P ranayama Prana refers to the ‘vital force’ and ayama means to restraint. Prana is the vital energy without which the body would not survive. Pranayama is a breathing technique by which breath regulates and controls the prana . It helps to improve the control over autonomic respiratory mechanisms through breathing patterns that generate energy and enhance emotional stability.
Some of the breathing practices are mentioned here. Phases of Pranayama : Puraka, Rechaka and Kumbhaka •• Puraka : In puraka , inhalation is very gentle and deep with full awareness. This helps the chest to expand more in its clavicular (upper) region, coastal (middle and lower) region, from front to back and also sideways. This expansion creates more inner space allowing more inflow of air into lungs.
At the same time, diaphragm contracts more and moves down towards abdominal cavity to the maximum. In this process, muscles of the front wall in abdominal cavity and the perineal region are under pressure to move outwards and downwards respectively. •• Kumbhaka means retention of breath inside or outside. Kumbhaka performed along with bandhas ( Mulabandha, Uddiyanabandha and Jalandharbandha ) helps in the process of metabolism and assists in more efficient exchange of oxygen and carbon dioxide.
Through regulated breathing, Kumbhaka ensures sufficient supply of oxygen and thus helps the brain to work efficiently. •• Rechaka : Rechaka assists in more efficient releasing of carbon dioxide. The duration of rechaka is supposed to be double of puraka . The process of rechaka starts at the end of kumbhaka , when bandhas are released.
In the process of rechaka , diaphragm is pushed upwards towards the cavity of chest making the chest to contract. Slow and prolonged exhalation prescribed for rechaka helps in completely pushing the carbon dioxide out of lungs. Yogic Deep Breathing There are three types of breathing: •• Abdominal •• Thoracic •• Clavicular Combination of all three types of breathing becomes yogic deep breathing. Technique .
Sit in a comfortable posture. Activity . Students can check their breath holding time and maintain a record book (mentioning the time of hold)