3 Essential Pranayama Practises
Prana (Life Force) Yama (restraint/regulation) Pranayama refers to myriad breathing exercises that bring about a natural refinement of the mind-body process and helps to clear obstacles to free the flow of Prana.
Where you might be used to a practise breath awareness in Asana practises, Pranayama exists to manipulate the breath, to stretch the breath “like the sun stretches light” (Richard Freeman) so that the breath begins to move beyond our current habit patterns. From a physical perspective it enables us to use the full capacity and strength of our respiratory system and, through a sustained practise, can teach the mind to rest in full, non-dualistic awareness.
“As the breath arises and falls away it reveals that it and the mind are always one” (Michael Stone).
Pranayama can be uncomfortable to begin with; new and unfamiliar on a physiological level techniques are learnt more with patience than enthusiasm. While there are many techniques out there I believe that it is about finding the one for you! This is where I come in, sharing with you my three favourite pranayama techniques for you to try. Don’t worry if it doesn’t immediately feel natural, this will come with time.
All of the practises that I’m sharing below are aimed to regulate and slow your breath, stimulating your vagus nerve to help bring about a calm and concentrated state, and reduce depression, anxiety and stress response.
SAMA VRITTI (Equal Breath)
This is a simple but powerful breathing technique in which all parts of the breath are of equal length.
How to do it: Inhale for 4, Retain for a count of 4, Exhale for 4, Retain Exhale for a count of 4. Perform for at least 10 rounds.
VISHAMA VRITTI (Unequal Breath)
One of my personal favourites, this breathing technique lengthens either the inhale, or the exhale. I prefer to lengthen the exhale as I find this has a more calming effect on me.
How to do it: Inhale for 4, Retain the inhale for a count of 4, Exhale for 8 (it is your choice to retain the exhale, or not). Perform for at least 10 rounds.
DIRGA PRANAYAMA (Three Part Breath)
This is a breathing practise in which the breath is slowly, and intentionally, brought into three different parts of your thorax (belly, chest, collarbones). It’s a wonderful technique to help us become more comfortable at using our full lung capacity.
How to do it: Inhale into your belly, then your chest, then right up and into your collarbones. Exhale, and empty fully, from your collarbones, then your chest, then your belly. Perform for at least 10 rounds.
It is important to practise these without strain; if the count is too long or too short simply adjust so that it works for you. I am avoiding telling you what to expect from the exercises as I believe awareness and analysis of the techniques is an important part of the practise.