Pranayama (Sanskrit: प्राणायाम prāṇāyāma m.) is made up of the two words prana ("life energy") and ayama ("expansion, control"; i.e.: "control over life energy") and includes the various breathing exercises of yoga. In a narrower sense, pranayama also means the inhibition or suppression of breath and thus stands for the phase of breath retention called kumbhaka.
Pranayama (Ancient Breathwork) holds the most powerful tools to improve your mental and physical health. Scientific studies have proven the vast benefits and applications for treating disorders of all sorts. In the Pranayama Online Trainings 0f the Yoga Science Academy you will focus on the scientific and spiritual basics of exercises. It will help you to strengthen the mind, meditate, get a better understanding of the workings of mind, body and interrelation with your emotional system.
WHY Is Pranayama so impactful ?
Take a deep breath, is what we say when we want somebody to relax and calm down. This simple advice holds a deep wisdom of the body-mind connection and that we can influence our mental state through physical approaches. From the first moment of our life, we start breathing, we start expressing our inner state and modulate ourphysiology through the breath. HOW we breathe influences and shapes our life through every experience and guides us through life until the very last moment when we breathe out for the last time. Indeed, the breath is the body mind bridge and every movement of the mind, every thought and emotion, are displayed in our breathing pattern. We breath in the chest and fast when are in trouble, the whole system is ready to react to outer stressors. When we relax and feel safe the breath slows down and deepens into the belly. All breathing patterns are well and important to face all situations that life can present to us.
HABITS CAUSE SYMPTOMS OVER TIME
Yet, we tend to build habits in our everyday living and the breath changes over the course of life without us noticing it much. Many people show a distorted and stressful breathing pattern without a dangerous situation at hand. Yet, the body has to react to this pacemaker and build the matching biochemistry in our body. Stressful breathing causes stressful biochemistry and the while autonomous nervous system is reacting. Without noticing many of us are in a current state of physiological stress which reflects on the mental state as well. With understanding the pathways of our body and the connection to our mind we can easily alter our inner and outer state via the body-mind bridge, via our breath.
PRANAYAMA - THE BODY - MIND - BRIDGE
Our bodily functions, as our breath, are expressions of the hidden
movements in our mind. Every thought has a certain vibration and causes a specific emotion in order to express itself in the material world. Yet, weare barely in control of the subconscious workings of our mind. Over our lifetime we cultivate stressful thoughts and forget how to breath naturally. We exhibit a harmful breathing pattern which gives our mind the external feedback of danger again. Like this we remain in a vigilant state, mind and body alike, that block the higher cognitive functions. As the breath is the body mind bridge, all thoughts manifest in the breath and all breathing affects the state of mind. With certain breathing we can calm our mind and bring it to a state of calm awareness. We use the breath to ease the waves in our mind and become relaxed and focused. A sound breathing influences the physiology of our body, our immune functions, our thinking patterns, our resilience, our hormone status and biorhythms. Like this we can think clearly and increase the healing and rejuvenating programs of our body. Yet, breath transports much more than just oxygen to our body tissues. Breath is the carrier of PRANA, the life force which flows through every being, the power which keeps us
alive and is responsible for our vitality and health.
PRANA - THE POWER OF LIFE
In many traditions and research fields the topic of Prana is explained and investigated. Different names like Chi or Orgon are used to speak about the innate power of life, the power that flows inside and outside of us, filling every being with the spark of life itself. Prana flows in the so-called astral body, in the energy layer of ourselves. This is “where” the chakras are located and the Nadis, the energy channels, transport information and energy to all compartments of our system. When Prana does not flow, there is no life. How much Prana we hold inside and how much it flows determines our vitality and mental as physical health. Blocks can occur through trauma or toxins and hinder our energy from flowing. All sorts of symptoms can originate from that exhaustion and lacking and they can be addressed easily and effectively through only establishing a sound and healthy breathing pattern without distortions or harmful habits.
PRANAYAMA - THE POWER OF TECHNIQUES
In Pranayama you find many different techniques and breathing exercises. “Which one is the right for me?” is as an important question as asking for the right medication. You can use Pranayama (Ancient Breathwork) techniques to address certain mental or physical issues and have to take our own constitution and circumstances into account. Jumping on advanced techniques without understanding the purpose can cause unwished results and even harm people. So, as powerful as it is, Pranayama should be applied with caution and understanding. You are welcome to join our Pranayama Foundation Training to learn how to apply the techiques correctly.
