Life has evolved to move at such a rapid pace that stress, fatigue, and the overwhelming demands of day-to-day living have become common. As we deal with the everyday demands of our lives, most people do not realize the first signs of increased levels of stress to be shallow, rapid, or erratic breath. Once you establish a pattern of unregulated, erratic breathing during times of high stress, it will take a toll on your body and your ability to think clearly.
As we learn more about the connection between breath and better concentration, emotional stability, and overall wellness, it becomes increasingly important that we incorporate breathwork into our daily routines as a natural and effective means of creating well-being.
If we do not pay attention to the way we breathe throughout our day-to-day activities, we are likely contributing to anxiety, sleep disturbances, low energy, and decreased ability to focus, all of which hinder our ability to achieve personal and professional success.
What is pranayama?
In Sanskrit, the term pranayama refers to a series of breathing exercises used in yoga. When performed regularly, these breathing techniques have been shown to increase energy while decreasing stress, improving mental clarity and enhancing the overall well- being of the body.
While in some parts of the world these yoga breathing techniques are now referred to as “breath work,” in the Western world, people are learning that yoga offers many ways to breathe. Prana is the word used in Sanskrit for the subtle, universal life force that resides within all of us; ayama is a term used to describe the action of controlling, regulating, or lengthening.
Therefore, pranayama means to control or regulate your breath and, at the same time, increase your Prana (life force). The techniques of pranayama include the practice of breathing through both nostrils, and typically involve three stages of breathing - inhalation, retention, and exhalation.
When practiced in a proper manner, pranayama, or breathing exercises, harmonize the physical, mental, and spiritual aspects of being, and strengthen on all levels: body, mind, and spirit. Some of the most commonly recognized pranayama are Ujjayi (ocean breath), Bhastrika (bellow's breath), and Bhramari bee breath. Nadi shodhana (alternate nostril breathing) is also one of the most popular pranayama techniques.
What are the health benefits of pranayama?
Cognitive Functioning - The use of pranayama can enhance your cognitive functioning by both fast and slow types of pranayama. Research indicates that the faster forms of pranayama, in particular have been shown to improve your sensory-motor skills and your auditory perception.
Lung Capacity - Practicing pranayama can support improvement of your lung capacity and will help you to build up your own potential as it relates to holding your breath (longer) and building strength in our lungs and surrounding muscles. Therefore it has been shown to assist with many different types of lung problems including pneumonia recovery as well as improve the overall strength of your lungs after experiencing an Asthma attack.
Quitting Smoking - If you have decided to stop smoking, the techniques taught in pranayama will be of value to you; you will employ these techniques to assist you with cutting your cravings.
Mindfulness - Like other forms of yoga that are widely practiced and known, pranayama encourages mindfulness through the use of awareness through breathing and meditative techniques. Being able to be present is extremely important.
Stress and Emotional Control - By improving mindfulness through the practice of pranayama has demonstrated to have an impact on reducing the levels of stress and aggressiveness and behavior of individuals when taking tests that create high stress and pressure situations. Additionally, the focus on breath work and relaxing through the practice of pranayama alters the release of stress molecules in the body.
Types of pranayama
There are various forms of pranayama, many of which are similar but differ in their techniques. These include:
- Bhastrika Pranayama, or "bellows breath," is characterised by rapid inhalation and exhalation through the nose, while simultaneously pulling the abdomen in and out as if you were using the bellows to create air flow.
- Kapabhati Pranayama, or "skull shining," consists of exhalations that are forced and rapid.
- Nadi Shodhan Pranayama, or "alternate nostril breathing," is accomplished by inhaling through one nostril, then exhaling through the other nostril.
- Bhramari Pranayama, or "bee breath," is performed with a long exhale while creating a buzzing sound in your throat.
How Tijus Yoga Helps Learn About Wellness?
At Tijus, we believe it is important for all people to have access to practical wellness learning that is science based. The way we teaches learners to understand pranayama is based on both traditional and modern methods through expert-led classes, step-by-step modules and practice in real time.
Many of our students tell us they were able to manage job stress, get better sleep, and feel more balanced in their daily lives with just a few classes. By creating an environment where our learners can develop holistically, Tijus Academy delivers the true potential of conscious breathing.
If you want to learn about pranayama, we provide you with a great opportunity to learn within a framework that is structured and supportive.
To start your journey into wellness, sign up for Tijus Yoga today.
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