Understanding the Power of Pranayama for Wellbeing

Introduction:

Yoga, an ancient science, is all about connecting your mind and body, and helping your Spirit grow. One of its important skill or “limb” is something simple but powerful: your breath. The word Pranayama comes from two separate words: Prana and Ayama. Prana means life force, or life essence or breath, and Ayama has many different meanings including expansion, length, and rising. Pranayama, is the art of controlling, lengthening, or expanding your breath. Yoga and Ayurveda are sister sciences with the same fundamental principles and both work with breath for bringing health.

The Historical Context of Pranayama: Around 200BC, Patanjali, an Indian sage, physician, philosopher and grammarian, wrote the Yoga Sutras. He is considered the founding father of modern Yoga and had a whole section dedicated to Pranayama.

In the 15th century, another book was written, the Hatha Yoga Pradipika, or light on Hatha Yoga, by Svatmarama. This book dives even deeper into the techniques and benefits of Pranayama. It expands on the foundational principles given in the Yoga Sutras and provides detailed instructions on breath control practices.

The heart of Pranayama is about understanding two crucial things: Prana Shakti (life force) and Chitta Shakti (mental force or consciousness). These are like the power sources for our body and mind.

Prana, the vital breath or life force energy, is the essence of life itself. It is the subtle energy that flows through every atom and cell of our being. Prana is responsible for the functions of our physical body and influences our mental and emotional states.

• Prana Shakti is like the invisible energy that keeps your heart beating, your lungs breathing, and your body going. It is responsible for your physical health and affects your thoughts and emotions.

• Chitta Shakti is your mental force. Chitta influences every aspect of our existence. It shapes our perceptions, beliefs, and reactions to the world around us. It is the source of creativity, intuition, and self-awareness. It is where your thoughts, feelings, and memories live. It is like the canvas for your mental and emotional experiences.

These two forces are linked. Prana gives Chitta the energy to do its thing, and Chitta can also affect how Prana flows in your body. When these two are in balance, life is good, and we experience a harmonious and fulfilling life.

The Mind-Body Connection:

The mind-body connection is a central theme in both Yoga and Ayurveda. Pranayama is a bridge between these two worlds of body and mind, providing a tangible means to harmonise physical and mental wellbeing. Your breath, something we usually do not pay much attention to, becomes a powerful tool. It helps you tap into your inner self, explore higher consciousness, and unleash your full potential.

Science of Pranayama:

Pranayama is not just ancient wisdom; it is backed by modern science too. Studies show that different Pranayama techniques can have some incredible effects on heart rate, blood pressure, and stress hormone levels.

1. For example, one study in the Annals of the New York Academy of Sciences by Brown & Gerbarg (2009), found that yogic breathing can positively impact heart rate variability and reduce symptoms of anxiety and depression.

2. Many scientific studies have studied the effects of Pranayama on stress reduction. These studies have shown that practicing Pranayama techniques, such as deep breathing or slow-paced breathing, can activate the parasympathetic nervous system, promoting relaxation and reducing the effects of stress on the body.

3. There are specific research studies, which show how Pranayama helps lower cortisol levels (the stress hormone), decrease heart rate, and promote a sense of calmness.

4. Research has shown that slow-paced breathing techniques like Bhramari Pranayama, can enhance cognitive function. By increasing the supply of oxygen to the brain and improving cerebral blood flow, Pranayama can improve attention, memory, and information processing. It is then like a mental workout.

5. Pranayama techniques, like Kapalabhati and Anulom Vilom, focus on deep and controlled breathing. These practices help strengthen the respiratory muscles, increase lung capacity, and improve overall respiratory function. Such Pranayama can be beneficial for individuals with respiratory conditions such as asthma.

6. Scientific studies have found how practicing Pranayama can modulate the activity in the amygdala, the part of the brain responsible for processing emotions. This can result in improved emotional stability, reduced reactivity to emotional triggers, and better control over impulsive reactions.

