of our mind/body system.
As the Vedic sages discovered thousands of years ago, the mind, body, and breath are inextricably connected. Our breathing is affected by our thoughts, and our thoughts and physiology are influenced by our breath.
For example, when our mind is caught up in fearful thoughts, our sympathetic nervous system triggers our fight-flight-freeze response. Our breathing speeds up and becomes shallow, and our body creates a surge of “stress” hormones such as cortisol and adrenaline, which increase our blood pressure and heart rate.
On the other hand, when our mind is calm, our breathing is deep and rhythmic, and our body engages its natural self-repair and self-healing mechanisms. In this state, our parasympathetic nervous system, or the “rest and digest” system, is dominant!
While it may be difficult to control our thoughts, we can control our breath. By consciously taking slower, deeper breaths, we can activate the parasympathetic nervous system, which reverses the stress response, allowing the body to relax and restore its memory of wholeness.
Some pranayama practices are relaxing and calming, while others are invigorating and cleansing.
When you use these pranayama techniques before you meditate, they will help you have a deeper experience. You can also use them any time you want to invite a sense of peace and relaxation.
Some invigorating techniques are intentionally activated in the sympathetic system and then are balanced with calming techniques to create an overall balance of both branches of the nervous system, keeping you energized and good for your overall balance.
Researchers have documented the benefits of a regular practice of slow, rhythmic breathing which include the following:
Improved cognitive functions
Increased mindful awareness
Reduced anxiety and depression
Lower/stabilized blood pressure
Increased energy levels
Muscle relaxation
Decreased feelings of stress and overwhelm
In the medical community, there is a growing appreciation for the positive impact that breathing fully can have on the physiology, both in the mind and the body. According to the research, many of these deep-breathing benefits can be attributed to reducing the stress response in the body and activating the parasympathetic (or relaxation) response.
Pranayama is one of the more recent daily practices I have integrated into my life. Apart from meditation, it has had the most profound effect on my overall well-being and has helped me achieve a deep sense of calmness and happiness throughout my day.
I have come to love many pranayama practices and techniques and cannot recommend them enough. Join us in the next few articles that will discuss a couple of simple pranayama techniques that can have profound effects on anyone; regardless of medical or physical restrictions.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/
This teaching has been derived from the Chopra Lifestyle Health certificate course; 2022.