Long before it evolved into a popular workout format, yoga served as a means to heal the body from within. The word “yoga” means “to yoke”, or unite, the body, mind and spirit. In the world of yoga practices, pranayama in Sanskrit loosely translates to control of breath, with prana meaning breath or life force and ayama translating to control. We can think of this as a set of practices to control the life force within our bodies through breathing techniques. In this article we explore the various methods of breathing and their intent vis-à-vis improving wellbeing and overall physical health while expanding the mind, curbing anxiety and fostering improved balance and emotional centering. Read on to learn how personal trainers might help clients learn these techniques and, in the process, enhance their emotional/psychological wellness.
The Ancient Practices Remain Relevant Today
Pranayama breathing techniques emerged around the same time as the venerated practices of yoga and meditation, originating in India around 5000 BC. In yoga, prana is the life energy that separates the living from the dead. This subtle yet powerful life force, also known as chi, flows through subtle energy channels called nadis and energy centers called chakras.
The human body requires prana for both the physical layers and the less overt aspects of existence. Without prana, yogi aficionados believe, our bodies cannot survive. The idea of prana contains many levels of understanding, from physical breath and the energy of consciousness to kundalini shakti (a cosmic and divine feminine life force that lies dormant, coiled three-and-a-half times at the base of the spine in the root chakra) to the original creative power. Yogis often claim that the entire universe exists as a manifestation of prana.
Breath = Life
Sri Ravi Shankar, founder of the Art of Living Foundation, explains how one’s breath connects directly to the entire range of human emotions. “Our breath is linked to our emotions. Each emotion has a particular rhythm in the breath. So, while you cannot directly harness your emotions, you can do so with the help of breath. By understanding the rhythm of our breath, we can control our minds and conquer negative emotions like anger, jealousy, and greed. Furthermore, we can genuinely smile from our heart.”
Regardless of the type of pranayama breathing technique one practices, they all stem from three main stages:
- Purak (inhalation through nostrils)
- Kumbhak (retention)
- Rechak (exhalation)
Below, we outline the 8 main breathing patterns, from beginner level to more advanced:
1. Dirga Pranayama (Three -Part Breath)
This practice serves as the best pranayama for beginners, guiding individuals towards feeling comfortable with filling up the lungs and breathing in a meditative manner.
- Breathe into the belly, watching it expand with each inhalation
- At the point where it seems the lungs have reached full inflation, draw in a bit more breath to fill the rib cage
- Inhale just a tiny bit more, to completely fill the chest
- Begin to exhale slowly, starting with the upper chest
- Release from the rib cage; fully exhale from the belly
- Repeat for another 10-20 breaths
2. Nadi Sodhana (Alternate Nostril Breathing)
This practice helps bring balance to the three doshas or Ayurvedic forces of the human experience: mind, body and soul (also known as space + air, fire + water, and water + earth)
- Sitting cross-legged, place the left hand on the left knee
- Exhale completely
- Use the right hand to close the right nostril
- Inhale deeply through only the left nostril
- Close the left nostril with spare fingers
- Open the right nostril and exhale completely
- Inhale through the right nostril, then close
- Open the left, exhale completely
- Repeat cycle 10 times
Experts believe that this breathing technique helps to purify the energy channels of the body. Research has demonstrated that alternate nostril breathing may lead to reduced anxiety, increases in attention span and even facilitate smoking cessation. We will delve into this breathing pattern in greater detail later in the article.
3. Shitali Pranayama (Cooling Breath)
- Sitting in a cross-legged position, deeply inhale/exhale a few times to prepare the body/mind
- Roll tongue in an O shape, extending it through pursed lips
- Slowly inhale through the mouth
- Hold the breath
- After a few moments, exhale through the nostrils
- Repeat for 8 to 15 cycles
Research has shown that, when practiced during yoga, this cooling breath technique can help to reduce anxiety.
4. Ujjayi Pranayama (Ocean Breath)
This process strives to recreate ocean waves, a rhythmic sound which can help focus both mind and movement using only one’s breath.
