Words : Nandita Rana
The two words in Sanskrit: praan i.e. life and ayama i.e. time/length is what constitutes pranayama. Practicing pranayama regularly leads to a longer life. And a much healthier one, obviously.
Relax. Take a deep breath” is a celebrated de-stress mantra instructed by everyone from psychiatrists to yoga and management gurus. As simple as inhaling fresh air and exhaling deoxygenated breath from the body, this mechanism is the ultimate life giver. And, if you consider that feeding chunks of time and money to your therapist hasn’t reaped results yet, here’s a solution – remember to breathe.
Relax. Take a deep breath” is a celebrated de-stress mantra instructed by everyone from psychiatrists to yoga and management gurus. As simple as inhaling fresh air and exhaling deoxygenated breath from the body, this mechanism is the ultimate life giver. And, if you consider that feeding chunks of time and money to your therapist hasn’t reaped results yet, here’s a solution – remember to breathe.
The toll of the 21st lifestyle is such that most of our activities are sedentary, and so many times we forget to breathe. Just imagine how long you can survive without food and water, maybe a week or a few days. Try to manage without breathing, well you hardly last five minutes. For a function as vital as that, we greatly overlook the importance of respiration. An answer to this self deprecating human behavior lies in an ancient science practiced for thousands of years, Yoga, which is practiced world wide by millions of devotees
In the ancient Sanskrit language, yog means union, to control, therefore yoga is the science of controlling body and mental functions. A traditional discipline, Yoga is a way of life, a science that moulds communion of mind, body and soul. Breathing is a life force and yoga helps in connecting this life force with mind and body. Both physical yoga such as hatha yoga and meditative ones such as bhakti yoga focus on breathing techniques. Since the movement of oxygen in the body is directly proportional to internal cleansing, the more oxygen exchanged inside, the healthier is the body so that toxins are breathed out. And the science of yoga teaches the same, only more effectively.
What you didn’t know about oxygen
Lack of oxygen has been considered a major cause of cancer for a very long time. In 1947, experiments in Germany showed that when oxygen was withdrawn, normal body cells could turn into cancer cells. Lack of oxygen is also associated with heart disease and stroke. Experiments conducted in Baylor University, USA, shows reversal in arterial disease in monkeys were possible by infusing oxygen into the diseased arteries.
Lack of oxygen has been considered a major cause of cancer for a very long time. In 1947, experiments in Germany showed that when oxygen was withdrawn, normal body cells could turn into cancer cells. Lack of oxygen is also associated with heart disease and stroke. Experiments conducted in Baylor University, USA, shows reversal in arterial disease in monkeys were possible by infusing oxygen into the diseased arteries.
Yogis on the other hand had already realized the vital importance of adequate oxygen supply thousands of years ago. They developed and perfected various breathing techniques that helped them to achieve a longer lifespan, slow the ageing process, and reach super conscious states of existence.
Kamala Singh is a devout practitioner, and with more than two decades of experience, is a well acclaimed yoga instructor in Nepal. She is the proprietor of Charak Yoga Centre (est 2000) in Thamel where she tutors both local and foreign residents through various training programs and workshops.
Kamala Singh is a devout practitioner, and with more than two decades of experience, is a well acclaimed yoga instructor in Nepal. She is the proprietor of Charak Yoga Centre (est 2000) in Thamel where she tutors both local and foreign residents through various training programs and workshops.
“I have always been interested in practicing yoga even before my marriage,” says Singh. “I started with simple exercises, postures and asanas for my health which I gave more serious attention to after the mid-eighties. Since then it has been a continuous journey with yoga for me.”
How does yoga promote healthy respiration?
By teaching proper breathing techniques i.e. pranayama
By teaching proper breathing techniques i.e. pranayama
Can you elaborate on this?
The two words in Sanskrit: praan i.e. life and ayama i.e. time/length is what constitutes pranayama. Practicing pranayama regularly leads to a longer life.
The two words in Sanskrit: praan i.e. life and ayama i.e. time/length is what constitutes pranayama. Practicing pranayama regularly leads to a longer life.
How does it help respiration related problems?
Respiration related problems such as congestion are cleared by the technique of proper breathing as it cleanses nasal and lung passages. Toxins are burnt away as more oxygen is drawn in and hence the entire body system becomes more active.
Respiration related problems such as congestion are cleared by the technique of proper breathing as it cleanses nasal and lung passages. Toxins are burnt away as more oxygen is drawn in and hence the entire body system becomes more active.
What kind of asanas and pranayama work for healthy respiration?
All asanas require pranayama i.e. proper breathing. Yogic pranayama involves breathing in long and slowly and subsequently breathing out in a similar manner. The other important exercise is anulom and beelom which require breathing in and out with one nostril closed alternately. These are simple exercises on respiration because other techniques mostly require supervision.
All asanas require pranayama i.e. proper breathing. Yogic pranayama involves breathing in long and slowly and subsequently breathing out in a similar manner. The other important exercise is anulom and beelom which require breathing in and out with one nostril closed alternately. These are simple exercises on respiration because other techniques mostly require supervision.
What are the other benefits of asanas and pranayama?
With the practice of asanas and pranayamas, all the organs of the body becomes more efficient with improved functioning. It helps in blood circulation and thus the removal of toxins from the body. Since Yoga connects both the mind and the body, it helps to improve clarity of mind as more oxygen is inhaled and deoxygenated toxins are burnt away. A cleansed body and mind promotes better health.
