Pranayamas - What, How Benefits
The Haṭha Yoga Pradipika states:
चले वाते चलं चित्तं निश्चले निश्चलं भवेत् ।
As the breath moves so does the mind. When one is made steady the other is steadied.
Breath is life because every living creature breathes from birth to death. Breath is the basis of our very existence. Unfortunately, we don't give it much attention. If you begin to pay more attention to your breath, you will be surprised by its powers. Breathing mindfully and deeply has several emotional, mental and physical benefits. Emotional healing begins when one realizes that something as subtle as one’s breath holds immense power. If we train our breath, emotions follow. And when we still our breath, our mind can become a mirror. The practice of pranayama holds the secret to mental balance and physical vitality. But to truly understand it, one must go beyond the surface techniques and dive into the depth of what pranayama truly means and how it transforms us.
The breath is the channel between the body and the mind. Its subtlety, yet sensed presence, enables communication back and forth. It is the medium yogis used to tame and master the mind.Pranayama forms the foundation to meditation.
Patanjali’s Yoga Sutras on pranayama:
‘Tasmin sati śvāsa praśvāsayoho gati vichedah pranayamah’ II. 49
Thereafter (after practice of asanas), commences pranayama,
The break in the inhalation and exhalation is pranayama.
‘Bāhya abhyantara stambha v.rttih deśa kāla sankhyābhih parid.r.s.tah dīrgha suk .smah’ II. 50
This break is when the breath is held outside, inside and its space, time, number, length and subtlety are observed.
‘Bāhya abhyantara vi .saya āk .sepi caturthah’ II. 51
The fourth (stage) is beyond holding [the breath] inside or outside.
Types of Prana
Breath is associated with every living creature from birth until passing away. It is the vital breath. In Indian philosophical language it is called ‘prana’. The ancient treatises talk about the universal life force, ‘mukhya’ prana, which operates at the macro, universal level. The life breath at the micro level within each living being is ‘gauna’ prana. However, prana is not to be understood to be the same as the spirit or soul (called by different terms such as purusha or atman).
Ancient sages realized the immense cause and effect that arose through prana via the simple external process of breathing; inhalation (puraka), holding the breath (kumbhaka), exhalation (rechaka) and suspension (shunyaka) of breath. Prana has multiple functions at the micro and cellular levels, apart from the external processes as above and are known as ‘pancha prana’ or ‘pancha vayus’.
The pancha (five) are Udana, Prana, Samana, Apana and Vyana, each having their area of operation. However, the operations are not watertight compartments as they influence each other and operate in unity just as all the organs in the body having their respective individual functions are yet a part of the whole organism and work in harmony and affect each other.
The Pancha Prana
Udana vayu operates at the level of the throat, face and head. Its movement is upwards and influences thought; the cognitive, affective, conative and retentive faculties. Its element or tattva is light (teja). Prana vayu is the chest area or the thoracic region influencing the respiratory system and the heart. Its movement is lateral and its element is air (vayu).
Samana vayu has a spiral movement and its region of operation is the abdominal area impacting the digestive and assimilative processes. Its base element is water (jala).
Apana vayu governs the excretory and generative organs. Its movement is downwards. The associated element is earth (prithvi).
Vyana vayu governs the nervous system and accordingly its field is the entire body. The element is ether (akasha). The circulation of all nutrients and energy is also a function of vyana.
What is Pranayama
The ancient yogis, observing and experiencing the functions and effects of movements of air that is inhaled and exhaled at the atomic/cellular level, formulated certain breathing patterns to enable the individual to bring under his/her control and mastery an activity that is involuntary, autonomic, spontaneous and mostly unobserved.
Thus, for example, observing the breathing rhythms as fast-paced during certain stages of emotional upheavals, strenuous exercise or the slowing of breathing during periods of mental and physical relaxation they realized that if the existing mind and body states were to be improved, changed, transformed or brought under one’s control the breath could be used as an effective tool.
Another area influenced by the breathing processes is the pathways or flows of energy (nadis) through the entire body as well as energy generation and storage systems (the chakras). There is no exact parallel physiological organ or physical system to comprehend these complex and subtle elucidations as the nadi and chakra systems do not in any way correspond to any physical apparatus/organ of the body.
There arose a whole system of breathing to manage the mind–body complex called pranayamas. Several ancient texts such as the Shiva Samhita, Gheranda Samhita, Hatha Ratnavalli, Hatha Yoga Pradipika and several others explain different methods. Pranayama is to manage the breath in such a way that the mind becomes steady, the darkness (clouds of ignorance) covering the mind is cleared and it becomes ready for meditation.