- Breathe through the mouth
- Constrict the back of the throat, then close the mouth
- Continue to breathe through the nose, keeping the throat constricted
- Repeat for 5-10 more cycles
Research has shown that this technique not only may lessen overall anxiety, but may also serve as an alternative treatment for PTSD.
5. Bhramari Pranayama (Humming Bee Breath)
Proper execution should elicit a sound similar to a humming bee.
- Close both ears and eyes with fingers and thumbs
- Inhale deeply followed by a slow exhale, making a buzzing sound like a bee
- Repeat for 5-10 minutes
The humming sound and vibrations naturally calm the mind and body, leading to increased concentration, stress release and improvements in memory.
6. Bhastrika Pranayama (Bellows Breath)
- Sit in a lotus position with eyes closed and spine erect
- Inhale deeply through the nostrils, then exhale forcefully through nostrils, using the diaphragm to create a “pump”
- Inhale and exhale forcibly 10 times
- Inhale deeply and hold the breath as long as possible
- Slowly release the breath with a deep exhalation
- After completing this cycle, rest with normal breathing, then continue for another 3-5 cycles
7. Viloma Pranayama (Against the Wave)
This pranayama breathing technique encompasses 2 variations: paused inhalation and paused exhalation.
Paused inhalation:
- Lying flat in a comfortable position, inhale for 2-3 seconds and then pause for 2 seconds
- Repeat the process until lungs feel full
- Exhale slowly
- Repeat for 3-5 minutes
Paused exhalation:
- Lying flat in a comfortable position, inhale slowly
- Exhale for 2-3 seconds and pause
- Restart exhalation after a pause of 2 seconds
- Repeat the process until lungs feel empty
- Inhale slowly
- Repeat for 3-5 minutes
8. Kapalabhati Pranayama (Skull Shining Breath and Breath of Fire)
This pranayama breathing technique, the most advanced of the collection, involves an involuntary deep inhalation and forceful exhalation.
- Rest hands on the knees, bringing awareness to the belly
Inhale deeply through both nostrils - Exhale forcefully, after which inhalation should occur naturally
- Focus on exhalation, after which inhalation should feel more passive
- To begin, aim for 65-70 cycles per minute, working up to 95-105 cycles per minute
This practice helps to strengthen the diaphragm and abdominal muscles while also sharpening focus and lessening overall anxiety.
Note: This pranayama requires experience and practice to execute perfectly. It also does not suit all individuals. Personal trainers might keep in mind that pregnant individuals should avoid engaging in this pranayama, as should individuals with elevated blood pressure. Even with apparently healthy clients, remain vigilant and stop immediately if light-headedness occurs.
Breathing Through the Nose versus the Mouth
Filling the lungs through inhalation may seem simple; yet differences do exist depending on whether one breathes in through the nose or the mouth. Ancient wisdom has long taught that nose breathing tends to calm us, while mouth breathing tends to stimulate us.
Data from a study published in The International Journal of Neuroscience confirmed this practice. In the study, nose breathing during exercise boosted brain wave coherence and meditative brain alpha waves, and slowed breathing and heart rates. Blood pressure also decreased, as did sympathetic tone. Scientists also noted increased parasympathetic tone, greater athletic endurance, and significantly less discomfort during exercise.
The Invincible Athletics Program
Invincible Athletics, a research-backed exercise program, combines aerobic conditioning with mind-body coordination, comfort, and efficient nasal breathing techniques to reduce physical stress and improve endurance.
One study compared physiologic patterns during conventional aerobic exercise with those during Invincible Athletics. While subjects achieved similar heart rates during both workouts, the following differences occurred during Invincible Athletics sessions: (1) higher rates of perceived comfort coupled with lower perceived exertion; (2) reduced breathing rates; (3) significantly higher respiratory sinus arrhythmia and central-parietal alpha relative power; and (4) greater levels of endurance while exercising.
Because respiratory sinus arrhythmia decreases with physiologic and mental stress, these data suggest that Invincible Athletics participants may adapt more easily to the physical demands placed on them.
