Decoding Pranayama.
Why most practitioners won't have the desired results unless they tweak them and why yoga studios teach shatkarma.
(+ five essential Pranayamas and how to perform them)
A Thread (1/👇
Why most practitioners won't have the desired results unless they tweak them and why yoga studios teach shatkarma.
(+ five essential Pranayamas and how to perform them)
A Thread (1/👇
Prana = 'breath'
Ayama = 'control/stretching/extending'
Breath control, to slow down respiration and preserve “prana”, the vital energy.
Prana is CO2. There's no doubt about that. The master (para)hormone of the body, it plays a role in almost all metabolic pathways.
Ayama = 'control/stretching/extending'
Breath control, to slow down respiration and preserve “prana”, the vital energy.
Prana is CO2. There's no doubt about that. The master (para)hormone of the body, it plays a role in almost all metabolic pathways.
I know traditionalists don't like to hear this but if you read yogic texts and replace the word prana with CO2, they start making a lot more sense from a biological perspective.
They describe the biphasic nature of CO2, the struggle of hypercapnia, the increase in temp, etc.
They describe the biphasic nature of CO2, the struggle of hypercapnia, the increase in temp, etc.
Yogis having extreme vitality, melting ice with their body heat, sleeping 4-5 hours, performing physical feats is in line with what Buteyko observed in the 50s and 60s.
It make sense that almost NO ONE is teaching pranayama correctly because they don't understand this connection
It make sense that almost NO ONE is teaching pranayama correctly because they don't understand this connection
And that connection is the sensation of air hunger. The same way you must stay clam during a difficult asana, you must also stay relaxed during hypercapnia.
Simply taking big breaths and then holding your breath without building enough CO2 in your body does absolutely nothing.
Simply taking big breaths and then holding your breath without building enough CO2 in your body does absolutely nothing.
Yoga studio that keep shouting "take a deep breath" are depriving their students from the benefits of these breathing exercises.
So, keep in mind that this is the foundation.
So, keep in mind that this is the foundation.
Three-Part Breathing
A fundamental exercise for mechanical manipulation of breathing.
How-to:
1.Imagine that each inhalation will be divided into three pockets of air in your body. The first pocket of air is deep down in your pelvic floor and lower abdomen. Fill it up first.
A fundamental exercise for mechanical manipulation of breathing.
How-to:
1.Imagine that each inhalation will be divided into three pockets of air in your body. The first pocket of air is deep down in your pelvic floor and lower abdomen. Fill it up first.
2.Then, move to the second pocket of air, which is located in between your rib cage and intercostal muscles – the middle part of your abdomen. Fill it with air.
3. Finally, move up to your chest and expand it with the rest of the inhalation.
3. Finally, move up to your chest and expand it with the rest of the inhalation.
4. During the slow exhalation, allow the air to escape in the reverse order. From your chest to the middle part of your abdomens to your belly and pelvic floor.
Regulate how much of your inhalation you spend in each part. You want steady and uninterrupted flow of air.
Regulate how much of your inhalation you spend in each part. You want steady and uninterrupted flow of air.
Ujjayi pranayama or Ocean’s Breath
This will “warm” your body from the inside out, remove excess negative emotion, grounding you to the present.
How-to:
1. Locate the glottis at the bottom of your throat and slightly block it so you constrict the flow of air.
This will “warm” your body from the inside out, remove excess negative emotion, grounding you to the present.
How-to:
1. Locate the glottis at the bottom of your throat and slightly block it so you constrict the flow of air.
2. With your mouth open pretend that you’re warming your hands with your breath, creating a “ha” sound.
3. Now, close your mouth and do it again, during inhalation and exhalation.
4. Inhale slowly and deeply and exhale with control, constricting the airflow.
3. Now, close your mouth and do it again, during inhalation and exhalation.
4. Inhale slowly and deeply and exhale with control, constricting the airflow.
The “woosh” sound you’re hearing simulates the ocean; the waves reaching the shore and then retreating.
