{"id":21183,"date":"2024-10-13T17:26:35","date_gmt":"2024-10-13T15:26:35","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=21183"},"modified":"2024-10-13T17:26:51","modified_gmt":"2024-10-13T15:26:51","slug":"breath-pranayama","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/breath-pranayama\/","title":{"rendered":"Breath & Pranayama"},"content":{"rendered":"

\u201cWhere there is breath, there is potential.\u201d<\/em>
\n\u2014Buddhist proverb<\/em><\/p>\n

We are born with a breath, and according to Eastern philosophy and Eastern religions, our breaths are numbered. The difference lies in how we handle them and how we extend them.
\nIn India, there are yogis who choose to be buried in the earth after inhaling and remain buried for a significant period until this breath is \u201cexhausted.\u201d This is a form of meditation technique.<\/p>\n

Breathing as a path to self-awareness in yoga is known from the branch of\u00a0Swara Yoga<\/strong>, which focuses entirely on breath. A Swara Yogi acts according to how air flows through their nostrils, and their decisions are based on the flow of air at that given moment. To the uninformed, this may seem irrational, but the yogi knows how the Earth\u2019s energies move and lives in accordance with them. It is a highly mystical branch of yoga, and a Swara yogi trains for years under the guidance of an experienced guru.
\nOur breath typically alternates every 90 minutes during the 24-hour cycle, shifting from the right to the left nostril and vice versa, with moments where both nostrils flow equally. When the right nostril is active, the left hemisphere of the brain is engaged, and we are in action mode. Conversely, when the left nostril is open, the right hemisphere is active, and we experience relaxation. Right before sleep, the left nostril is usually open. Between these alternations, there are also moments when the breath is equal in both nostrils, which varies from person to person.In yoga, we call this a relaxed mind! Equal breathing brings mental focus, calmness, and a form of alertness, as brain function is heightened but balanced. The brain\u2019s hemispheres\u2014the sympathetic and parasympathetic systems\u2014are harmonized.<\/p>\n

In yoga, the branch that deals with breath is called\u00a0Pranayama<\/strong>, where \u201cPrana\u201d means energy, and \u201cYama\u201d means expansion. Pranayama is the technique of expanding energy, and the goal of these practices is to train the breath so that we experience more time in equal breathing and enjoy all the associated benefits.
\nEverything is\u00a0Prana<\/strong>, energy, and the breath can increase Prana in our body and bring healing. This technique is called\u00a0Prana Vidya<\/strong>, taught by trained teachers and practiced by experienced instructors.
\nBreathing can be challenging for beginners, as the pace of life \u201calienates\u201d us from deep breathing. Time must be dedicated to practice to \u201crecall\u201d what we were born with: deep abdominal breathing, which infants and young children naturally have.
\nA simple process for someone reading this article who wants to start with the basics of breath is to dedicate a few minutes a day to becoming aware of their breath.
\nComplete breathing includes not just the inhale but also the exhale. The way we inhale and exhale can reveal how we receive and give, how we relate to our surroundings, how open we are, and how we live our day-to-day lives. Improving our breathing can bring significant changes to our lives.
\nBreathing connects the physical body with the other four energy bodies of individual existence, transmitting energetic information from the external environment to our inner field. Breath reflects the confusion of the energy bodies, and with proper guidance, it can restore them, allowing calmness and concentration to return, bringing balanced brain function.
\nYoga and breath are interconnected, though Pranayama as a discipline can be taught independently.\u00a0Hatha Yoga<\/strong>\u00a0is the branch of yoga that includes Pranayama and prepares the body for the more demanding practices required by Raja Yoga, such as meditation. However, the gateway to entering and exiting meditation practice is breath.
\nPranayama techniques, from the \u201csimple\u201d\u00a0Nadi Shodhana<\/strong>\u00a0to the more demanding\u00a0Antar and Bahir Kumbhaka<\/strong>, are varied and plentiful. A dedicated student, through practice and over time, will\u2026
\nMastering a Pranayama technique takes years of practice, but its benefits are numerous and immediate. From the first moment of conscious breathing, peace and relaxation are felt.
\nSome of the many benefits of Pranayama include: stress reduction, elimination of chronic anxiety, mental concentration, and focus. Preventing problems is better than curing them, and this applies to Pranayama. The techniques yield immediate results when practiced regularly, so that when needed, the body\u2019s system naturally recalls them, restoring balance effortlessly.
\nThere are many Pranayama techniques for stress, insomnia, relaxation, blood pressure, heat and cold, and mental concentration. As I mentioned, it is best to learn them with guidance under normal conditions to properly absorb the practice.<\/p>\n

\"\"<\/p>\n

Breathing Technique: Nadi Shodhana \/ Balancing Pranayama<\/strong><\/h3>\n

1. Sit comfortably, either in a simple cross-legged position or with your feet flat on the floor, keeping your spine as upright as possible without tension.
\n2. Close your eyes and focus your awareness on your natural, spontaneous breath. Notice which nostril is slightly more open.
\n3. Bring the fingers of your right hand to the center of your eyebrows, placing your index and middle fingers there. Use your thumb to close your right nostril and, with your lips closed, inhale and exhale through your left nostril.
\n4. Repeat 5 breaths through the left nostril. Then, using your ring finger, close your left nostril and repeat 5 breaths through the right nostril.
\n5. Ensure your breaths are natural\u2014don\u2019t try to inhale more air than usual, and make sure you exhale fully.
\nVariations of Nadi Shodhana include alternate breathing\u2014one complete breath through the left nostril, followed by one complete breath through the right nostril. A more advanced version involves inhaling through the left nostril and exhaling through the right.
\nIt is essential to keep your head and torso stable throughout the practice.
\nPranayama techniques should ideally be taught by a yoga teacher who understands both the benefits and limitations of each technique.<\/p>\n

Frequently Asked Questions:<\/strong><\/h3>\n
    \n
  • Can everyone practice Pranayama techniques?<\/strong>
    \nYes, all adults can. There are no age restrictions, and as long as your yoga teacher knows your history, they will guide you properly.<\/li>\n
  • Are there any risks associated with Pranayama techniques?<\/strong>
    \nNo, particularly with the simpler techniques aimed at balancing the brain. More specialized techniques, when done correctly and with guidance, are also safe. If you have a medical history, it\u2019s important that your teacher knows so they can guide you appropriately.<\/li>\n
  • How long do I need to practice yoga before learning Pranayama?<\/strong>
    \nMost yoga styles introduce Pranayama from the beginning. Depending on the yoga style you follow, you can learn several breathing techniques within a year, including those for brain balancing, stress relief, and body temperature regulation (heat and cold)<\/li>\n<\/ul>\n

    \"\"<\/p>\n

    I\u00f3-Yogananda Calis-Bletzaki<\/em>
    \nSatyananda Yoga Teacher, Psychotherapist (NDI), Life Coach<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    \u201cWhere there is breath, there is potential.\u201d \u2014Buddhist proverb We are born with a breath, and according to Eastern philosophy and Eastern religions, our breaths are numbered. The difference lies in how we handle them and how we extend them. In India, there are yogis who choose to be buried in the earth after inhaling […]<\/p>\n","protected":false},"author":1,"featured_media":21179,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[401],"tags":[],"class_list":["post-21183","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-other"],"acf":[],"yoast_head":"\nBreath & Pranayama - 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