In the past few months, I talked about the importance of pranayama, a very useful technique in learning to deepen and extend our breath. Breathing is life. Through pranayama, our breathing is strengthened and our physical vitality is increased.

The technique is composed of 3 phases: puraka meaning inhalation; recaka meaning exhalation; and, kumbhaka meaning retention. In the last article of the series, we will examine the importance of each of these phases with an in-depth look at the third phase, retention. I will also give you the last exercise of this technique.

Explaining the functions of puraka, kumbhaka and recaka, Dr Rammurty Mishra, M.D. gives a very thought-provoking explanation in his book Fundamentals of Yoga.

“In breathing exercises, internal and external pressures come into friction and, consequently, they awaken the entire control of the nervous system, the body and senses. For instance, when air is removed, the internal pressure of the lungs and body is decreased and the atmospheric pressure operates forcefully on the whole body to stimulate every body tissue. When air is taken in, the internal pressure is increased and there is friction between external and internal pressure. Consequently, there is no method known to the world to check the restless mind and senses such as ‘pranayam’. It is the powerful engine to lead the mechanism of the body, senses, and mind to the state of perfection.”

1. Puraka—The inhalation phase
Through the inhalation process, we consciously fill our lungs with air through one nostril in a regular, rhythmic and measured way. It is important to breathe in to a specific count while blocking the other nostril. Most of us suffer from a lack of oxygen. Through pranayama, our cells are nourished with this vital element which helps strengthen our immune system and sustain our life.

Oxygen not only gives us life but also destroys the harmful bacteria in our bodies without affecting the beneficial bacteria that we need. According to the East, the inhalation process also fills our body with prana, a Sanskrit word, which translates as life force and in Chinese is referred to as chi. It is considered the vital energy of the universe. As Atreya describes it in Prana: The Secret of Yogic Healing, “Prana rides on the breath. It enters and exits the body following the movement of the breath.” Our entire body relies on prana, which strings body, mind, and spirit together like beads on a strand. This pure energy is the force necessary to keep us alive.

2. Recaka—The exhalation phase
Through the exhalation process, we consciously expel the air from our lungs through one nostril to a specific count while blocking the other nostril. The exhalation should be identical to the inhalation count as balance is key to pranayama. The exhalation process helps eliminate from the body harmful toxins, referred to as ama in Hindi.

3. Kumbhaka—The breath retention phase
Normally when we breathe, we inhale and exhale immediately after. Oxygen and prana are therefore not fully utilized by the body. The unique process of kumbhaka, breath retention, allows the full utilization of oxygen and prana to be absorbed in the tissues and lungs.

There are two phases of breath retention in pranayama: immediately after the inhalation phase and after the exhalation phase. When we hold our breath immediately after inhaling, we expand our lungs and fill them with pure air, which can therefore reach each cell of our body. This process purifies and strengthens the lungs. When we hold our breath immediately after exhaling, our lungs contract and the impure air is squeezed out of them. This process is said to increase longevity.

Recognizing both the importance and powerful effects of performing kumbhaka, Swami Satyananda Saraswati, founder of the Yoga Research Foundation cautions that, “Pranayama is very powerful. Persons with physical ailments should attempt these techniques with guidance. This applies especially to those who are aged or who have coronary disorders. Additionally, if any irregular effects are noticed after one has started pranayama, then the practice should be immediately stopped and expert guidance sought. Furthermore, the series of techniques must be learned gradually, as it is intended to take place over a long period of time. Never rush on to a new stage of practice until you have completely mastered those which precede it. If these suggestions are followed, the practice of pranayama will bring you many great benefits.”

Last moth, you practiced retaining your breath after inhaling. This month, we conclude with the fourth and last step of this technique, which is retaining your breath after inhaling and after exhaling.

