The Different Types of Pranayama and When to Use Them

The Different Types of Pranayama and When to Use Them

Yogamatters recently caught up with Healing Holidays, who plan retreats, spa and wellness holidays all over Europe, where you can learn and practice different mindfulness techniques with experienced teachers. They’ve shared a few facts about Pranayama with us.

Pranayama has long been considered a crucial aspect of yoga. This practice focuses on controlling and regulating your breathing through specific breathing techniques and exercises. There are three stages to Pranayama, the first being inhalation through the nostrils which is known as Puraka. The second is exhalation, known as Rechaka and the third is holding the breath in or holding outside the body which is known as Kumbhaka.

The word ‘prana’ is Sanskrit and means life force; ‘ayama’ means extending or stretching. Thus, the word “Pranayama” translates to the control of life force which is essentially what breath is.

Practising Pranayama on a regular basis has many benefits :

  • Improves lung capacity
  • Strengthens abdominal muscles
  • Lowers blood pressure
  • Reduces cholesterol
  • Beneficial for sinus issues
  • Reduces stress
  • Increases alertness

The Different Exercises of Pranayama and When to Use Them

In order to focus on your breathing, there are a variety of techniques that are known to bring your mind and body to focus.

Three Part Breath: Dirga Pranayama

For those wanting to begin practising Pranayama, this exercise is perfect. By completing a three-part breath, it teaches the body how to effectively fill and empty the lungs whilst focusing your attention on the present moment. This is vital if you are not used to using your full lung capacity and can be a highly beneficial technique for relieving stress or tension in daily life.

Nostril Breathing: Nadi Shodhana

Nadi Shodhana Pranayama is a hatha yoga practice which purifies the energy channels of the body. During the practice of Nadi Shodhana, you will block off one nostril, inhaling and exhaling through the open passageway prior to switching sides. This can be particularly helpful for easing racing thoughts or for alleviating anxiety and stress before falling asleep. Alternate nostril breathing can also be beneficial for improving your ability to focus at the beginning and end of a practice.

Ocean Breath: Ujjayi Pranayama

Ujjayi breath acts as a technique to calm the sympathetic nervous system whilst boosting oxygen consumption. As you reduce the amount of air which passes through your throat, you lengthen your breath cycle, so it is long, full, deep and controlled. This practice is often used in Vinyasa Flow yoga as it is highly powerful and so can support a vigorous flow.

Lion’s Breath: Simhasana Pranayama

Simhasana Pranayama is ideal for relieving tension and stress in the body through stretching your entire face, giving flow through your mind and body. The practice is performed by lowering the jaw to open the mouth wide, stretching the tongue (don’t know why there’s a gap here)out and curling it down as you forcefully exhale. This powerful exhalation is beneficial for releasing negative emotions such as anger and resentment which are often held inside the body.

Skull Shining Breath: Kapalabhati Pranayama

For those who are experienced in Pranayama, Kapalabhati is well known for being an invigorating and warming exercise. As it helps to strengthen the diaphragm and abdominal muscles whilst energising the brain, this practice can be beneficial for preparing the mind for work that requires focus. This is an advanced breathing exercise, where individuals can become lightheaded if it is completed incorrectly and so should only be done under the supervision of an experienced teacher.

By including Pranayama as part of your practice, you will begin to see the many benefits on a physical and psychological level. We have discussed just a few of the many different techniques for practicing Pranayama and so it is important to recognise that when practising any Pranayama technique, it should be in a safe environment with a qualified teacher.

 

Visit the Healing Holidays site to discover and book your next yoga retreat.

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