Pranayama is an important part of mind-body practices like Yoga, Ayurveda and Meditation. Engaging in mind-body practices, including Pranayama, leads to positive changes in gene expression related to immune function, stress response, and inflammation. This highlights the complex connection between our breath, mind, and physical wellbeing. It can activate your “rest and relax” mode, making you feel calm. Plus, it can lower your stress hormone levels and heart rate. So, Pranayama is like a natural stressbuster. It can calm down the part of your brain that deals with emotions, making you more emotionally stable and less impulsive.

Stress, anxiety and depression can play a role in the onset and progression of many other illnesses. Pranayama helps in prevention of those other diseases by helping reduce stress levels, anxiety, and depression, and enhancing wellbeing and bringing peace of mind. By activating the vagus nerve through deep and slow breathing, other than exercise and meditation practices, one can overcome anxiety and depression bringing long term improvement in wellbeing.

Physiology of Breath:

Let us look into how breathing works. It is something we do automatically, but it plays an important role in Pranayama and its effects on the mind and Spirit.

Breathing involves the rhythmic expansion and contraction of the diaphragm, the primary muscle responsible for inhalation and exhalation. It expands when you breathe in, pulling air into your lungs, and relaxes when you breathe out, letting air flow out. Chest breathing or shallow breathing indicates stress to the brain. Deep abdominal breathing not only brings a rich supply of oxygen but also gives a message to the brain that all is well. Converse is also true. When you are feeling stressed or angry, try some deep and slow breathing! The mood will change very quickly. So, breathing or Pranayama is a simple and effective way of changing the mental state.

The autonomic nervous system (ANS) is the body’s automatic regulatory system, responsible for functions such as heart rate, digestion, and respiratory rate. It is divided into two branches: the sympathetic nervous system (SNS), responsible for the “fight or flight” response, and the parasympathetic nervous system (PNS), responsible for the “rest and digest” response.

Pranayama plays a significant role in modulating the ANS. Slow, deep breathing techniques activate the PNS, promoting relaxation and reducing stress. Fast and shallow breathing triggers the SNS, bringing heightened alertness and arousal. Understanding this connection is crucial in harnessing the power of Pranayama for mental and spiritual growth.

Some Common Pranayama Techniques:

Pranayama is a collection of different kinds of techniques. The breath can be slow and steady, or strong and forceful. A few popular ones are:

• Anulom Vilom (Alternate Nostril Breathing), used for balancing your energy and calming your mind.

• Kapalabhati (Breath of Fire, or Skull Shining Breath), cleanses your mind and energises you.

• Bhramari (Bumble Bee Breath), soothes your nerves and reduces stress.

• Ujjayi (Victorious Breath), enhances concentration and calms and yet invigorates your mind.

There are many more techniques which can be used to generate heat, cool down the body, increase focus and concentration, calm the mind or cleanse, and balance the energy pathways.

We must learn these practices from a teacher as there can be fine tuning required and some of the Pranayama techniques may have undesirable effects if not done properly.

Mind-Body Connection - Relationship Between Mind and Breath, Pranayama, and Emotional Stability:

The profound relationship between breath and mental wellbeing is at the heart of Pranayama practice. While breath is an automatic and continuous process, conscious manipulation of the breath can have a real impact on the mind.

Pranayama taps into the PNS, making you feel calm and reducing stress. It is like a shield against today’s stress-filled world. The slow, deliberate breathing techniques soothe the nervous system, helping to ease the physical and mental manifestations of stress, including muscle tension, anxiety, and racing thoughts. Pranayama helps you concentrate better, which is very useful when distractions are everywhere. Different types of Pranayama produce specific physiological responses and it greatly depends on type and duration of the practice.

In Pranayama, you can control the diaphragm to affect your mental and physical state, bringing calm and balance.

It has been reported for example that Bhramari

Pranayama practice is effective for correcting the hormonal imbalance conditions and other disorders like hypertension, anxiety, and depression. The calming effect of the Bhramari Pranayama helps in overcoming drug dependency.