Technique #4:  Inhaled & Exhaled Retention (Antar & Bahir Kumbhak)

• Adopting the Nasikagra mudra position (please refer to the previous articles), close the right nostril with the tip of your thumb, and inhale slowly through the left one for the count of 5.
• While keeping the right nostril closed, close the left one with your ring finger, preventing any air from escaping through either nostril. Retain your breath for the count of 5.
• Keeping the left nostril closed, exhale through the right one for the count of 5. (Try emptying your lungs as much as possible, without forcing).
• Still keeping the left nostril closed, close the right one preventing any air from entering back into your lungs. Keep your breath held-out for the count of 5 – again without forcing.
• With the left nostril still closed, inhale through the right one, for the count of 5.
• Still keeping the left nostril closed, close the right one preventing any air from escaping from your lungs. Retain your breath held-in for the count of 5.
• While keeping the right nostril closed, exhale through the left one for the count of 5.
• Still keeping the right nostril closed, close the left one preventing any air from entering back into your lungs. Keep your breath held-out for the count of 5. This completes one round. Practice 5 rounds.

Breath is “the thread of life”. It ties our soul to the body and, as a result, we exist. In physical terms, we know that if we stop breathing, we stop living; yet it is this same breath when mastered through the various techniques of pranayam, that breathlessness - the ultimate achievement of Swaradaya - becomes deathlessness. Remember that this technique must be learned gradually, as progress takes place over time.

Good luck in your practice of pranayama and please feel free to contact me for any questions or scheduling time to practice these techniques together.

In the past few months, I talked about the importance of pranayama, a very useful technique in learning to deepen and extend our breath. Although breathing is one of our involuntary body functions — it happens whether we think about it or not — by regulating our breath through yoga breathing we are able to deepen it and bring about changes in our consciousness, including establishing better overall health.

The technique is composed of 3 phases: puraka meaning inhalation; recaka meaning exhalation; and, kumbhaka meaning retention. So far, you have seen the first two steps of this technique during which we have worked on the inhalation and the exhalation. In the first step, you practiced inhaling and exhaling from the same nostril. In the second step, you practiced alternate breathing from both nostrils. In the third step of this technique, you will incorporate the third phase of the pranayama breathing technique, that is retention.
Remember that this technique must be learned gradually, as progress takes place over time. With that in mind, we will never insist enough on the importance of never rushing on to a new stage of practice until you have mastered the previous steps. This is the best way to obtain the most benefits. Therefore, if you are new to this series of articles, please refer to the preceding ones.

As I mentioned already, you can do this technique sitting either on the ground, or in a chair. It is advisable to place a woolen blanket over your meditation seat and yogic texts further recommend it be covered with another layer of silk as it is said to provide insulation against the gravitational pull of the earth. For those of you who are not familiar yet with this technique, I am including once again the nakisagra mudra, which is the positioning of the fingers while practicing the technique.

Nasikagra Mudra

Positioning your fingers for the Breathing Technique

The thumb and the first three fingers of the right hand
are used in the Nasikagra mudra.

The index and middle finger are placed against the forehead.
The thumb is placed gently on the side of the right nostril.

 The ring finger is placed gently on the side of the left nostril.

 If you find this position difficult to hold for any length of time, you can support
your right elbow with your left arm, as shown in the picture to the right.

In this month’s technique, you will practice retaining your breath after inhaling. Next month, we will conclude with an explanation of the last step, which is retaining your breath after exhaling.

Technique #3: Retention after Inhalation (Antar Kumbhak)

• Once again using the Nasikagra mudra, close the right nostril with the tip of your thumb, and inhale slowly through the left nostril for the count of 5.
• While keeping the right nostril closed, close the left one with your ring finger, preventing any air from escaping through either nostril. Retain your breath for the count of 5.
• Now open the right nostril, and exhale for the count of 5.
• While keeping the left nostril closed, inhale through the right one, for the count of 5.
• Still keeping the left nostril closed, close the right one preventing any air from escaping through either nostril. Retain your breath for the count of 5.
• Now open the left nostril, and exhale for a count of 5. This completes one round. Practice 10 rounds.

In addition, as I mentioned in the first article of this series, you will benefit tremendously by doing the paschimottan yogic exercise before doing the breathing technique (please refer to part I of my article in the newsletter of March 2011). This exercise stimulates the manipura chakra, and is very effective to increase digestive fire. It also tones the entire digestive track. By stretching the whole spine, the central nervous system (CNS) pushes the pranic impulses to the higher centers.

