Pranayama MODULE – I

Essentials of Yoga

4
Notes

PRANAYAMA

In the previous lesson you have learnt about the meaning of asana, its types, how asanas
are different from physical exercises and also how to perform these asanas. One of the
vital physiological functions of our body is the process of breathing where in vital source
namely prana which is essential for all functions of our human body is taken in and in
Yoga it is believed that through the control of breathing, bodily secretions and its
functions may be influenced and this is known as Pranayama. Pranayama is a breathing
technique, as well as sadhana. Pranayama seems simple but it is an advanced yogic
practice and a preparation for pranayama is essential. As we know that pranayama is a
breathing practice, we should know the normal breathing pattern properly. Breath is a
connecting link between body and mind. Our lifestyle, mental state and attitude are
influenced by them. There are different components of pranayama and the learner should
know about it. There are different types of pranayama and every practice has a different
effect and therapeutic use. In this lesson, we will learn about pranayama, its components,
its types, its preparation, effects and benefits and also the precautions to be followed.

OBJECTIVES
After reading this lesson, you will be able to:

z explain Pranayama as a yogic practice and a sadhana;

z discuss the influence of prana on the quality and quantity of our life;
z describe Pre-pranayama practices and different types of breath;
z explain the different components of pranayama;
z enlist the types of pranayama practices;
z explain the effects and benefits of pranayama and its therapeutic use;
z discuss the precaution to be followed in pranayama practices;
z discuss the practice note for pranayama practices.

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4.1 PRANAYAMA – YOGIC TECHNIQUE AND SADHANA
Pranayama is usually defined as breath control. This is a fair interpretation in the light of
the practices involved. However, it does not convey the full significance of pranayama.
The word pranayama has two roots, the word ‘prana’ and ‘ayama’, prana + ayama =
pranayama. Prana means vital energy and life force. Ayama is defined as stretching,
Notes restraining, extension or expansion (of dimension in time and space). Thus, the word
pranayama means extension or expansion of the dimension of prana or to extend and
overcome one’s normal limitation. Therefore, it should not be considered as only a
breathing technique to provide extra oxygen into the lungs. Pranayama utilizes breathing
to influence the flow of prana in the nadi of the pranamaya kosha. The technique of
pranayama provides a method by which the life force can be activated and regulated in
order to go beyond one’s normal limits and attain a higher state of consciousness.

For example, if we stand in a room and look at the sun through a dirty window we don’t
feel the purity of the rays of the sun. If we clean the window, then we see the sun in its true
glory. Pranayama cleans the mind and allows the consciousness to come through
unobstructed.

4.2 SCRIPTURAL REFERENCE ABOUT PRANAYAMA

Let us learn some of the textual reference about pranayam in the scriptures. Pranayama
is an important part of yoga practices and is mentioned in almost all texts of yoga. In Hath
Yoga Pradipika it mentions:
// Athaasanedridheyogeevasheehitamitaashanaha /
/ Guroopadishtamaargenapraanaayaamaansamabhyaset //
Thus being established in asana and having control (of the body), taking a wholesome and
moderate diet; pranayama should be practised according to the instructions of the guru.
“When prana fluctuates then the chitta (mind) also fluctuates; when the prana becomes
steady then the chitta also becomes steady”.
It means pranayama practices are intended to bring about calmness in the mind by
harmonizing the pranic flow in the body.
// Pranaayaamenayuktenasarvarogakshayobhavet /
/ Ayuktaabhyaasayogenasarvarogasamudbhava //
Pranayama can remove all diseases, if practised correctly; but it can cause many diseases
also, if done incorrectly.
Pranayama is a very advanced practice, so one should slowly and systematically develop
the ability to perform pranayama techniques over a period of time.

