Explore: Pranayama Rediscovered
by Emma Dasco
All life happens between an inhale and an exhale. It’s fascinating to see modern science catching up with ancient wisdom. As a full time yoga instructor, I continue to be thrilled at the collective effect of three deep breaths I open and close a class with. We are all innately equipped with everything we need to heal and reset our nervous systems. That’s exactly what James Nestor explores in his book Breath: The New Science of a Lost Art. Nestor delves into the profound impact of proper breathing techniques, echoing the teachings of Vedic texts and the ancient yogis. Whether through ancient yogic teachings or modern scientific research, the message is clear: deep, intentional breathing is key to happiness, health, and resilience. In this blog post, let’s explore the modern science of breathing, benefits of intentional breathing, and breathwork practices you can integrate into your daily routine. So, take a deep breath and let’s dive in!
What is Pranayama?
The practice of pranayama has been passed down for thousands of years as a spiritual discipline, and it is believed to be one of the most powerful tools for cultivating physical, mental, and spiritual well-being. The term "pranayama" is derived from the Sanskrit words "prana," meaning life force or vital energy, and "ayama," meaning extension or control. Therefore, pranayama is often translated as the control or regulation of the breath. Pranayama practices are designed to enhance the flow of prana within the body, promoting physical, mental, and spiritual well-being. These techniques can range from simple deep breathing exercises to more complex practices that involve specific breath patterns, rhythms, and retention. The primary goal of pranayama is to harmonize the mind and body, improve respiratory efficiency, reduce stress, and support overall health.
In the yogic tradition, breath is the bridge between the body and mind, and by regulating the breath, we can directly influence our physical and mental state. Even without modern scientific evidence, the yogis and sages of ancient India understood its undeniable healing benefits. The Upanishads from 700 B.C.E. note, “one should indeed breathe in when rising up,” and highlight how “prana invigorates and recuperates the body.” These texts provide some of the earliest insights into prana and breath.
The Modern Science of Breathing
Recent studies have revealed various physiological mechanisms behind the benefits of controlled breathing practices, many of which have been used for centuries in traditions like yoga and meditation. Research has shown that pranayama can help regulate your autonomic nervous system, leading to improved cardiovascular and respiratory health. One way it achieves this is by increasing parasympathetic discharge through left nasal breathing. In yoga, the left nostril is associated with the parasympathetic nervous system, which oversees the body’s rest and repair functions. By breathing through the left nostril, we can activate this system, promoting relaxation and reducing stress and anxiety. Additionally, pranayama increases the production of nitric oxide, a molecule crucial for cardiovascular health. Nitric oxide acts as a vasodilator, relaxing and widening blood vessels to enhance blood flow and oxygen delivery to tissues and organs.
Relearning How to Breathe
Despite the wealth of ancient wisdom and modern science, many of us haven't truly learned how to breathe. Most of us lean towards shallow, chest-focused breathing patterns, triggering a physiological stress response.
As a yoga teacher, I often demonstrate deep breathing by placing my hands on my belly, fingertips touching, and showing how they separate on an inhale. Many of us have been taught to suck in our stomachs, but a soft, full belly is a beautiful sign of health. Simple, deep belly breathing can reverse fight or flight responses, reduce everyday stress, and form a strong foundation for meditation, yoga, and deep sleep. Notice, how are you breathing now? Where do you feel your inhale? And your exhale?
The Modern Benefits of Breathwork (Pranayama)
1. Stress Reduction and Mental Clarity
One of the most well-documented benefits of pranayama is its ability to reduce stress. Controlled breathing activates the parasympathetic nervous system, inducing a state of relaxation and reducing the production of stress hormones like cortisol. Studies have shown that regular practice of pranayama can lead to significant reductions in anxiety and improvements in mental clarity and focus.
2. Nitric Oxide Production
Nose breathing, as opposed to mouth breathing, helps to increase the production of nitric oxide (NO) in the body. Nitric oxide is a molecule that has several health benefits, including vasodilation (widening of blood vessels), which improves blood flow and reduces blood pressure. This helps in delivering more oxygen to tissues and organs.
3. Enhanced Respiratory Function
Pranayama exercises improve lung capacity, increase oxygen uptake, and enhance overall respiratory function. Techniques such as diaphragmatic breathing and alternate nostril breathing (Nadi Shodhana) have been shown to strengthen respiratory muscles and improve the efficiency of the respiratory system. This can be particularly beneficial for individuals with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD).
4. Emotional Regulation
Controlled breathing has been shown to impact brain regions involved in emotion regulation. For example, deep breathing exercises can reduce activity in the amygdala, the brain’s fear center, and enhance connectivity between the amygdala and prefrontal cortex, which is involved in executive functions and rational thinking.
5. Improved Immune Function
Emerging research suggests that pranayama can boost immune function. By reducing stress and improving overall well-being, pranayama supports the body's natural defense mechanisms. Upregulating breathwork techniques like Kapalabhati (skull-shining breath) are particularly noted for their potential to invigorate the immune system.
6. Better Sleep Quality
Pranayama can also improve sleep quality. Techniques that promote relaxation, such as Ujjayi (victorious breath) and Shitali (cooling breath), help calm the mind and prepare the body for restful sleep. Regular practice of pranayama has been linked to improvements in insomnia and overall sleep patterns.
Integrating Pranayama into Your Modern Life
Diaphragmatic Breathing
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still.
- Exhale slowly through your mouth, letting your abdomen fall.
Nadi Shodhana (Alternate Nostril Breathing)
- Sit comfortably with your spine straight.
- Use your right thumb to close your right nostril.
- Inhale deeply through your left nostril.
- Close your left nostril with your right ring finger, and release your right nostril.
- Exhale through your right nostril.
- Inhale through your right nostril, then close it and exhale through your left nostril.
- Continue this pattern for a few minutes.
Ujjayi (Victorious Breath)
- Sit comfortably with your spine straight.
- Inhale deeply through your nose, slightly constricting the back of your throat to create a soft, oceanic sound.
- Exhale through your nose, maintaining the constriction in your throat.
- Focus on the sound of your breath, and repeat for 5-10 minutes.
Incorporating these simple yet powerful techniques into your daily routine can transform your physical and mental health. As both Nestor’s Breath and ancient wisdom reveal, the key to a healthier, calmer, and more vibrant life lies in the simple act of breathing.
Pranayama is more than just a breathing exercise; it's a powerful tool for enhancing physical, mental, and emotional health. As modern science continues to explore and validate the benefits of pranayama, its relevance in our fast-paced, stress-laden lives becomes increasingly apparent. By rediscovering and integrating pranayama into our daily routines, we can tap into the ancient wisdom of breath control and unlock a path to holistic well-being. So, take a deep breath, and embark on the journey of pranayama. Your body and mind will thank you for it.
Image by Andrej Lisakov on Unsplash