With the practice of asanas and pranayamas, all the organs of the body becomes more efficient with improved functioning. It helps in blood circulation and thus the removal of toxins from the body. Since Yoga connects both the mind and the body, it helps to improve clarity of mind as more oxygen is inhaled and deoxygenated toxins are burnt away. A cleansed body and mind promotes better health.
As the saying goes, ‘Healthy mind in a healthy body’ – if your mind is disturbed, you cannot breathe properly which results in shallow breathing. With proper practice of pranayama your mind is calmed at first. It is equally necessary to be at peace while practicing pranayama because it benefits a person physically, mentally and even spiritually. Thought processes become positive; it helps increase enthusiasm while the subconscious mind is awakened and closeness to the paratma, the higher self, is achieved. It must be practiced with discipline and devotion.
For how long should pranayama be practiced in a day?
At least 30 minutes. If possible, it should be practiced twice a day or at least once, preferably in the morning.
At least 30 minutes. If possible, it should be practiced twice a day or at least once, preferably in the morning.
What age group is it beneficial for?
There is no age bar for pranayama, anybody can practice it.
There is no age bar for pranayama, anybody can practice it.
What time of day is best suited for such exercises?
Early morning is the best time for it, but people can practice pranayama whenever it suits them. It is best performed in an open place and on an empty stomach.
What are the easiest pranayama techniques for everyday practice?
As mentioned above, yogic pranayama and anulom and beelom are the easiest forms of pranayama to be practiced anytime and by everybody.
Some ailments among your patients that have been cured by pranayama?
I cannot disclose names of my patients but cases of hypertension, asthma, anxiety and depression, obesity, migraine, limb and joint pains have been successfully treated by pranayama.
Early morning is the best time for it, but people can practice pranayama whenever it suits them. It is best performed in an open place and on an empty stomach.
What are the easiest pranayama techniques for everyday practice?
As mentioned above, yogic pranayama and anulom and beelom are the easiest forms of pranayama to be practiced anytime and by everybody.
Some ailments among your patients that have been cured by pranayama?
I cannot disclose names of my patients but cases of hypertension, asthma, anxiety and depression, obesity, migraine, limb and joint pains have been successfully treated by pranayama.
Deep breathing exercise massages the abdominal organs such as the stomach, small intestine, liver and pancreas with the movements of the diaphragm.
Animals which breathe slowly live the longest; two good examples are turtles and elephants.
Animals which breathe slowly live the longest; two good examples are turtles and elephants.
What is wrong with the way we breathe?
Our breathing is either too shallow or too quick, which means we are not taking in sufficient oxygen and not eliminating sufficient carbon dioxide. Our bodies are oxygen-starved, leading to toxic build-up. Vitality is a product of well oxygenated cells, which is not possible as long as we do not change the way we breathe. Shallow breathing further diminishes the capacity of lungs to function, causing reduction in vitality. Breathing exercises helps to increase elasticity of the lungs and rib cage to add to long term health. Normally we only use about one tenth of our total lung capacity which is insufficient for a high vitality level, long life and resistance to diseases.
Some of the problems associated with fast/shallow breathing as mentioned in the editorial in the Journal of the Royal Society of Medicine are: fatigue, sleep disorders, anxiety, stomach upsets, heart bum, gas, muscle cramps, dizziness, visual problems, and chest pain as well as heart palpitations.
Breathing from nose
A rule of the thumb – stop mouth breathing. Mouth breathing adversely affects development of the thyroid gland causing retarded mental development in children. Yogis believe that breathing from the nose helps in absorption of prana from air. Breathing from mouth is cheating oneself of the prana and a major factor in lowered resistance to disease and impaired functioning of vital glands and nervous system.
A rule of the thumb – stop mouth breathing. Mouth breathing adversely affects development of the thyroid gland causing retarded mental development in children. Yogis believe that breathing from the nose helps in absorption of prana from air. Breathing from mouth is cheating oneself of the prana and a major factor in lowered resistance to disease and impaired functioning of vital glands and nervous system.
Why breathe right
Nervous coordination and rejuvenation of glands, especially the pituitary and pineal glands is possible with deep breathing. The brain, which requires three times more oxygen than rest of the body, receives reflex relaxation that normalizes brain function, reducing excessive anxiety levels. Slow, deep, rhythmic breathing causes a reflex stimulation of the parasympathetic nervous system, which results in a reduction in the heart rate and relaxation of the muscle. The skin becomes smoother with reduced facial wrinkles.
Nervous coordination and rejuvenation of glands, especially the pituitary and pineal glands is possible with deep breathing. The brain, which requires three times more oxygen than rest of the body, receives reflex relaxation that normalizes brain function, reducing excessive anxiety levels. Slow, deep, rhythmic breathing causes a reflex stimulation of the parasympathetic nervous system, which results in a reduction in the heart rate and relaxation of the muscle. The skin becomes smoother with reduced facial wrinkles.
Deep breathing exercise massages the abdominal organs such as the stomach, small intestine, liver and pancreas with the movements of the diaphragm. The upper movement of the diaphragm also massages the heart. This stimulates the blood circulation in these organs. Deep and slow breathing also assists in weight control. If overweight, the extra oxygen burns excess fat more efficiently. If underweight, the extra oxygen feeds the starving tissues and glands.
What we can conclude now is that breathing is directly proportional to a healthy life, so people, just go ahead and breathe – slow and deep!!