The traditional pranayama techniques mentioned in Hatha Yoga texts require a specific environment, a different mindset and strict norms of living for gaining success. For a householder, such practices are not easy and may cause more harm than good. Also, it is extremely difficult to devote so much time and commitment towards these practices.
At the Yoga Institute, Yogendraji had termed prana as bioenergy. Nearly a hundred years ago, he was the first to modify the traditional pranayamas to suit the modern individual, living a full life. On understanding the complexity of these Hatha Yoga texts and the fast-paced life of today, he formulated easy and simple to follow techniques which are called Yogendra Pranayamas.
Benefits of Pranayama
According to The Yoga Sutras, pranayama prepares us for higher practices like profound meditative experiences. Pranayama is therefore an essential component of a yogic lifestyle. Its power to relieve stress and bring a deeper connection with the
self and the universe cannot be understated. It is a path to a stress-free world, one breath at a time. As we breathe life into this age-old practice, we can transform our existence and, in doing so, the world around us. Practicing pranayama is not just an act of self-care but an essential step towards a stress-free world we all look forward to.
The primary benefits of pranayama stem from its ability to harmonise the nervous system, strengthen the lungs, and calm the mind. It is not merely a breathing exercise but a tool for personal transformation.
Here are some direct advantages of pranayama:
• It helps calm the fluctuations of the mind (chitta vritti nirodha).
• Reduces stress, anxiety, and mental fatigue.
• Enhances oxygen intake and improves lung function.
• Supports digestion and internal organ function.
• Boosts immunity and delays signs of ageing.
• Clears energy blockages and strengthens the nadis (subtle energy channels).
The erratic and shallow breathing patterns of stressful modern lifestyles can disrupt the flow of prana and lead to a myriad of health issues. In contrast, pranayama introduces us to a world of deep, controlled, and mindful breathing. Recent scientific research also supports the potential of pranayama in alleviating stress. It is found that regular practice of pranayama can significantly reduce cortisol levels, the hormone associated with stress. Pranayama has been shown to enhance cognitive function. A clear mind is better equipped to deal with the pressures of the modern world, making pranayama an invaluable tool for the pursuit of a stress-free existence.Pranayama aligns itself seamlessly with the philosophy of mindfulness, promoting self-awareness and a deep connection with the present moment.
Pranayama practice requires dedication, discipline, and patience. There are various techniques, each with its unique purpose. Pranayama practice slowly but surely brings a ray of hope to those suffering from mental and physical ailments which stem from undetected stressful circumstances or experiences. The statistics on stress-related disorders are alarming, with many people around the globe suffering from anxiety, depression, and other mental health issues. The World Health Organization (WHO) estimates that by 2030, stress-related depression will be the number one reason for diseases. It is high time we look to holistic practices like pranayama for relief.
Importance of Pranayama in Daily Life
In modern life, stress, poor posture, pollution, and fast-paced routines have disrupted our natural breathing patterns. Most people breathe shallowly, which limits oxygen intake and increases tension. This is where the importance of pranayama becomes deeply relevant.
Through regular practice, pranayama re-teaches the body how to breathe fully and efficiently. It cultivates awareness of breath, which leads to awareness of self. Some daily-life impacts of pranayama include:
• Improved emotional regulation.
• Enhanced sleep quality.
• Increased concentration and memory.
• Better heart rate variability and blood pressure control.
• A shift from reactive to responsive behaviour in relationships.
The effect of pranayama on the human body and mind is both subtle and profound — it activates the parasympathetic nervous system, bringing deep rest and rejuvenation.
How Pranayama Can Change Your Emotional State
The simplest and effortless act that we do all day and night is to breathe. But did you know that every emotion we feel slightly alters the depth and rhythm of our breath? And this happens the other way round too. How we breathe influences how
we feel too.
If you observe your own breath, you will find that when you feel any tension, your breath may become shallow and erratic. Anger may make it fast and forceful. When you are relaxed, your breath may seem slow, deep, and smooth. So, breath is not a mere mechanical exchange of oxygen and carbon dioxide. It significantly mirrors the condition of one’s mind.
Scientific Explanation of What Happens in the Brain
Modern studies on breath are now supporting what is stated in the yogic texts.
The Yogic View of Breath as the Bridge
Breath is the medium yogis used to tame and master the monkey mind. In Indian philosophical language, it is called ‘prana’. When it flows freely, our physical and mental systems function harmoniously. However, when it is blocked, some imbalance is likely to set in. Breath can be used consciously to manage what is unconscious such as our heart rate or emotional responses. Hence pranayama is not just a technique in yoga – it is a doorway to deeper truths.