The inspiratory and expiratory resistance builds up CO2 and dilates the upper respiratory system and bronchi.
The inspiratory and expiratory resistance builds up CO2 and dilates the upper respiratory system and bronchi.
Lion’s Breath Pranayama
Similar to Ujjayi but more aggressive.
How-to:
1. Inhale through your nose freely and deeply
2. Exhale with your mouth wide open, constricting the airflow, blocking the glottis
3.Make it deliberately loud
Similar to Ujjayi but more aggressive.
How-to:
1. Inhale through your nose freely and deeply
2. Exhale with your mouth wide open, constricting the airflow, blocking the glottis
3.Make it deliberately loud
Sheetali Pranayama
This is a great breathing exercise to “cool” the body, balance excess pitta, and soothe the excess acidity in the digestive tract.
How-to:
1. Stick your tongue out and roll it in the shape of a tube, raising the lateral edges upwards
This is a great breathing exercise to “cool” the body, balance excess pitta, and soothe the excess acidity in the digestive tract.
How-to:
1. Stick your tongue out and roll it in the shape of a tube, raising the lateral edges upwards
2. Inhale through this tube-like it’s a straw
3. Follow the pattern from the Three-Part Yogic Breathing (see #1)
4. Once the inhalation is over, close your mouth and hold your breath for a couple of seconds
5. Then exhale through your nose. Repeat.
3. Follow the pattern from the Three-Part Yogic Breathing (see #1)
4. Once the inhalation is over, close your mouth and hold your breath for a couple of seconds
5. Then exhale through your nose. Repeat.
If you can’t roll your tongue that way, place it between your teeth, smile, and breathe through the edges of your lips.
Notice how the function of each pranayama is practical to assist the yogi in meditation. Cold or hot? Lethargic or too energetic? There's an exercise for that.
Notice how the function of each pranayama is practical to assist the yogi in meditation. Cold or hot? Lethargic or too energetic? There's an exercise for that.
Nadi Shodhana/Anuloma Viloma or Alternate Nostril breathing
One of the most popular pranayama taking advantage of the nasal cycle: the unconscious alternating partial congestion and decongestion of the nasal cavities.
One of the most popular pranayama taking advantage of the nasal cycle: the unconscious alternating partial congestion and decongestion of the nasal cavities.
How-to:
1. With your right hand, place your middle finger and thumb on each nostril. Your index finger can rest on your forehead.
2. Block your left nostril with your middle finger, and breathe through your right nostril
1. With your right hand, place your middle finger and thumb on each nostril. Your index finger can rest on your forehead.
2. Block your left nostril with your middle finger, and breathe through your right nostril
3. When you’re about to exhale, block the right nostril and exhale out of your left nostril
4. Inhale through the left nostril and exhale out of your right nostril… Repeat.
This has measurable impact on right/left brain hemisphere activity.
4. Inhale through the left nostril and exhale out of your right nostril… Repeat.
This has measurable impact on right/left brain hemisphere activity.
Kumbhaka Pranayama - Full Breath Retention
The most powerful, yet most difficult pranayama. You'll notice it's quite similar with what I'm teaching 😉
Supposedly, before you attempt this one, you need to master the inhalation and exhalation (puraka and rechaka) using the above.
The most powerful, yet most difficult pranayama. You'll notice it's quite similar with what I'm teaching 😉
Supposedly, before you attempt this one, you need to master the inhalation and exhalation (puraka and rechaka) using the above.
Part 1: Antara. You practice this one first until you move on to the next part.
1. Take a slow inhalation to the count of 5.
2. Hold for 5s.
3. Exhale for 10s.
The pattern is 1-1-2. You increase by 2s every few days.
(Eg 7s/7s/14s)
If you spasm during the exhalation, reduce.