Pranayama practices for meditation

Meditation can be experienced without pranayama, but pranayama is the super charger
that makes meditation possible for most people. It is also indicated by Ramana Maharishi-

-
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“The breath, vital forces, the physical body and even the mind are all no more than forms
of prana or energy. Therefore, if any of them is effectively controlled then the other
automatically comes under control. Yoga aims at influencing the manolaya (subsistence
of the mind) by means of the pranalaya (subsistence of the breath and vital force) which
is brought about by the practice of pranayama.”

Notes
INTEXT QUESTIONS 4.1
1. .................. practices are intended to bring about calmness in the mind by
harmonizing the pranic flow in the body.

2. When prana fluctuates then the chitta (mind) also fluctuates. (True or False)

4.3 FOUR ASPECTS OF PRANAYAMA

In the pranayama practices, there are four aspects of breathing. They are:

1. Pooraka or inhalation

2. Rechaka or exhalation

3. Antar Kumbhaka or internal breath retention

4. Bahir Kumbhaka or external breath retention

The most important part of higher pranayama practices is kumbhaka, or breath retention.
However, to perform kumbhaka successfully, there must be a gradual development of
control over the function of respiration. That is why in pranayama practices more
emphasis is given to inhalation and exhalation at the beginning, in order to strengthen the
lungs.

4.3.1 Breathe - Health - Lifestyle and Pranayama

In yoga, the concept of prana is very scientific. In Hatha Yoga Pradipika, the discussion
on relationship between prana and life is as follows:

“When there is prana in the body it is called life, when it leaves the body it results in
death.”

Prana is a special force with which we are born and through which we come into existence.
Prana has four levels of consciousness, first three namely consciousness, subconscious
and unconsciousness are called gross (sthula) prana and the fourth one is called turiya,
sukshma or subtle prana. Changes in our state of consciousness are brought about by
alterations in the level of prana.

Lifestyle has a profound impact on the pranamaya kosha and its prana. Physical activity
such as exercise, work, sleep, food intake and passion, all affect the distribution of prana
in the body. Our mental faculties such as emotion, imagination and thinking pattern affect

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the pranic body more. Irregularities in lifestyle, stress, dietary indiscipline, etc. obstruct
the pranic flow. Pranayama practice can minimize and manage these obstructions of
prana.

4.3.2 Breathing Pattern and Pranayama

Breath is the connecting link between body and mind. The breath is the most vital process
Notes of the body. It influences the activities of each and every cell and most importantly the
performance of the brain. It is intimately linked to all aspects of human personalities.

Most people breathe incorrectly and breathing is also generally shallow. Rhythmic, deep
and slow respiration is stimulated by calm and content state of mind. Irregular breathing
disturbs the body-mind rhythm and leads to inner conflict, imbalanced personality,
disordered lifestyle and disease. Pranayama establishes regular breathing pattern.

Breathing is mainly an unconscious process, but conscious control of it can be done at any
time. Only we human beings can do this. In this way, it forms a bridge between the
conscious and unconscious areas of the mind. Thus, by the pranayama practice unconscious
mental pattern may be released for more creative and ability enhancement.

4.3.3 Pranayama and Quantity of Life

Pranayama practices not only influence the quality of life but the quantity of life is also
influenced. The ancient yogis and rishis studied nature and noticed that animals with a
slow breath such as pythons, elephants and tortoise have longer life spans, whereas those
with a fast breathing rate such as birds, dogs and rabbits live for only a few years. From
this observation they realized the importance of slow breathing for longer life span. So,
deep and rhythmic breathing keeps the heart stronger and increases the absorption of
energy by pranamaya kosha.

INTEXT QUESTIONS 4.2

1. In the pranayama practices there are ................ number of aspects of breathing.
2. Pooraka is inhalation, Antar kumbhaka is ................
3. Slow breathing animals have short life span. (True or False).

4.4 PRE–PRANAYAMA PRACTICES

In the previous section pranayama, its importance and preparation were discussed. As
pranayama is an advanced yogic technique, it needs some preparation. Pre-pranayama
practices are about the preparation technique of pranayama practices. Let us learn them
in detail

4.4.1 Asana
There are many practices advisable for pranayama and for the preparation of pranayama.
Keeping the spine straight is advisable while performing asanas.

