Pranayama - The Art of Breathing
Since we've been created we have received the breath of life through our nostrils. We have been inflated with the magic of being and we have been given the lungs and the trachea to be filled with eternal energy of existence. The respiratory system itself is a very specific and incredible that unlike other systems in the body can transfer from involuntary to voluntary function, which means that breathing occurs both subconsciously and consciously.
Therefore, breath is the gateway from our dormant existence into our improved awareness to the microcosm within and improved understanding of the macrocosm.
Pranayama (Sanskrit) is a very profound technique for consciously awakening the breath of balance. The expression "Panayama" itself can be translated into the breath of life, the spirit the, vital force ( Prana - life energy, Ayama - to extend to draw out). The practice originated in India in the fifth to sixth century. The effects of this practice on our well being are reaching far and wide. Despite the blissful effects on our respiratory system it also improves the function of the endocrine system, the nervous system and it balances the work of our internal organs. It has also shown very significant effects in linking the parasympathetic and sympathetic systems in the body. With regular practice and conscious use of Pranayama the dormant 90 percent of the brain can be activated, an its overall function refreshed. This is achieved by the transfer of the little nano-particles through the BBB (blood - brain barrier) with the four different techniques of directed breathing. When these particles breach this barrier, they reach the RAS (Reticular Activity System), an area in the brain that allows a link between the subconscious and conscious mind to be established.
However, it is important to practice this complete Yoga breathing in an environment free from urban toxic pollutants, if possible outside in nature where there is an abundance of clean air.
There are four sub-practices of Pranayama: Nadi Shodana, Kapalbhati, Kumbhaka and Ujayii.
Nadi Shodana ( Sanskrit - /Nadi - channel, Shodana - purification/ ) is an excellent breathing practice for balancing and equal stimulation of the left and the right brain hemisphere, for harmonizing the male and the female aspects within. It is performed by alternatively breathing through each of the nostrils respectively. When doing this exercise, you need to sit straight, gently close your eyes and begin with a few complete deep breaths. Just like filling a bottle with water, you fill the stomach first and then slowly draw the breath upwards through the chest and the throat up to the head. While exhaling, you empty "the bottle" slowly the other way around. When your breathing like this becomes effortless and natural, you can begin with Nadi Shodana. First you place your right index and middle finger on the point between your eyebrows (Ajna Chakra) and in the first cycle you close the left nostril with he ring finger and you draw around seven complete breaths with the right nostril. Then you repeat the exercise with the left nostril while closing your right one with the thumb.
Kapalbhati ( Sanskrit / Kapal - forehead, bhati - shining/) is a powerful exercise that energizes the brain and replenishes the overall circulation of the body. It is proven to be great for removing toxins from the organism. The usual number of breaths in normal breathing involves 12 to 18 respiration cycles per minute, whilst in Kapalbhati this is increased to 120 . This significantly increases the volume of the brain as it improves the blood flow and it significantly stimulates the pineal and the pituitary glands. It is bestly done in an upward position. First you place your right palm on your navel and try to withdraw the stomach on the inside towards the spine. Then take one long and deep breath after what you quickly inhale and exhale around 20 times from the stomach.
Ujjayi ( Sanskrit / Ujjayi - the victorious, oceanic breath) breathing is beneficial for detoxifying the body and mind, for lowering blood pressure and alleviating irritation and frustration. First you take a comfortable straight sitting position and seal your lips. In order to prepare, again you take a few complete deep breaths, and then you inhale a bit deeper than usual. After that you exhale slowly through your nose while constricting the muscles in the back of your throat. This produces a "Haaaah" sound, something like slight snoring as you are performing it with a closed mouth.
Kumbhaka ( Sanskrit / Koom - bah - kah - pot, pitcher)
is refering to breath retention between the phases of an inhale and an exhale. The "pot" in this case is our torso that has two openings: the throat and the pelvis. The breath is held after an inhale (antara) and an exhale (bahya). With conscious breath retention the body is trained to remain calm in stressful situations as we are learning to tolerate the starvation of oxygen and carbon dioxide build up. This in turns, helps the body to cope with hypomethabolism and it slows down the metabolic rate. It is done for example while doing Ujjayi. You hold the breath for about 20 seconds after each inhalation, and after exhaling you do 2 to 3 complete breathings and then do Kumbhaka again.
With these techniques you are both strengthening and softening every cell of your being. When your consciousness is relaxed in this expanded state, with an inhale you can visualize to expand your energy to the room, to the house, to the city, country where you live, you can even transcend and send your energy to all of the Earth and even the universe. With an exhale you slowly gather your energy from the universe back in the reverse direction, as you slowly deflate from this wondrous expansion. As you can see, on the wings of your breath you can fly without physically moving a muscle, for "the stillness is the master of all movement" - Lao Zu.
https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/nadi-shodhana-pranayama/
https://www.omicsonline.org/open-access/pranayama-breathing-is-better-for-brain-function-2157-7595-1000e126.pdf
https://www.huffingtonpost.in/dr-anil-k-rajvanshi/science-of-pranayam_b_7340474.html
http://www.stylecraze.com/articles/kapalbhati-pranayama-steps-and-benefits/#gref
https://www.yogajournal.com/poses/breath-retention
https://chopra.com/articles/learn-the-ujjayi-breath-an-ancient-yogic-breathing-technique
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