PRANAYAM (Breath of Life) - Dr. Abhijit Das

The ‘Hatha Yoga Pradipika’ written by the sage Patanjali (circa 200 BCE) stages of Yoga. These are Yam, Niyama, Asana, Pranayam, Pratyahar, Dharana, Dhyana and Samadhi. It is to be remembered that Patanjali was not the inventor of the Yoga system which goes back centuries before him. Patanjali organized the different systems and techniques into a series of concise aphorisms which remains the best summary of the philosophy of Yoga. Asanas (postures), pranayam (breathing exercises) and meditation are the tripod that forms the basis of practices for preserving and utilizing our internal energies and channeling them into a more positive and creative output.
We will be looking at Pranayam in more details. The word Pranayam comes from the words ‘prana’ and ‘yama’. Prana energy, breath, vitality, or inner strength. Yama, on the other hand is control, restraint or expansion. Thus the word Pranayam means the restraint or control of the life energy; the connotation is the soul as opposed to the body.
The technique of pranayam is by the control of breathing. The control occurs in all phases of respiration as follows –

It is very important to note that the techniques of pranayam should be practised only after proper training. It is worth mentioning the warning in the Hatha Yoga Pradipika-
As lions, elephants and tigers are tamed very slowly and cautiously, so should prana be brought under control very slowly in gradation measured according to one’s capacity and physical limitations; otherwise it will kill the practitioner.
In YOGA VASHISHTA it is said ‘…regulation of breath brings all happiness, material and spiritual…’ If we consciously visualize every part of the body being filled with ‘prana’ it actually strengthens, energizes and relaxes it. A so called ‘extremely charming’ person unconsciously transmits his personality which is possibly ‘prana’ or the life force is an altered form.
Every human being breathes; but many of us breathe incorrectly. If your breathing is erratic, or irregular, it promotes restlessness. On the other hand, correct breathing has a pleasant and soothing effect. If we breathe incorrectly it starves the organism of essential oxygen which can lead to a number of disease processes. The other interesting aspect is a concept which states that animals who breathe slowly live longer whilst animals which breathe faster are not long living. Yoga believes that the life of a human being is measured not by their age but by the number of breathes that they take i.e. the number of breathes is fixed. There have been a number of examples of Himalayan Masters in Yoga who have lived beyond hundred years and have remained perfectly fit and youthful. Since pranayam controls the breath, practitioners of this art generally are much fitter than their counterparts.
Certain techniques of pranayam like BHASTRIKA actually increase the Basal Metabolic Rate (BMR). This increases the temperature of the body and can be used to heat the body during cool winter months. On the other hand, SHITALI cools the body and are invigorating during warm summer months. It is important to remember that all the pranayams mentioned require personal training and diligent practice. One should focus on the breathing during practice and this integrates and controls the mind. Visualization techniques which are used in stress management and Neuro Linguistic Programming (NLP) can be further enhanced with the concomitant practice of this pranayam.
Most of the meditative techniques are preceded by the pranayam. One of the most common pranayams is the UJJAYI.
UJJAYI invigorates and increases vital capacity, richly oxygenates and purifies the blood, improved the mobility of the thorax, broadens the chest and improves digestion. It also removes phlegm and is very good for people who modulate their voices like singers, or actors. It can help to stop stammering to a great extent. This is one of the few pranayams which can be practiced at any time of the day and even whilst walking.
TECHNIQUE OF UJJAYI PRANAYAM
Take slow and steady breaths through both nostrils. During both phases of breathing if the glottis (throat muscle) is slightly constricted the breath is controlled. This should create a slight ‘sa’ sound on inhalation (breathing in) and a slight ‘ha’ sound on exhalation (breathing out).
Start by sitting in any comfortable position. The spine must be straight. Slowly close the eyes and start breathing with the mouth slightly open. At this time, the throat muscle is constricted so that the breath can be felt on the palate both during inspiration and expiration. We must feel this before closing the mouth. Once the breathing is regular slowly close the mouth and continue this technique so that the sound of ‘sa’ and ‘ha’ is completely natural. Explore both the sounds as well as the throat closure during practice. Once this is established, ujjayi breathing comes very naturally. Initially start with 10 to 15 cycles and gradually increase over weeks.
This is one of the very few pranayam techniques which can be practiced both day and night. Advanced students can practice ujjayi with Jalandhara Bandh and Gyan Mudra.