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Pre-pranayama asanas are Skandh Chakra Asana (Sukshma vyayama), Gomukhasana,
Hasthautthan asana, etc. Asanas for the pranayama practices are Siddhasana /Siddha
yoni Asana, Sukhasana, Padmasana and Vajrasana.

4.4.2 Different Methods of Breathing

The basic tool for pranayama practice is breath. So, one should be aware about it and
understand the different methods of breath. Notes

One can split the process of breathing into three parts: abdominal or diaphragmatic
breathing, intercostal or thoracic breathing and clavicular breathing. Of all these, the first
two are very common.

Breathe Awareness
This is a simple technique, which introduces practitioners to their own breathing patterns.
It is very relaxing and sufficient to slow down the respiratory rate. Most importantly, it
can be practised at any time.

z Natural breathing awareness.

z Sit in any comfortable meditative pose or lie in shavasana and relax the whole body.
z Observe the natural or spontaneous breathing pattern.
z Intensify your awareness on rhythmic flow of breath, don’t control and alter the
rhythm.
z Observe it as a witness.
z There are many ways of breath visualization.

A. Abdominal Breathing
This type of breathing is associated with the movement of the diaphragm and the outer
wall of the abdomen. This form of breathing draws in the greatest amount of air with the
least muscular effort.

Practice
z Lie in shavasana and relax the whole body.
z Observe the spontaneous breath without altering it and let it be absolutely natural.
z Observe natural breath for some time.
z Place the right hand on the abdomen (just above on the navel) and the left hand over
the centre of the chest.
z Move the right hand up and down with inhalation and exhalation. the left hand should
not be moved.
z Observe the expansion and compression of the abdomen synchronized with the breath.
z Continue this slow and deep breathing for 3 to 5 minutes.

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Exhale

Notes Navel draws in toward the spine

Inhale

Abdomen expands

B. Thoracic Breathing
This form of breathing is achieved by the movement of ribs. It expends more energy than
abdominal breathing for the same quantity of air exchange. It is often associated with
physical exercise and exertion, as well as stress and tension.

Practice
z Sit in any comfortable meditative pose or lie in shavasana.
z Relax the whole body.
z Be aware of the natural breath for some time and observe movements of the chest.
z Discontinue movements of the diaphragm and begin to inhale slowly expanding the
rib cage.
z Exhale by relaxing the chest muscles or rib cage.
z Breathe slowly and deeply through the chest with total awareness.
z Continue it for a few minutes, pausing slightly after each inhalation and exhalation.

Chest
Chest contracts
expands

Diaphragm Diaphragm relaxes

contracts
Inhalation Exhalation

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C. Yogic Breathing or deep breathing
It combines all these three modes of breathing – abdominal, thoracic and clavicular
breathing into one harmonious movement. Hence, it is the ideal breathing. Only yogic
breathing can give maximum inhalation and exhalation of breath. It may be practised at
any time and is especially useful in stressful conditions. Its purpose is to have control over
the breath, correct the poor breathing habits and increase oxygen intake. This is the best
practice for gentle massage of abdominal and chest organs. Notes

Practice
z Sit in any comfortable meditative pose or lie in shavasana.
z Relax the whole body.
z Inhale slowly and observe three to four natural breaths.
z Now take a deep breath in and expand your abdomen.
z At the end of expansion, start to expand the chest outward and upward. Inhale further,
shoulders and collar bone should also move up slightly.
z The rest of the body should be relaxed.
z This completes one inhalation.
z Now start to exhale.
z First, relax the shoulder and collar bones. Then, allow the chest to contract inward.
z Allow the diaphragm to push upward and abdomen compress.
z Try to empty the lungs as much as possible, without any strain.
z The entire movement should be wave like and harmonious.
z This completes one round of yogic breathing. Practice it for 2–10 minutes.

