Introduction to Pranayama: three methods you can try at home

If you're reading this blog post, I want you to start by taking a moment to align your position to sit comfortably, rolling your shoulders back and taking a deep breath in through your nostrils and exhaling through your mouth. Repeat this a few times with a count of 1-2-3-4. Can you notice the difference already?

Today I will share with you a couple of breathing practices that you can do at home. Pranayama is a yogic breathing and its Sanskrit translation could be simplified to mean the elevation of our life energy. The breath is associated with prana which is also our inner life force and energy. We can therefore activate our prana through our breath.

Pranayama is the fourth limb of the eight limbs of ashtanga yoga. Today's modern pranayama where we synchronise our breath with movement (between asanas) is much different from its ancient origins described in Bhagavad Gita and the Yoga Sutras of Patanjali. There is a lot of history to pranayama practice and it is interesting to explore its various techniques and their deeper purpose.

So how does pranayama connect to this day and age? I've personally noticed often that I have a subconscious habit of holding my breath when I'm focused or nervous. After a short while the anxiety builds and I have raising thoughts. Recently, I've learned to catch myself in those moments more and remind myself to take a deep inhale and exhale. It is also common for us in yoga classes to hold our breath (especially during more challenging asanas). Even though we can thank our bodies on daily basis that our breathing happens naturally, sometimes we need to remind ourselves to ensure consistent breathing.

Another thing the depth of our breath. Often our breathing is very shallow and we don't consciously take deep belly breaths which activate our vagus nerve. It is our diaphragm's downward movement that enables complete lung inflation which nourish us not only with oxygen but also calms our nervous system down and brings vitality into our bodies. Shallow breathing can be compared to giving a plant just a few drops of water; it limits the body's ability to flourish and reach its full potential. Let's now explore some pranayama techniques so that we can learn to breath more consciously.

Ujjayi - The Ocean Breath

Ujjayi breathing is perhaps the most well-known yogic breathing and in my opinion the easiest one to learn. It is very soothing and I can highly recommend it any time of the day. I use it a lot in my own practice and I think my students must be tired by this point of my constant reminding of the ujjayi breathing. If you have trouble sleeping, you may want to try closing your eyes while lying down and focusing on doing a couple of deep ujjayi breaths. In English language, ujjayi is often referred to as the ocean breath by the way it sounds.

How to:

In ujjayi both inhalation and exhale are done through the nose. Take a deep breath through your nose and keep your mouth closed. With your exhale, keep constrict your throat (yes, you hear a funny sound, which some describe as snoring). Repeat and aim to keep your inhalation and exhalation equal length. If constricting your throat feels challenging at first, you can try your exhalation your mouth open or even bring your palm in front of your mouth as if you were steaming it with your breath.

The after effect:

Relaxed and peaceful. During asana practice it enables you to go deeper to the pose and get into flow state in your practice.

Nadi shodhana - alternate nostril breathing

This is such a great exercise to tap into when you feel nervous or otherwise very scattered. Nadi shodhana translates to 'subtle energy clearing breathing technique' and it is supposed balance our left and right side of the brain also known as the solar and lunar channels. Or the the so-called masculine and feminine. Each nostril is connected to the opposite side of the brain. Scientists suggest that at any moment, one side of the body experiences sympathetic dominance, which is associated with breathing predominantly through that nostril, while the other side exhibits parasympathetic dominance. This balance shifts throughout the day, influencing our bodily functions and energy levels.

How to:

Start by sitting comfortably in sukhasana lotus pose. You can keep your eyes open or closed. Depending on your dominant hand, place it index and middle finger between your eye brows (your third eye chakra). You will use the thumb to close the right nostril and the ring finger (or pinky) to close the left nostril. Inhale through the left nostril and use your thumb to close your right nostril simultaneously. Count for a count of four (or longer if comfortable). At the end of your inhalation, close your left nostril with your ring finger (or pinky) and exhale through the right nostril. Repeat a couple of times and keep the count of four. Continue this pattern for 5 to 10 cycles, or as long as you feel comfortable. Finish by resting your hand down and breathing equally through both nostrils. Feel the harmony between them.

The after effect:

Balanced, calm and focused.

Kapalabhati - The Breath of Fire

If I need a little boost in my day, my go-to practice is the kapalabhati. It instantly gives me energy and heat in my body. I've asked the students in the class on how they feel after this exercise and every time the answer has been purified and energised. A caveat here is to start slowly and gradually increase your confidence of doing longer cycles. Sometimes you may feel a bit light-headed if you practice intensely.

How to:

Sit in a comfortable seated position with your spine straight. You can sit cross-legged on the floor or in a chair. Close your eyes and take a few moments to relax your body. Let your shoulders drop, and release any tension. Rest your hands on your knees or in your lap, palms facing up or down, whichever feels comfortable.

Take a deep breath in through your nose, filling your lungs completely. Begin the practice by forcefully exhaling through your nose while simultaneously pulling your belly button in towards your spine. This exhale should be quick and sharp. After the exhalation, allow your inhalation to occur naturally and passively without effort. Your belly will naturally expand as you inhale. Continue this process, focusing on the forceful exhalations followed by passive inhalations. Start with 20-30 cycles and gradually increase as you become more comfortable with the practice. Keep a steady rhythm, and aim for quick, short bursts of exhalation. The breath should be rapid, and the inhalation should be relaxed.

The after effect:

Energised and invigorated

These were some examples of many pranayama forms out there. I will write another post where I'm presenting another set of pranayamas. Please let me know in the comments which pranayamas you have tried and share any tips you may have for deeper breathing!

I wish light in your day,

x Sara