The fourth of Patanjali’s 8 limbs of Yoga after the Yamas, Niyamas and Asana & is derived from two Sanskrit words: “Prana,” meaning life force or vital energy, and “Ayama,” meaning extension or expansion. It involves various breathing techniques aimed at regulating and controlling the breath to enhance physical, mental, and spiritual well-being.
Abdominal Breathing (Diaphragmatic Breathing): This involves breathing deeply into your abdomen, allowing your diaphragm to fully expand, and then exhaling completely. Deep breathing promotes relaxation, reduces stress, and increases oxygen supply to your body.
Nadi Shodhana (Alternate Nostril Breathing): In this technique, you can alternate between breathing through the left and right nostrils by using the fingers to gently block one nostril at a time. Nadi Shodhana balances and harmonizes the flow of energy in the body, calms the mind, and improves focus.
Kapalabhati (Skull Shining Breath): Kapalabhati involves rapid, active exhalations followed by passive inhalations. Through your nose, keeping your body relaxed. This powerful technique cleanses your respiratory system, increases oxygenation, and energizes your body. Practise for 20 rounds, 2 or three times with long recovery breaths in between.
Bhramari (Humming Bee Breath): Everyone’s favourite, Bhramari involves closing your ears with middle finger or thrumb & making a gentle humming sound while exhaling through your nose, which resonates throughout your head.
This Pranayama is known for its calming effect on your mind and nervous system, reducing anxiety and promoting mental clarity. Practise for 3 minutes.
Ujjayi (Victorious Breath): Ujjayi Pranayama involves constricting the back of your throat slightly while breathing in and out through your nose. This creates a soft, whispering sound (Ocean breath or Darth Vader breath!) and will increase your concentration, build internal heat, and improve respiratory function.