Note: This breathing is used in most of the pranayama. Yogic breathing is basically a
combination of abdominal and chest breathing. It must not to be forced.

INTEXT QUESTIONS 4.3

1. Mention any two pre-pranayama asanas.
2. For abdominal breathing ................ asana is practised to relax the whole body.
3. ................ breathing is the ideal breathing.

4.5 TYPES OF PRANAYAMA

Having learnt the pre-pranayama practices let us now learn the types of pranayama

1. Balancing pranayama – Nadi shodhan pranayama

2. Tranquilizing Pranayama – Bhramari & Ujjayi

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3. Cooling Pranayama – Sheetali & sheetkari
4. Heating pranayama – Bhastrika

4.5.1 Nadi Shodhan Pranayama

Nadishodhana means the practice which purifies the nadi.
Notes

Practice
z Sit in any comfortable asana with the spine straight.

z The left hand is placed on the left knee.

z The right hand is in NASAGRA MUDRA i.e. the index and middle finger are in
between the eyebrows and remain fixed throughout the practice. The thumb is used
to close the right nostril, and the ring finger is used to close the left nostril.

Technique 1- alternate nostril breathing

z Inhale through the left nostril and exhale through the right nostril. Then, inhale through
right and exhale through left. This is one round.
z Try to maintain a ratio of 1: 1 of inhalation and exhalation.
z One should do ten to fifteen rounds for at least 4 to 6 months of practice for achieving
maximum benefits.

Technique 2 – Inner retention 1:1:1

z Starting pose and breathe in as mentioned in technique 1.

z At the end of inhalation, close both nostrils and do inner breath retention.
z Exhalation should be smooth and controlled and of the same length as inhalation.
z Maintain ratio breath in: inner retention: breathe out as 1:1:1. Then increase the ratio
1:1:2 after a few months of practice to 1:2:2.

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z Technique 3 - The final ratio

z Maintain the ratio of inhalation: inner retention: exhalation: external retention as

1:4:2:2.

Note: Each technique should be practised for minimum 6 months. The full benefits of this
practice are obtained by systematically perfecting each level rather than struggling with
the advanced technique. Awareness should be on alternate nostril breathing and centre of Notes
the eye brows.

Benefits: Nadi Shodhana ensures that the whole body is nourished by an extra supply of
oxygen. The brain centers start functioning at their optimum level. It clears pranic
blockages and balances Ida, Pingala and Sushumna nadi resulting in spiritual awakening.
Alternate nostril breathing is a safe practice. This is a balancing pranayam. As the name
indicates, it cleans ida and pingala nadi and balances its flow. It balances both the
hemispheres of the brain. So, at the physical level it balances the nervous system. It
develops inner awareness and a sense of intuition. .

Ida

Sushumna
Pingala

4.5.2 Bhramari Pranayama – Humming Bee Breathe

z Technique: Sit in any comfortable asana with the spine erect. Plug the ears with the
index finger and keep elbows straight.

z Breathing: Inhale fully from both the nostrils. Exhale completely with teeth apart
and mouth closed. At the same time, produce a humming sound like that of a bee.
Practise it for at least of ten times.

z Awareness: It should be on the echo of the sound within the skull.

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Notes

z Benefits – It is a tranquilizing pranayama. This is the best practice for insomia

disorder and headache. It is good for relieving tension. It develops concentration and
memory.

4.5.3 Sheetkari Pranayama

1. Breath in 2. Stop 3. Release

Practice
z Technique: Sit in any comfortable meditative pose with the eyes closed and relax the
whole body. Hold the teeth together; Separate the lips exposing the teeth. The tongue
may be kept flat or folded against the soft palate.
z Breathing: Breathe in slowly and deeply through the teeth. At the end of inhalation
close the mouth, breathe out slowly through the nose in a controlled manner.
z This is one cycle. Practise ten to fifteen cycles. It may be performed for about 40 to
60 cycles in hot weather. It should be done after an asana or other heating yogic
practices.
z Awareness: It should be on the hissing sound.
z Benefits - This practice cools the body and mind. It induces muscular relaxations
and mental tranquility. It helps to reduce blood pressure and acidity. It keeps teeth
and gum healthy.
z Contra-indications - People suffering from low blood pressure, respiratory disorders
and excessive mucous should not practise sheetkari pranayama.

