Eight Limbs of Yoga(Yoga Sutras of Patanjali)(Yoga Sutras of Patanjali)

Pranayama(Breathing Techniques)( g q )

(Part 1)

Subhash MittalIntegral Yoga Studio

i t l t di ♦ 919 926 9717 ♦ bh h itt l@ il

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www.integralyogastudio.com ♦ 919‐926‐9717 ♦ subhashmittal@gmail.com

Invocation to Sage PatanjaliInvocation to Sage Patanjali

योगेन िचत्तःय पदेन वाचां | मलं शरीरःय च वैद्यकेन || ो ो ं ं ं ि ं ि ो ियोऽपाकरोत्त ंूवरं मुनीनां | पतञ्जिलं ूाञ्जिलरानतोऽिःम ||

yogena chittasya padena vAchAM | malaM sharIrasya cha vaidyakena ||y ||

yo.apAkarottaM pravaraM munInAM | pata~njaliM prA~njalirAnato.asmi ||

"I respectfully bow down with folded hands and offer my salutations to Sage Patanjali, the highest among the Munis (sages), who has presented the remedies for removing the impurities of the body through his treatise on Ayurveda ofimpurities of the body through his treatise on Ayurveda, of language through his treatise on grammar (Patanjala Mahabhashya) and the impurities of the Chitta (mind field) through his treatise on Yoga (Yoga Sutras of Patanjali)."

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through his treatise on Yoga (Yoga Sutras of Patanjali).

OutlineOutline

• Why talk about breath?• Physiology of breathing• Components of breathing

I h l ti h l ti b th t ti– Inhalation, exhalation, breath retention• Practice pranayama• Mechanics of breathingg• Breathing habits• Nasal Function and Energy• Five sheaths• Practice pranayama• Five main pranas and five minor pranas• Five main pranas and five minor pranas

Why Talk about Breath?Why Talk about Breath?

• Emotions control breathing ‐ breathing can control g gemotions

• Only physiological process both voluntary and involuntaryinvoluntary

• Physical body and mind need "energy" for functioning• Energy and matter are interconvertible• Prana is the link between mind and body• Voluntary changes in breathing can bring about change in energy patternsin energy patterns

• Cosmic inhalation and exhalation ‐ creation and dissolution

l b h ll d b f h• Involuntary breath controlled by primitive parts of the brain

What is Pranayama?What is Pranayama?

• Fourth of the eight limbs of yogag y g• Compound word – “prana” + “ayama”• Prana = pra (prefix) + an (to breathe, to live)• “prana” is life‐force, the cosmic vital energy• “ayama” means to stretch, expand, control• Pranayama is to expand and control prana• Breath is a gross manifestation of prana, usually equated with pranaequated with prana

• Breathing techniques help control prana in different waysy

Physiology of BreathingPhysiology of Breathing• Nose, windpipe, lungs, 

i l t t dcirculatory system and associated muscles transport O2Bl d d it hi h t l• Blood density higher at lower part of the lungs

• Shallow breathing inefficient in i O2 i bl d t llcarrying O2 in blood to cells

• Hemoglobin carries O2 to cells and CO2 back from the cell to the heartthe heart

• Gas exchange (O2 ‐ CO2) ‐respiration‐ happens at the cell levelcell level

Components of BreathingComponents of Breathing

• InhalationInhalation

• Exhalation

h i• Breath Retention– External retention

– Internal retention

Pranayama PracticePranayama Practice

• Ujjayi breathingUjjayi breathing

• Sectional deep breathingCl i l ( t f l )– Clavicle (upper part of lungs) 

– Thoracic (middle part of lungs)

( )– Diaphragmatic (lower part of lungs)

– Full 3‐part (yogic) breathing

• Kapalabhati

• Rapid breathingp g

Mechanics of BreathinMechanics of Breathin

• Diaphragm separates the thoracic f th bd i larea from the abdominal area

• When diaphragm moves down, chest and ribcage expand, bringing in air into the lungs

