Pranayama – Dynamics of the practice

Pranayama (Prana = breath + Ayama = stretching/ restraint) is the science of making breathing, which is a reflex into a controlled and conditioned process. In this blog, we shall explore the nuances of the practice;

Physiology – parts of the body associated with breathing;

1.    Nostril – Here we mean the tip of the nostril. This is the point of entry and exit of the breath.

2.    Back of the nostril – this is the roof of the nasal cavity which is closest to the amygdale, pineal, pituitary and hypothalamus glands, most associated with stress.

3.    Throat – This is that portion of the throat which is associated with the thyroid, parathyroid, pharynx and larynx (voice box).

4.    Clavicle – The clavicle is popularly called the collar bone and attaches the sternum to the shoulder ball joint. Other than facilitating the movement of the arm; the clavicle, when raised pulls the shoulder blade outwards, reducing pressure on the trachea and upper lobes of the lungs; thereby improving ease of breathing, the functioning of this part of the lungs and its volumetric efficiency.

5.    Thoracic – The thoracic cavity encloses the heart, lungs, trachea and diaphragm, all enclosed in the rib cage. This is the most critical element of the breathing process for 3 reasons;

Ø  The lungs act as a medium for transfer of oxygen from the atmosphere to the blood stream.

Ø  The heart pumps de-oxygenated blood to the lungs, brings back blood pregnant with oxygen and then pumps it to the rest of the body.

Ø  The diaphragm acts like bellows, pulling in oxygenated air and throwing out exhausted air.

6.    Abdominal – The abdominal cavity hold multiple organs associated with digestion, reproduction and waste disposal. All of these are enclosed in the peritoneum which is itself enclosed within the abdominal wall. The peritoneum and abdominal wall are significant for the following reasons;

Ø  During complete inhalation, the abdomen moves downwards until the maximum deflection of the diaphragm. This increases the volumetric efficiency of the lungs.

Ø  At the bottom of the abdomen, the peritoneum is anchored at 2 places;

A – Behind the pubis, where the abdominal muscles (abs), abdominal oblique muscle and inguinal ligament intersect, called the uterovesical excavation. This is also the center of the svadishtana chakra.

B – At the bottom of the abdomen, between the anus and genitals, called rectovaginal excavation. This is also called the mooladhara chakra.

Breathing focus

The movement of the breath is kinaesthetic and can be traced. Focus at various points yield various benefits, primarily related to reduction in stress levels. The focus may be at the Nostril, nasal cavity, tongue, throat, chest, stomach, pubis or anus.

Types of breathing;

1.    Normal – This is the breathing which is adopted as a reflex. Un-noticed and erratic, shallow and rapid in danger and deep when in rest.

2.    Shallow breathing – this is a conditioned type of breathing. The breath is taken only till it reaches the lungs and movement of both, the ribcage and abdomen is minimum.

3.    Rapid breathing – this is a type of conditioned breathing where the diaphragm is oscillated rapidly for quick ingestion and exhalation of breath. The process does not allow adequate time for complete oxygen transfer, but the quick chest and diaphragm movement increases blood supply to the entire area, increasing absorption capability.

Also, the rapid movement increases aspiration capacity of the lungs because more dead lung spaces are brought into action thereby increasing forced volume of the lungs.

Deep breathing.

4.    Breath holding – while breath is often held in stress situations, in pranayama, there is deliberate attempt to hold breath during the cycle. This allows a person to condition oneself to recover from a stressor quickly and to increase transference of oxygen into the blood stream while exhausting carbon dioxide and water vapour out of the body.

Pranayama practice: Pranayama should be practiced in the following manner;

\ It should be performed in a clean room where there is minimum dust. If one can do it in the open, then this would be considered the best location.

\ It should be done after asanas. It is preferable to give some time after asana for the body to rest before performing pranayama.

\ It is recommended that one cleans the nose of physical blockages.

\ Pranayama should be performed in an empty stomach, preferably at least 4 hours after a meal to ensure that the food has moved through the intestines. A full stomach will act as an impediment to breathing and could result in cramps.

\ It is recommended that pranayama be performed in the morning. The night cools the air, resulting in higher density of air close to the surface of the earth. Also, there is increased oxygen content in the air as a result of lowered night pollution and higher density of air. This will increase the oxygen content absorbed by the body during pranayama.