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4.5.4 Sheetali Pranayama
This is same as sheetkari pranayama.

Notes

z Technique: Instead of breathing through the teeth, extend the tongue outside the
mouth as far as possible without strain. Roll the side of the tongue up so that it forms
a tube.

z Breathing: Inhale through this tube of tongue and exhale through the nose. Initially 4
seconds inhale through mouth while rolling the tongue and exhale for 6 seconds
through both nostrils, this can be practised for about 5 minutes.

z Benefits: It reduces the body temperature. It gives control over hunger and thirst. It
has a calming effect on the entire nervous system, so it is very effective for relaxation
of body and mind.

z Contraindications: Persons with low blood pressure

4.5.5 Ujjayi Pranayama (The Psychic Breath)

z Technique: Sit in any comfortable meditative asana with the eyes closed and relax
the whole body.

z Awareness: Be aware of breath through the nostril and relax till calm and rhythmic
breath is attained. Now be aware of throat and visualize that breathing is done through
the throat, not through the nostril.

z Breathing: As the breathing becomes slower and deeper, contract the glottis so that a
soft snoring sound like the breathing of a sleeping baby is produced in the throat.
This sound of breath should not be very loud. Both inhalation and exhalation should
be long, deep and controlled. Practise for 10 to 15 minutes.

z Benefits - Ujjayi practice is used in yoga therapy to soothe the nervous system and
calm down the mind, effective in insomnia and thyroid problems (in combination of
khechari mudra). It removes disorders of dhatu.

z Contra-indications – People who are introvert by nature should not perform this
practice.

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Note: Many people contract the facial muscles when they do Ujjayi which is not
necessary. The contraction of throat should not be too strong. It should be done gently
throughout the practice. One can combine khechari mudra with ujjayi breath for better
effect.

4.5.6 Bhastrika Pranayama (Heating Pranayama or Breath of fire)

Notes It is an important practice of pranayama. Bhastrika pranayama increases the flow of air
into the body, which produces inner heat, both gross and subtle. In Gheranda Samhita, it
is mentioned -“Draw air in and out of your nostrils over and over again like black smith’s
bellows”.

Practice
z Sit in any comfortable meditative asana. Relax your whole body and breathe. Spine
should be kept straight throughout the practice.

Stage 1: Left nostril respiration

z Adopt nasagra mudra with the right hand. Close the right nostril with the thumb.
Breathe forcefully and quickly through the left nostril for 10 times. Do forceful
inhalation and exhalation by contracting the abdominal muscles (do not use chest
muscles).

z Breath should be rapid and rhythmic. After ten breaths, breathe in deeply through the
left nostril, using both abdominal and chest muscles. Hold the breath and close the
nostrils. Do inner retention and jalandhara bandha (throat lock).

z Hold your breath for as long as possible without strain. Release the ring finger and
breathe out slowly through the left nostril.

Stage 2: Right nostril respiration

z Close your left nostril. Breathe in and out deeply and rapidly through the right nostril
ten times as in stage 1. Then, inhale slowly and deeply through the right nostril. Do
inner retention and close both the nostrils. Adopt jalandhara bandha as in stage 1.

z Raise your head and release right nostril and breathe out through the right nostril.

Stage 3: Respiration through both nostrils

z Breathe in and out deeply and rapidly through both nostrils ten times. Then, inhale
slowly and deeply through both the nostrils. Close both nostrils and hold your breath.
Adopt jalandhara bandha for a comfortable length of time.

z Release the bandha and breathe out slowly through both the nostrils. This is one
complete round.

z One round includes stage: 1 + stage: 2 + stage: 3. Take rest in between the rounds.
Do five to ten rounds.