• When diaphragm returns to the resting position, air expelled from lungs

• Three phases of breathing:Three phases of breathing: diaphragmatic, thoracic, clavicular

• Diaphragmatic breathing most efficient infants use it naturallyefficient ‐ infants use it naturally

• Yogic, complete breath exercises all three areas of lungs

• Compression of abdominal pmuscles can empty the lungs further

Breathing HabitsBreathing Habits

• Shallow breathing is most common g• A sob of grief, anger, anxiety etc. can dramatically effect breathing

• Anxiety associated with shallow chest breathing• Anxiety associated with shallow chest breathing• Unfortunately, tummy tucked in is fashionable• Autonomic nervous system ‐ sympathetic and y y pparasympathetic

• Under "fight or flight" ‐ sympathetic takes over ‐ chest breathingbreathing

• Holding breath beyond capacity prevented by ANS regulation

Nasal Function and EnergyNasal Function and Energy

• Filters, moisturizes, directs air flow, warms the air• Provides a sense of smell, brings in O2, creates mucus• Drains sinuses, impacts the nervous systemM ll d b i i f i• Mucus collects dust, bacteria, viruses, fungi etc.

• Mucus finally cleaned out through digestive system• Diet plays a big role in the quality of mucusDiet plays a big role in the quality of mucus• Tonsillitis and sinusitis common nose‐related problems • "Nasal Wash" or "Jala Neti" with a neti pot highly h l f lhelpful

• For serious mucus problems, "gaja karani" or "shankhaprakshalana" (colon cleansing) may be usedp ( g) y

Five Sheaths (Koshas)Five Sheaths (Koshas)

• Annamaya Kosha: physical sheath sustainedAnnamaya Kosha: physical sheath sustained by food (anna)

• Pranamaya kosha: Vital sheath sustained byPranamaya kosha: Vital sheath sustained by breath (prana)

• Manomaya kosha: Mental sheath ‐ cognition,Manomaya kosha: Mental sheath  cognition, willing, desires etc

• Vijnanamaya kosha: intellectual and intuitiveVijnanamaya kosha: intellectual and intuitive sheath

• Anandamaya kosha: Bliss sheathAnandamaya kosha: Bliss sheath

Pranayama PracticePranayama Practice

• Kapalabhati (breath of fire)• Bhramari (bumble bee breath)

– Index finger in the ear– Shanmukhi mudra (closting the 

six gates)six gates)• Nadi shuddhi (alternate nostril 

breathing)– Ujjayi breaths using Vishnu jj y g

mudra– 1:2 ratio between 

inhale/exhale durations– Deep soft (soundless)Deep, soft (soundless) 

breathing– Switching nostril at the end of 

inhalation

Five PranasFive Pranas

• Prana: head to navel; all intakes ‐ food, water, air, sensory impressions

• Apana: navel to root chakra;  Elimination (stool, urine, all fluids CO2) reproduction; also negative feelingsall fluids, CO2), reproduction; also negative feelings and emotions; basis for all immune functions

• Udana: navel to head; growth of body, speech, enthusiasm and willenthusiasm and will

• Samana: periphery to navel; digestion, absorbing O2, homogenize mental impressions

• Vyana: navel to periphery; all circulations ‐ nutrients; helps all other pranas

• More details here:More details here: http://www.integralyogastudio.com/fivePranasTable.pdf

Five upa pranas (minor pranas)Five upa_pranas (minor pranas)

• Naga: burping, throwing, stretching,Naga: burping, throwing, stretching, salivation, hiccups

• Kurma: movement of the eyelids and size ofKurma: movement of the eyelids and size of iris to control intensity of light

• Krikara: sneezing, coughing, reactions to pain,Krikara: sneezing, coughing, reactions to pain, hunger, thirst

• Devdatta: yawning, sleepDevdatta: yawning, sleep• Dhananjaya: produce phlegm, provides nourishment, inflates the body after deathnourishment, inflates the body after death