Pranayama is loosely translated as prana or breath control. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help clear and cleanse the body and mind. It is also used in preparation for meditation, and in asana (posture work), to help maximize the benefits of the practice, and focus the mind.
Breathing is so simple and so obvious we often take it for granted, ignoring the power it has to affect body, mind and spirit. With each inhalation we bring oxygen into the body and spark the transformation of nutrients into fuel. Each exhalation purges the body of carbon dioxide, a toxic waste. Breathing also affects our state of mind. It can make us excited or calm, tense or relaxed. It can make our thinking confused or clear. In the yogic tradition, air is the primary source of prana or life force, a psycho-physio-spiritual force that permeates the universe.
Ujjayi – The Breath of Victory
Ujjayi is often called the “sounding” breath or “ocean sounding” breath and has many benefits. It is helpful in regulating the breath and maintaining a focus during asana. It helps to build internal body heat and circulates prana (energy). The Nadis/energy channels and sinuses at the back of the throat are stimulated, which promotes mental clarity and focus, plus stilling the mind as one connects with the oscillating sound. It involves constricting the back of the throat while breathing to create an “ah” sound.
How to do it
1. Come into a comfortable seated position with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.
2. Allow the breath to be gentle and relaxed as you slightly contract the back of your throat creating a steady hissing sound as you breathe in and out. The sound need not be forced, but it should be loud enough so that if someone came close to you they would hear it.
3. Lengthen the inhalation and the exhalation as much as possible without creating tension anywhere in your body, and allow the sound of the breath to be continuous and smooth.
To help create the proper “ah” sound, hold your hand up to your mouth and exhale as if trying to fog a mirror. Inhale the same way. Notice how you constrict the back of the throat to create the fog effect. Now close your mouth and do the same thing while breathing through the nose.
When to do it
During asana practice
Before meditation
Anytime you want to concentrate
Golden Thread Breath
Also called Feather Breathing.
Practised during intense pain and discomfort and during pregnancy to prepare for labour, when contractions get more intense, but also useful to ease into sleep and to relax.
How to practise
Ensure that your face and jaw are completely relaxed, teeth and lips very slightly apart. Take a deep breath in through the nose, imagining breathing in energy and oxygen into your body, then a really slow, gentle, controlled breath out through your mouth.
It’s called Golden Thread Breath because it’s like blowing a golden thread from your lips gently into the distance or like a fine golden breath spinning out between the lips.
The breath comes more from the chest, so you are breathing over and above the pain.
Imagine breathing in strength, love and energy and breathing out pain.
Nadi Shodhana
Alternate nostril breathing.
This practice alternates the breath between the two nostrils, giving your attention a simple, steady focus.
A gentle introduction
- Sit comfortably upright, with your shoulders relaxed. Let your breath settle.
- Bring your right hand towards your nose. Use your thumb to gently close the right nostril and breathe in through the left.
- Gently close the left nostril with a finger, release the right and breathe out through the right.
- Breathe in through the right, then switch sides and breathe out through the left. This completes one round.
- Continue for a few comfortable rounds, then lower your hand and return to your natural breath.
Keep the breath soft and unforced. This introductory version uses no breath holds. If you feel dizzy, breathless or uncomfortable, stop and breathe normally. Ask Muriel for individual guidance before trying unfamiliar breathing practices.
Further reading: Cleveland Clinic’s alternate nostril breathing guide and Yoga International’s teacher guidance.
Breath of Fire — Kapalabhati
Kapalabhati, also known as Skull Shining Breath, is a more active yoga breathing practice. The exhalations are short and active, produced by drawing the lower abdomen inward; inhalations happen naturally as the abdomen releases. The emphasis is on the out-breath rather than actively pulling air in.
Learn this technique with Muriel before practising independently. She can check your technique and adapt the pace and duration to your experience. Practise on an empty stomach, and return to ordinary breathing between rounds.
Before you practise
This advanced practice is not suitable during pregnancy or the early postnatal period. Avoid it if you have a pacemaker, a hernia, epilepsy or recent abdominal surgery. If you have high blood pressure, a heart condition, asthma or another respiratory condition, seek advice from your healthcare professional and an experienced teacher before trying it.
Stop if you feel dizzy, breathless or uncomfortable. Ask Muriel about suitability and guided practice.
Further reading: Art of Living’s Kapalabhati technique and precautions.