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Benefits- Bhastrika purifies lungs by throwing out toxins. So it is very useful for asthma,
tuberculosis and bronchitis and illness related to respiratory tract. It corrects bad
breathing habits and speeds up the blood circulation. Optimize digestive system by
vigorous massage of the digestive organs. It increases the flow of prana throughout the
whole pranic body .It Increases warmth in the body and helps to prevent common cold .

Contra-indications- High blood pressure, heart problem, hernia, vertigo, and hyperacidity.
Notes
Note: - One should stop practice immediately if one feels symptoms such as fainting,
excessive perspiration, excessive shaking of the body, vomiting, etc.

INTEXT QUESTIONS 4.4

1. Bhramari and ujjayi are ................. types of pranayama.

2. Bhastrika is the example of .................

3. In nadi shodana pranayama ................. mudra is practised.

4. ................. increases the flow of air into the body, which produces inner heat, both
gross and subtle. It is very useful for asthma, tuberculosis and bronchitis.

WHAT YOU HAVE LEARNT

In this lesson, you have learnt that

z Pranayama is an important part of yoga practices. Pranayama practices are intended

to bring about calmness in the mind by harmonizing the pranic flow in the body.

z One can split the process of breathing into three parts; abdominal or diaphragmatic
breathing, intercostal or thoracic breathing and clavicular breathing. Of these, the
first two are very common. Yogic breathing is the combination of all these three
modes of breathing – abdominal, thoracic and clavicular breathing.

z The types of pranayama are Balancing pranayama — Nadi shodhan pranayama,

Tranquilizing Pranayama — Bhramari & Ujjayi, Cooling Pranayama — Sheetali &
Sheetkari and Heating pranayama — Bhastrika

z Bhramari pranayama: In this method, the ears are plugged with index finger and one
inhales through both the nostrils.

z Sheetkari Pranayama: In this method, breathing is done slowly and deeply through
the teeth holding together with the lips separated.

z Sheetali Pranayama: In this method, breathing is done by extending the tongue outside
the mouth, rolling it up so as to form a tube and inhaled through this tube of tongue
and exhaled through the nose.

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z Ujjayi Pranayama (The Psychic Breath) is used in yoga therapy to soothe the nervous
system and calm down the mind. It is effective in insomnia and thyroid problems (in
combination of khechari mudra). It removes disorders of dhatu.

z Bhastrika Pranayama increases the flow of air into the body, which produces inner
heat, both gross and subtle. Bhastrika purifies lungs. So, it is very useful for asthma,
tuberculosis and bronchitis. It increases the flow of prana throughout the whole
Notes pranic body.

TERMINAL QUESTIONS

Answer the following questions in about 30 words

1. What do you understand by the word Pranayama?

2. Define pranayama according to the Hatha Yoga Pradipika.

Answer the following questions in about 150 words

1. What are the different aspects of Pranayama practices?
2. How is the quality as well as quantity of our life influenced by Pranayama practices?
3. How many levels of consciousness does Prana have?
4. Why is breath called the connecting link between mind and body?
5. What is the importance of yogic breath in pranayama practices?
6. How many different types of Pranayamas are there? Write down their names.
7. What are the benefits and limitations of Ujjayi Pranayama?

Answer the following questions in about 300 words

1. Write the role and importance of pre-pranayama practices.

2. Explain Bhastrika Pranayama, its limitations and importance.

ANSWERS TO INTEXT QUESTIONS

4.1
1. Pranayama 2. True

4.2
1. Four 2. Internal breath retention
3. False

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4.3
1. Skandha chakra asana and Gomukhasana

2. Shavasana 3. Yogic breathing

4.4
1. Tranquilizing pranayama 2. Heating pranayama Notes

3. Nasagra mudra 4. Bhastrika pranayama

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