1. Take a slow inhalation to the count of 5.
2. Hold for 5s.
3. Exhale for 10s.
The pattern is 1-1-2. You increase by 2s every few days.
(Eg 7s/7s/14s)
If you spasm during the exhalation, reduce.
Part 2: Bahya. This is the endpoint of ALL pranayama.
Inhale to the count of 5s.
Exhale to the count of 5s.
Retain for 5s.
Pattern is 1-1-1, creating a resonant frequency.
There are many variations like adding 2 cycles of Ujjayi before each Bahya or squeezing your abdomen.
Inhale to the count of 5s.
Exhale to the count of 5s.
Retain for 5s.
Pattern is 1-1-1, creating a resonant frequency.
There are many variations like adding 2 cycles of Ujjayi before each Bahya or squeezing your abdomen.
But try this for starters and you can move on to more advanced techniques later on (like never letting 'prana' completely leave your body 👀)
Last section of is the Shatkarmas:
Last section of is the Shatkarmas:
Even though they're breathing exercises, their role is different. They aim to purify and energize the body in preparation for meditation or meditative breathwork.
This is where Wim Hof method comes from (and Tummo).
This is where Wim Hof method comes from (and Tummo).
Kapalbhati Pranayama or Skull Shining Breathing Technique
How-to:
1. Sit in a comfortable position, with your spine erect
2. As you exhale, gently pull your navel back in towards the spine
How-to:
1. Sit in a comfortable position, with your spine erect
2. As you exhale, gently pull your navel back in towards the spine
3. As you’re relaxing your abdomen, allow the air to enter your lungs, triggering a spontaneous inhalation
4. Repeat 20-30 times
5. When you’re done, close your eyes and observe the sensations in your body
4. Repeat 20-30 times
5. When you’re done, close your eyes and observe the sensations in your body
Repeat the process 2-3 times.
You’ll know you’re doing it right if you start generating a lot of heat! That’s why some people call it the “Breath of Fire”!
It's supposed to stimulate your metabolism and boost blood circulation.
You’ll know you’re doing it right if you start generating a lot of heat! That’s why some people call it the “Breath of Fire”!
It's supposed to stimulate your metabolism and boost blood circulation.
Bhastrika Pranayama or Bellows Breath
Similar to the Wim Hof method, Bhastrika Pranayama seeks to even out inhalation and exhalation, strengthen the immune system, and energize your body.
It’s designed to bring about balance, without cooling or heating the body necessarily.
Similar to the Wim Hof method, Bhastrika Pranayama seeks to even out inhalation and exhalation, strengthen the immune system, and energize your body.
It’s designed to bring about balance, without cooling or heating the body necessarily.
How-to:
1. Sit in a comfortable position, making sure your diaphragm is free to expand
2. Start by inhaling with intention, using gentle force, and expanding the belly (diaphragm)
3. Exhale in the same manner, while sucking in your belly
1. Sit in a comfortable position, making sure your diaphragm is free to expand
2. Start by inhaling with intention, using gentle force, and expanding the belly (diaphragm)
3. Exhale in the same manner, while sucking in your belly
4. Continue for 21 rounds (each inhalation and exhalation cycle is 1 round)
5. Then, take a deep inhalation and hold it for as long as it feels comfortable)
5. Then, take a deep inhalation and hold it for as long as it feels comfortable)
Repeat 2-3 times.
You’ll notice a lot of similarities with Kapalbhati pranayama but the difference is that during Bhastrika, the inhalation isn’t passive!
You’ll notice a lot of similarities with Kapalbhati pranayama but the difference is that during Bhastrika, the inhalation isn’t passive!
There are many many MANY more pranayama techniques out there. For every little minute metabolic process. But these cover the most useful ones in my opinion.
And remember that at the end of the day, you want to increase CO2. Some of these exercises are supplementary to that.
End
And remember that at the end of the day, you want to increase CO2. Some of these exercises are supplementary to that.
End
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