Pranayama is controlled breathing patterns. At birth, breath is the first thing that enters into our bodies, and it is also the last thing that leaves our bodies at death. It has been proven and known that respiratory rate and quality are mirrors to our physical and mental states. The breath carries within it, besides chemical molecules and life energy itself—Prana. Life energy provides vitality to all systems in the body, mind, and consciousness. In Kundalini yoga we use many breathing techniques to create a quiet and meditative mind, concentration, and clarity. As the pace of our breath is slow and controlled, so it is that the mind is quieter and more balanced. The mind follows the breath and the body follows the mind.
Kundalini Yoga Breathing Techniques:
Sit in easy pose, with your back fully straight and chin slightly tucked in toward the chest (gentle neck lock), with your eyes closed and focused between your eyebrows (the third eye), your hands on your knees in Gyan Mudra (the thumb and index finger touching). Bring your awareness to the breath, to the inhalation, the exhalation, and the gaps in between them, let the breath flow naturally and allow your awareness to follow.
Sit in easy pose, with your back fully straight and chin slightly tucked in toward the chest (gentle neck lock), with your eyes closed and focused between your eyebrows (the third eye), your hands on your knees in Gyan Mudra (the thumb and index finger touching). With awareness, slowly inhale through the nose, relax the belly and allow the breath to fill the abdominal cavity. When the abdominal cavity is full, continue to inhale slowly and fill the chest cavity. When the chest cavity is full, continue upward, filling the thoracic cavity, then filling into the bottom of the throat, above the collarbone. When you are completely full, exhale slowly, beginning to pull in the belly, releasing the breath first from the throat, then chest, then stomach. When you’ve completely emptied the air from your body, and as the abdominal cavity approaches the spine, inhale again and repeat the cycle. Allow the breathing to be slow and transitions from inhalation to exhalation to be smooth and controlled.
This breathing is also called complete yogic breaths. There are countless benefits of practicing deep breathing: Relaxation, balancing the brain and nervous system, increasing lung capacity, supporting the immune system, cleaning the magnetic field, controlling the levels of acidity in the body, cleansing toxins from the lungs, stimulating the production of endorphins which eliminates depressive tendencies, energizes and inspires, brings clarity, calmness, and positivity.
You can practice deep breathing for 3-11 minutes each day.
Sit in easy pose, with your back fully straight and chin slightly tucked in toward the chest (gentle neck lock), with your eyes closed and focused between your eyebrows (the third eye), your hands on your knees in Gyan Mudra (the thumb and index finger touching). Inhale and exhale rapidly through your nose. On the inhale push the belly out and on the exhale pull the belly in. The part of the stomach that we are pumping is called the Navel Point, and is about 5 centimeters below the navel. Moving the belly button in and out will move the diaphragm and facilitate the breathing to be rhythmic and sharp. Inhalation and exhalation should be equal in intensity and (mishchen). For beginners, focus mainly on the exhalation and pulling the navel point in, starting at a slower pace.
Breath of fire benefits:
Blood purification, balancing the glandular system, stimulates the solar plexus to release a natural energy flow throughout the body, creates alpha waves in the brain, strengthens the nervous system, builds lung capacity and helps cleanse the airways, produces heat and raises the level of energy in the body, massages internal organs from movement of the diaphragm, thereby stimulating the digestive system.
You can practice for 3-11 minutes each day.
Warnings for practicing Breath of Fire: Do not practice Breath of Fire if you have high blood pressure, heart disease or stroke, epilepsy or ulcers, or for women on their menstrual cycles.
Sit in easy pose, with your back fully straight and chin slightly tucked in toward the chest (gentle neck lock), with your eyes closed and focused between your eyebrows (the third eye), the left hand resting on the knee in Gyan Mudra (the thumb and index finger touching), the right hand regulates the flow of breath. On the inhale, breathe through the left nostril as you block the right nostril gently with your right thumb, and on the exhale, block the left nostril with your right index finger. The thumb and index finger form the shape of a “U”. There are many variations to this breathing technique. You can breathe in and out each time from a different nostril, you can inhale and exhale from the same nostril the entire time, or you can only inhale from one nostril and only exhale from the other, and then switch the regulating hand and nostrils.
Alternative nostril breathing benefits:
Purifies the main energy channels (Nadis), the Ida and the Pingala, creates a sense of well being and harmony on physical, emotional and mental levels. Can help with headaches, migraines, and stress related symptoms.
Breathing through the left nostril is associated with the Ida, and is linked to feminine energy, the energy of the moon, Apana. It is soothing, cooling, and opening. Recommended practice before bedtime.
Breathing through the right nostril is associated with the Pingala, and is linked to masculine energy, solar energy, and Prana. It warms, stimulates, and strengthens the will and determination. Recommended practice for providing clarity and concentration.