PRANAYAMA HEALTH BENEFITS
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Lack of concentration
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Headaches
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Migraine
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Nervousness
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Emotional outbursts
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Mental disorders
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Panic attacks
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Addiction
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Apathy
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Depressive mood
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Lack of energy
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Lack of confidence
Common ailments can be rapidly alleviated by balancing bodily functions. Here are some instances where Pranayama can be beneficial
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Cramps
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Belly pain
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Menstrual pain
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Hormone imbalances
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Digestive disorders
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Circulatory disorder
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Heart problems
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Lung problems
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Autonomous nervous system
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Low immune function
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Allergies
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Sleeping disorders
LEARN ABOUT THE HISRTORY OF PRANAYAMA
The roots of Pranayama, the practice of breath control in Yoga, are as old as humanity and spirituality. They are described in ancient scriptures which can be dated back at least 30000 years. These proofs of knowledge are merely a hint on the vast wisdom which Pranayama holds. The fourth limb of Ashtanga Yoga is described in various texts.
PRANAYAMA AND VEDIC BEGINNINGS
The first indications of breath control practices are found in the oldest Indian scriptures, the Vedas, specifically the Rigveda. So, breathing starts with the creation of the universe (Rigveda=Genesis). The hymns in these texts do not only rever the cosmic breath but also shine a light on the importance of harnessing the breath for spiritual advancement.
THE UPANISCHADS AND PRANAYAMA
The next significant mentioning of Pranayama came with the Upanishads, written between 800 BCE and 500 BCE. These texts delve deeper into the metaphysical aspects of the breath. The Chandogya Upanishad, for instance, equates life and breath. With Prana being the vital force and life-energy, the Taittiriya Upanishad acknowledges Prana as the fundamental basis of all life.
PRANAYAMA AND BHAGAVAD GITA
The Bhagavad Gita, the most famous part of the Mahabharata, is a foundational text for various forms of Yoga and a must read for. All Sadhakas. It underscores the relationship between breath, duty, action, and devotion. While not a manual on Pranayama, it subtly weaves in the importance of breath control in maintaining equanimity and focus.
PRANAYAMA IN PATANJALI´S YOGA SUTRAS
The systematic study and documentation of Pranayama are known by Patanjali’s Yoga Sutras. They have been written around the 2nd century BCE. Patanjali, often hailed as the father of modern Yoga, enumerates Pranayama as the fourth of the eight limbs of Ashtanga Yoga. For Patanjali, Pranayama's primary purpose was to stabilize the fluctuations of the mind in preparation for deep meditation, which is the goal of all Yogic practices.
PRANAYAMA IN THE MEDIVAL PERIOD
Between the 6th and 15th centuries, various texts like the Hatha Yoga Pradipika, the Shiva Samhita, and the Gheranda Samhita introduced a variety of Pranayama techniques, each with specific goals. Some were meant to cleanse the body, while others were believed to awaken dormant spiritual energies.
THE COLONIAL INDIA AND PRANAYAMA
During the British Raj, many indigenous practices, including Yoga and Pranayama, suffered decline due to Western scepticism. However, by the late 19th and early 20th centuries, a resurgence in interest, led by luminaries like Swami Vivekananda and Sri Paramahansa Yogananda, took these practices to the West.
MODERN TIMES AND PRANAYAMA
Today, Pranayama is practiced worldwide. B.K.S. Iyengar popularized applications of Pranayama, and nowadays the sacred practices are used as breathwork to enhance physical aspects. In sports and new age self-improvement endeavours the techniques are applied.
CAUTION: Pranayama are spiritual techniques and have effects beyond body and mind. Learn how to control your Prana to avoid unwanted effects in our Pranayama Foundations Training.
The history of Pranayama is a testament to humanity's longstanding fascination with the power of breath. From the Vedic seers to the 21st-century urbanite seeking relaxation in a yoga studio, Pranayama remains a bridge to the subtle realms of mind, body, and spirit. As modern science begins to unravel the tangible health benefits of Pranayama, it becomes clear that this ancient practice will continue to hold relevance for future generations.
COMMON PRANAYAMA TRAINING TECHNIQUES
While there are numerous Pranayama practices, some are more commonly practiced and recognized than others. Here's a list of some key Pranayama techniques.
NOTE: Do not practice without detailed guidance to avoid unwanted effects.
ANULOMA VILOMA - PRANAYAMA NOSTRIL BREATHING TECHNIQUE
This involves inhaling through one nostril and exhaling through the other nostril. There are 3 different ways to apply that technique. Before you can practice Anuloma Viloma you have to develop sound diaphragmatic breathing - Makarasana. Anuloma Viloma is known to balance the left and right hemispheres of the brain and purify the Nadis (energy channels) Read more
BHASTRIKA - PRANAYAMA BELOWS BREATHING TECHNIQUE
This intense technique resembles the blowing of bellows in a forge. Involves rapid and forceful inhalation and exhalation. It energizes the body and clarifies the mind.
