Introduction to Pranayama

Improving Awareness and Health through Diaphragmatic Breath

Training the body to use deep abdominal or “diaphragmatic” breathing is one of the simplest approaches to repatterning the Nervous System to favor a more balanced and adaptable state. The breath is a physiological process that can occur at the unconscious, subconscious and conscious levels. This means that we do not need to think about breathing, but we have full control over the depth and pace of breath (within the limits of one’s awareness, and to the capacity one has practiced) and therefore have the ability to alter this physiological process. It has also been shown that the breath has a relationship to the state of our Nervous System. In addition, our emotional/mental patterns can also influence the breath in various situations. When in a higher state of stress or activity, our breath tends to shorten and occur in the upper spaces of the respiratory system which has an effect of upregulating our Fight or Flight/Sympathetic NS processes. When in a more relaxed state, the body tends to favor deeper breaths, utilizing the movement of the diaphragm which brings movement and energy downward in the body cavities. This breath favors the processes related to the Rest and Digest/Parasympathetic NS and promotes this state reducing physical and mental activities. We can therefore use our breath awareness as both a tool to understand our state of anxiety or stress and a means of affecting or balancing the state of our Nervous System and reduce any anxious or stressful state (or induce it in some cases). Learning how to control the breath is a primary component of the practice of Yoga, and allows the student to achieve a deeper level of influence on body, and mind.

Balanced Breath Meditation

Find a quiet place and set a timer for 5-10 minutes. Sit in a comfortable but upright position, or complete the practice lying down on your back. Contemplate the 3 spaces of breath, and the 4 steps to the inspiration described above. Close your eyes and observe the natural state and pace of your breath, both the inhale and exhale. Think of how you would describe the breath (fast, slow, shallow, deep, soft, forced, etc.) Also take note of your level of mental activity or any feelings of stress or anxiety. Observe where your breath moves within the 3 spaces, and if applicable, what order the breath moves through them. Observe as best you can the 4 separate actions of the breath only to create an awareness of these actions within you. You do not need to force these actions, just observe them (or their lack of appearance).

Practice:

1. Pick a number divisible by 3 (3, 6, 9, etc.) to represent the length of one inhale and one exhale.

2. When ready begin to fill each “space” of the breath for 1/3rd of the total duration of the number you have picked on your inhale. Then empty each “space” of the breath in the reverse order for 1/3rd of the total duration of the number you have picked on your exhale. (If you pick 3, you will breathe into each space for 1 second, and out from each space for 1 second, 6 = 2 sec. in each space, 9 = 3 sec. in each space)

-If you lose count or are distracted with a thought, just notice what distracted you if possible and continue the practice of counting the breath on the next round.

3. Continue to focus on creating a balanced breath until the timer goes off. Stop the timer.

4. Take one final moment, close the eyes, and notice the level of stress or anxiety present, or any other feelings or sensations that are present.