The Unique Ujjayi Breath
The victorious Ujjayi breath naturally encourages energy to move from the root chakra to the crown chakra. Ujjayi breath creates a full-body energetic experience that drives energy into the central channel running through the spine. The heat generated through Ujjayi breathing clears blockages in this central channel, awakening it so that prana begins to flow smoothly.
Ujjayi breathing also serves as an effective tool for sensory withdrawal. The whispering sound produced during this breathing acts as an auditory cue that anchors attention, inviting the senses to turn inward. As the individual focuses on the sound of each breath, this practice can shift effortlessly into a meditative state, which many athletes use to calm down before a race or major competitive event.
Because the throat is partially constricted during Ujjayi, the lung lobes must fully expand to complete inhalation; the chest and abdomen must also fully contract to complete exhalation. As a result, lung capacity approaches maximal levels and oxygen transfer increases significantly. This extended movement of the lungs increases the flow of blood, fluids, and energy through the body, mimicking the effect one achieves during moderate exercise. Thus, Ujjayi seems to provide many of the same benefits as exercise while keeping the body relaxed.
The gentle constriction of the throat during Ujjayi means less air moves through, making each breath last longer. Breathing this way slowly calms the body by triggering the parasympathetic nervous system. The vibrations in the larynx also signal the vagal nerve, inducing a calming effect on the body and mind. The throat contraction in Ujjayi likewise exerts gentle pressure on the carotid sinuses in the neck, which regulate blood pressure in the arteries, leading to reduced tension and slower thought processes.
The Therapeutic Art of Alternate Nostril Breathing, or Nadi Shodhana
As the practices of yoga and its associated breathing patterns have entered the mainstream in gyms and meditative centers around the globe, health and fitness professionals have come to understand the vast reach of yoga in treating health conditions as well as alleviating physiological and spiritual pain and suffering.
One research study sought to understand the immediate and long-term effects of 2 minutes of yogic deep abdominal breathing, followed by a 10-minute session of alternate nostril breathing, on blood pressure and various other autonomic measurements. Results showed a reduction in both systolic and diastolic blood pressure values in patients who concurrently took pharmaceutical medications for hypertension. This reduction occurred immediately after 10 minutes of the breathing practice and after 10 minutes of daily practice for 6 weeks.
Results from another study demonstrated that this yogic breathing practice enhanced muscular strength and body flexibility, improved respiratory/cardiovascular function, promoted recovery from/treatment of addiction, reduced stress/anxiety/depression, improved sleep architecture, and generally enhanced overall quality of life. It appears that these breathing patterns do not so much distract one from life’s stresses; rather, it fundamentally alters how the nervous system actually responds to stress. Furthermore, alternate nostril breathing significantly decreases auditory reaction time, fostering improved cognitive processing and mental alertness.
Harnessing a Calm Mind by Breathing with Intention
As mentioned above, these various stages of breathing do take time to master. Still, at the end of a workout session, trainers may want to integrate breathing practices into the client’s cool-down stretches.
According to Yoga gurus, individuals should practice Nadi Shodhana before attempting to enter a meditative state; the practice cleanses the body’s inner channels and helps center the mind. They remind us that the yogis of ancient days did not practice these techniques to escape life’s challenges; rather, they sought to learn how to live more fully, freely, and consciously. When one’s channels get purified by proper breathing techniques, the body can achieve a state of leanness while assuming a type of radiance, a glow that emanates from a mind which has discovered inner peace and balance.
References
masterclass.com/articles/ujjayi-breathing
yogabasics.com/practice/pranayama/ujjayi-breath-benefits/
arhantayoga.org/blog/nadi-shodhana-pranayama/
pmc.ncbi.nlm.nih.gov/articles/PMC11996816/
pmc.ncbi.nlm.nih.gov/articles/PMC7336946/
pubmed.ncbi.nlm.nih.gov/22022122/
artofliving.org/us-en/breathwork/pranayama/ujjayi-breathing
artofliving.org/us-en/breathwork/pranayama/breathing-exercises
webmd.com/balance/what-is-pranayama
pubmed.ncbi.nlm.nih.gov/8734567/
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