Also, it is highly recommended to use a Neti pot in order to benefit even more from pranayama. By doing so, you will breathe deeper which will facilitate your pranayama practice. However, in addition, you will take advantage of the many benefits that the Neti pot brings (please refer to part II of my article in the newsletter of April 2011).

Next month, you will learn the last step of this technique. I will also explain in greater detail each phase of the pranayama technique, inhalation, exhalation, and retention. In the meantime, good luck in your practice and please feel free to contact me for any questions or scheduling time to practice these techniques together.

In last month’s article I talked about the importance of pranayama, a very useful technique in learning to deepen and extend our breath. Although breathing is one of our involuntary body functions — it happens whether we think about it or not — through yoga breathing we are able to control it for specific mental and physical benefits. The technique is composed of 3 steps: puraka meaning inhalation; recaka meaning exhalation; and, kumbhaka meaning retention.
Last month, I explained the first technique where we inhale slowly through the left nostril for the count of 5 - then exhale through the same nostril for the same count and repeating with the right nostril 5 times. I also suggested that you practice it for one month. Now let’s go on to the 2nd pranayama technique. Last time, you learned to inhale and exhale from the same nostril. In this technique, you will include alternate breathing with both nostrils.

As I mentioned already, you can do this technique sitting either on the ground, or in a chair. It is advisable to place a woolen blanket over your meditation seat and yogic texts further recommend it be covered with another layer of silk as it is said to provide insulation against the gravitational pull of the earth.

Technique #2:  Alternate Nostril Breathing

- Assuming the Nasikagra mudra, as explained last month and as seen in the illustration, close the right nostril, and inhale through the left one for the count of 5.
- Then close the left nostril and breath out through the right nostril for the same count.
- While keeping the left nostril closed, inhale through the right nostril, for the count of 5.
- Now close the right nostril and exhale through the left one for the same count.
- This completes one round. Practice 10 rounds.

Practice Tips:
There should always be a smooth, uninterrupted flow in your breathing.  Do not forcibly prolong the inhalation or exhalation, or hold your breath or pause between inhaling and exhaling. After you have practiced this technique for one month, in our next article, when I explain Step 3, you will be ready to incorporate the third aspect of the pranayama technique of breath retention along with inhalation and exhalation.

Nasikagra Mudra

Positioning your fingers for the Breathing Technique

The thumb and the first three fingers of the right hand
are used in the Nasikagra mudra.

The index and middle finger are placed against the forehead.
The thumb is placed gently on the side of the right nostril.

 The ring finger is placed gently on the side of the left nostril.

 If you find this position difficult to hold for any length of time, you can support
your right elbow with your left arm, as shown in the picture to the right.

Ghanshyam, the Birla Center’s Director, highly recommends the use of the Neti pot in order to benefit even more from pranayama. In my own experience, I have found the Neti pot really helpful to breathe deeper. This has been a great advantage in my daily yoga and meditation practice. I do the Neti pot in the morning as part of my routine. Because I found the effects of the Neti pot cleansing so amazing, I felt it would be a good idea to include the technique here for you and lists the benefits. A Neti pot can be purchased at any health food store near you.

Gently insert the spout of the Neti Pot into one of your nostrils. As the tip is rounded and tapered, it will fit snugly and comfortably.

Tip your head to the side allowing the warm saline solution to flow from the upper nostril and drain downwards out the other. The entire process for both nostrils only takes a couple of minutes.

Benefits

1. The Neti pot eliminates bacteria-filled mucus in the nose.
2. It is beneficial for illnesses such as asthma and bronchitis, as it reduces the tendency for mouth breathing, as the nostrils are free from mucus.
3. It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches and mental tension.
4. It helps flush the tear ducts, giving clearer vision and sparkly eyes.
5. It reduces the sensitivity of the olfactory nerves, helping to restore the sense of smell, thereby benefiting the relationship with taste and the digestive processes.
6. It has subtle effects on the pineal and pituitary glands which control the hormonal system, thus helping to harmonize emotional state.
7. It affects the Ajna chakra by helping to awaken higher states of meditation.
8. It helps to stimulate better powers of visualization and concentration and gives a feeling of lightness and clarity to the mind.

Good luck in your practice and please feel free to contact me for any questions or scheduling time to practice these techniques together.