CAUTION: Bhastrika can cause panic attacks and physical discomfort. Only practice when your teacher advises you to do so. Nutrition and Kriyas have to be followed to practice Bhastrika Pranayama. Learn how to apply Yogic techniques in our Pranayama Training Beginners.
KAPALABHATI - PRANAYAMA SKULL BREATHING TECHNIQUE
A series of rapid, forceful exhalations followed by passive inhalations. This technique is one of the most common and powerful breathing exercises. It cleans the lungs and the Nadis very well, releasing subtle impurities such as emotional trauma, undigested memoires etc. The mental effects are strong. It should be practiced with caution and diligence. This technique cleanses the frontal region of the brain and strengthen abdominal muscles. Read more
WATCH OUT: To practice Kapalabhati Pranayama the right way you have to be able to control all muscles of your lower abdomen and have developed a natural, deep and slow abdominal breathing. Avoid unwanted effects and learn to prepare well for Kapalabhati Pranayama. Learn how to apply Yogic techniques in our Pranayama Training Beginners.
UJAYI - PRANAYMA VICTORIOUS BREATHING TECHNIQUE
Inhalation and exhalation are both done through the nose, with a slight constriction in the back of the throat, producing a sound similar to the ocean's waves. This technique enhances concentration and builds inner heat. Make sure to avoid involuntary Ujjayi and learn how to apply the Ocean´s breath in the right manner. Read more
BHRAMARI - PRANAYAMA BEE BREATHING TECHNIQUE
Involves exhaling while producing a humming sound like a bee. It has a calming effect on the nervous system and can improve concentration. Bhramari breathing is a sacred technique which should be approached with caution. There are different variants and different intensities of Bhramari. The ability to slay inner demons calls for sincerity and preparation to practice Bhramari Pranayama. To reap the full benefits of that sacred technique, be sure to prepare and develop deep and slow diaphragmatic breathing first. Learn how to observe your mind through the breath and control the flow of Prana before you approach Bhramai. Learn how to apply Yogic techniques in our Pranayama Training Beginners.
While the above list covers only few of the main Pranayama techniques, it's essential to approach these practices with proper instruction. All Pranayama techniques are very potent and effect body and mind alike. It even reaches deeper into epigenetics, energy fields and the subconscious mind. It is vital to ensure they're practiced safely and effectively. Always consult a knowledgeable instructor or guide when exploring these techniques. Make sure your teacher takes your personal state into account and prepares you well. Learn how to apply Yogic techniques in our Pranayama Training Beginners.
PRANAYAMA AUTHORS SHORT LIST
PARAMAHANSA YOGANANDA
Founder of the Self-Realization Fellowship and author of "Autobiography of a Yogi," Yogananda brought Kriya Yoga to the West. He described Kriya as an advanced technique of Pranayama. Yogananda often emphasized that Kriya Yoga offers a direct way to commune with God through controlling and mastering the life force.
SWAMI RAMA
One of the first Yogis to be studied by Western scientists, Swami Rama demonstrated the ability to control voluntary physiological functions. In his writings, he emphasized the benefits of Pranayama for controlling the mind and achieving higher states of consciousness.
SWAMI VEDA
Swami Rama´s disciple and successor brought further insights for western researchers into the sacred practice of Pranayama. His books are short and to the point.
SWAMI SIVANANDA
A prominent proponent of the Yoga of Synthesis, Swami Sivananda believed in the integral approach to Yoga, harmonizing devotion, knowledge, and action. Regarding Pranayama, he wrote several books and emphasized its importance as a means to awaken the Kundalini and cleanse the Nadis (energy pathways).
B.K.S. IYENGAR
Founder of Iyengar Yoga, B.K.S. Iyengar emphasized the precision and alignment of Yoga postures. In his seminal book, "Light on Pranayama," he detailed various techniques, benefits, and intricacies of Pranayama. He wrote, "Pranayama is the bridge between the outer and inner - it leads the Sadhaka from conscious to the subconscious."
PATTABHI JOIS
Founder of Ashtanga Vinyasa Yoga, Pattabhi Jois insisted on the synchronicity of breath with movement, or what he called "breath with sound." While his primary focus was on asanas, the rhythmic, Ujjayi breathing that is fundamental to Ashtanga can be seen as a form of Pranayama.