At The Yoga Institute, more than a 100 years ago, Shri Yogendraji explained ‘prana’ as ‘bioenergy’. He was the first yogi to modify the traditional pranayama to suit the modern individual. Shri Yogendraji formulated easy and simple to
follow techniques which are called Yogendra Pranayama.
When Should You Do Pranayama
Since pranayama helps in maintaining balanced emotional states, it is important to become more aware of your breathing patterns throughout the day and consciously make an effort to breathe deeply every now and then so that it becomes a habit. Pranayama is especially good in certain situations such as the following.
Practicing pranayama early in the morning is one of the best habits as it sets a positive and energizing tone to the rest of your day.
Practicing calming pranayama just before you turn in to sleep, or even when you lie down in bed to sleep can help with conditions such as insomnia.
Deep breathing will calm your nerves and lower your stress if you practice it in moments of anxiety such as just before an important meeting or a performance.
Pranayama makes any meditative experience better by clearing your mind and inducing relaxation.
The Physiological Aspect of Pranayama
According to modern medicine, voluntary exercises of the respiratory muscles has been shown to result in a respiration which is more powerful than any automatic or sub-conscious mechanism of respiration including strenuous exercise. Therefore,
the conscious practice of respiration, or pranayama is important.
The muscles which are used in the act of respiration are:
1. Clavicular or the collar bones
2. Intercostal or the muscles holding the ribs
3. Abdominal muscles and diaphragm which act together
These muscles function involuntarily in the normal course. The diaphragm is the most important muscle in breathing and accounts for one-third of normal intake. Keeping the diaphragm flexible by consciously using it has a beneficial effect on the
overall health at the same time availing minimum energy in breathing. Whereas in thoracic breathing, the breathing is shallow and hence more energy is required.
The factors involved in the adequate exchange of gases in the lungs, according to our present understanding, are:
a) Enough inspired air in the lungs
b) Uniform distribution of air
c) Normal amount of blood in the alveoli in the lungs
d) Uniform distribution of blood in alveoli
On the alveoli level, there are other factors such as:
a) Area of diffusion of gases
b) Time of diffusion
c) Pressure difference between alveoli and capillary gases in between exchange of oxygen and carbon-dioxide.
Pranayama has a favourable effect on each of the above factors.
A Powerful Pranayama Technique
There are many types of pranayama, each designed to create a specific effect on the body and mind. Among these, one very powerful type, which Hansaji Yogendra terms as a ‘masterpiece’ is Yogendra Pranayama IV or Diaphragmatic breathing
which has a calming effect on the nervous system and leads to emotional wellbeing.
Yogendra Pranayama IV or Diaphragmatic Breathing
Most people have a shallow breathing pattern and they use only their chest and upper lungs. Unfortunately, this does not supply adequate oxygen to the body and can lead to tiredness and other physical and mental health issues. This pranayama is done supine, as the position aids maximum movement of the diaphragm. Let us see how to practice Diaphragmatic breathing.
Starting position:
· Lie supine and pull up the knees, close to the hips.
· Keep the feet 1 foot apart or hip width; knees close to each other.
· Place your hand on your abdomen.
· One hand can rest on the side of the body, palms facing up or down, as per your comfort.
· Eyes kept closed.
Steps:
1. Inhale gently, moving the abdomen upwards.
2. As soon as inhalation is complete exhale out smoothly, being aware of the abdomen falling or sinking in.
3. Keep the inhalation and exhalation count equal as per your comfort.
Practice this as per your capacity and comfort, count not to exceed 3 seconds and do 10 rounds per session. Everybody can do this pranayama.
In the beginning, it may take time to master this technique, especially if one is used to shallow chest breathing. When you practice consistently, you will experience the many benefits of breathing from the diaphragm. Diaphragmatic Breathing has a soothing effect on your nervous system and relaxes your entire body. Hence, it brings quietude and inner harmony.
How to Practice Pranayama Safely
While the breath is subtle, it is also powerful. Incorrect practice can disturb the pranic balance instead of restoring it. Always follow a few golden rules:
Scientific Insights on the Effect of Pranayama on the Human Body and Mind
In recent years, many studies have validated what yogis knew centuries ago.
These findings further underline the importance of pranayama as a lifestyle practice, not just a therapy. The benefits of pranayama go beyond the physical. They awaken a deeper connection to the self — something every human seeks in one form or another.
Pranayama is both science and sadhana. It requires patience, discipline, and humility. Do not rush into advanced practices without mastering the basics. Allow the breath to teach you what your body and mind need. Let each inhale nourish you and each exhale cleanse you.
When approached with reverence, the advantages of pranayama will unfold naturally — as a gift of grace, not a result of force. Let your breath bring you balanced states of mind all the time.