“The more relaxed you are with your breathing, the more your psyche is open to the realms around you” – Ninhursag
This meditation was written by Avinash, a great contributor to the Website & Forum of 2004 and a dedicated follower of Enki and the Sumerian Beliefs
What is Pranayama?
Pranayama, is the science of breath control. It consists of series of exercises especially intended to meet the body’s needs and keep it in vibrant health. Pranayama comes from the following words:
Prana – ‘life force’ or ‘life energy’
Yama – ‘discipline’ or ‘control’
Ayama – ‘expansion’, ‘non-restraint’, or ‘extension’
In our respiration process, we breathe in or inhale oxygen into our body, going through our body systems in a form of energy to charge our different body parts. Then we exhale carbon dioxide and take away all toxic wastes from our body.
Through the practice of Pranayama, the balance of oxygen and carbon dioxide is attained. Absorbing prana through breath control links our body, mind, and spirit.
Heart diseases, sleep disorders, and fatigue are some of the effects of oxygen starvation. Therefore, the negative energy of being restless and troublesome leads to lesser life force energy inside the body. By practicing deep and systematic breathing through Pranayama, we re-energize our body.
Benefits of Pranayama
Pranayama teaches us the proper way to breathe. With pranayama, we increase the capacity of our lungs, bringing more oxygen supply to the body to function well. We learn how to breathe slowly and deeply – the right way.
Pranayama reduces the toxins and body wastes from within our body. It prevents one from acquiring diseases.
Pranayama helps in one’s digestion. With the proper way of breathing, one’s metabolism and health condition will start to improve.
Pranayama develops our concentration and focus. It fights away stress and relaxes the body. Controlling one’s breathing also results to serenity and peace of mind.
Pranayama offers better self-control. Through concentration, one can better handle temper and reactions. The mind can function clearly, avoiding arguments and wrong decisions. Moreover, self-control also involves control over one’s physical body.
Pranayama leads to spiritual journey through a relaxed body and mind.
According to yoga, the primitive brain forms nine out of ten parts of the brain. These parts are silent and unexplored. The next phase of evolution will see the development of these parts and Pranayama helps achieve that.
Pranayama helps create a greater quantum of prana and also purifies the channels that will carry this increased prana to these silent areas of the brain. It is very important that the channels be purified first to cope up with the increased energy created by Pranayama.
The Exercises
1. Sukha Pranayama (Victorious Breathing)
Sit comfortably in any meditative posture. Sit erect.
Keep the palms on the knees and observe your natural breathing.
Feel the breath flowing and out of the lungs. Let the breathing be natural. Feel the abdominal movement while breathing.
While inhaling , let the abdominal wall move out and while exhaling let it move in.
Keep your mind clear, only “observing” your breathing.
While inhaling, feel the power and energy flow and while exhaling imagine throwing out tension, stress and disease.
Its benefits
Provides deep relaxation to the body and mind.
Strengthens the nervous system and respiratory system.
Improves concentration.
Relieves stress , depression and hypertension.
2. Kapalbhati (Cleansing Breath)
Sit comfortably in any meditative posture. Sit erect.
Exhale through both nostrils, contracting the middle and lower abdomen portions.
Release the contractions quickly and immediately follow with another forceful exhalation.
Inhale passively and effortlessly.
Gradually increase the frequency to about 100 strokes/minute.
After the round take a deep breath and gradually exhale.
Its benefits
Cleans capillaries of the remotest part of the body.
Purifies the frontal portion of the brain.
Aid in combating asthma, diabetes, and chronic bronchitis besides other nervous disorders.
Cleans the nasal passages.
3. Bhastrika (Bellows Breath)
Sit comfortably in any meditative posture. Sit erect.
Keep the left hand on the left knee.
Fold the index and the middle fingers of the right hand to touch the palm.
Close the right nostril with the right thumb.
Exhale through the left nostril and immediately inhale forcefully.
Quickly open the right nostril by closing the left nostril and repeat the procedure.
Keep repeating this pattern quickly gradually increasing the speed of inhalation and exhalation.
Simultaneously contract and expand the abdominal muscles and slowly return to the initial speed.
Its benefits
Very good for the respiratory system including the diaphragm and the bronchial tubes.
Improves function of digestive organs.
Helps reducing excess fat in the abdominal region.
4. Sheetali (Cooling Breath)
Sit comfortably in any meditative posture. Sit erect.
Keep both palms on the knees in Gyan Mudra.
Draw out the tongue. Roll it up from the sides to form a tube like opening.
Slowly suck the air through it and fill the lungs completely.
After full inhalation withdraw the tongue and close the mouth.
Hold the breath for sometime and then slowly exhale through the nose. Repeat required number of times.
Its benefits
Useful in treating fever.
Good for liver , spleen, and is a good blood purifier.
Reduces tension and high blood pressure.
Cools the nervous system.
5. Bhramari (Bee Breath)
Sit comfortably in any meditative posture. Sit erect.
Inhale slowly and deeply through the nose.
Let the inhalation caress the throat area.
Then gently plug the ears with the respective index fingers and closed eyes.
Exhale slowly producing a long and continuous humming sound.
Enjoy the sound and vibrations produced during these breathing techniques.
Its benefits
Promotes a clear voice and is recommended for singers.
Beneficial for pregnant women and in labour preparation.
Makes an impact on the mind, producing peace and joy.
6. NadiShodhan (Alternate nostril Breath)
Sit comfortably in any meditative posture. Sit erect.
Be calm and close your eyes.
Close the right nostril with the right thumb.
Now inhale slowly through the left nostril and fill your lungs.
After complete inhalation, press the left nostril with the ring finger of the right hand and close the left nostril.
Open the right nostril, exhale slowly.
After complete exhalation, again inhale through the right nostril and fill your lungs.
Close the right nostril by pressing it with the right thumb.
After opening the left nostril, breathe out slowly. Ths process is one round of Nadi Shudhi Pranayam.
Its benefits
Cleanses and tones up entire nervous system.
People suffering from cough and cold benefit greatly.
Heart is strengthened.
Blocked nostrils are cleared.
Removes mental tension and worries.
Induces feeling of peace.