Pranayama is not just ancient wisdom; now science backs it up that it reduces anxiety and depression, improves emotional regulation, helps you sleep better, and eases the effects of post-traumatic stress disorder (PTSD). So, it is not just breathing; it is a mental health tool.

Pranic Body and Pancha Kosha – Pranamaya Kosha, and Pancha Prana: According to Yoga and Ayurveda, the body is made up of five sheaths or layers:

• Annamaya Kosha (Food Sheath).

• Pranamaya Kosha (Vital Sheath).

• Manomaya Kosha (Mental Sheath).

• Vijnanamaya Kosha (Intellect/Intuitive Sheath).

• Anandamaya Kossa (Bliss Sheath).

The Pranamaya Kosha, is the vital sheath or energy sheath that fuels your physical, mental, and even Spiritual self. It is the link between your body and the deeper aspects of your being. Pranamaya Kosha is fueled by the Prana or life force absorbed through the breath, through food, and from the cosmic universal life force that surrounds and permeates us. The practice of Pranayama helps to keep this energy flowing freely. This affects the health of the physical body as well.

Your physical body, the Annamaya Kosha and Pranamaya Kosha work together to keep you healthy. The Pranamaya Kosha connects the dots between your physical self and your deeper inner world. The ancient science of Yoga covers a profound exploration of the mind-body connection and Spiritual growth.

At its heart lies this fundamental element that serves as a bridge between the physical and the metaphysical - your breath. Pranayama, the yogic science of breath, is a foundation of this practice, offering a pathway to unlock the profound potential of the human Spirit.

“Prana” is the five primary life forces, collectively known as “Prana Vayus.” It is responsible for the breath, the movement of energy, and the functioning of the mind. Prana’s balanced flow throughout the body is vital for maintaining health, and its disruption can lead to various ailments.

Five Prana or the five vital energies, govern various functions within the body. These energies are called Prana, Apana, Vyana, Samana, and Udana. Each has a distinct role and impact on our physical and mental health according to Ayurveda. Prana’s role is in inhalation, Aana’s role is in elimination, Vyana’s role is in circulation, Samana’s role is in digestion, and Udana’s role is in speech and expression.

Pranayama plays a vital role in cleansing and purifying the Pranic body or Pranamaya Kosha. Specific Pranayama techniques can help remove blockages and imbalances in the flow of Prana, restoring harmony and vitality. An imbalance in any of these Pranas can manifest as physical or mental disorders. Pranayama offers a powerful means to regulate and harmonise Pancha Prana.

Breath Awareness in Everyday Life – Some Tips, and Benefits of Conscious Breathing:

1. Pranayama in Yoga Practice: Pranayama serves as a valuable complement to physical Yoga asanas (postures). By integrating breath control with movement, practitioners can deepen their Yoga experience, improving flexibility, balance, and focus.

2. Pranayama in Meditation: Meditation and Pranayama are inseparable companions on the path to self-realisation. Controlled breathing in Pranayama enhances meditative experiences, calming the mind and helping in concentration.

3. Pranayama in Daily Life: Other than formal practice sessions, you can cultivate breath awareness throughout your daily life. This mindfulness brings a sense of presence and wellbeing, reducing stress and promoting emotional resilience. Conscious breathing can be used in any situations, e.g. during work, exercise, or moments of stress to ease a situation.

4. Pranayama for Holistic Health: For those with specific health concerns, specific Pranayama practices can be used. Whether you are looking for respiratory relief, cardiovascular support, or stress management, you can tailor Pranayama techniques to your needs. Pranayama contributes to holistic health by addressing physical, mental, emotional, and Spiritual dimensions.

The Lifelong Journey:

Pranayama is not a destination but a lifelong journey. Whether you are a beginner or an experienced practitioner, the path of Pranayama continues to unfold, offering deeper layers of self-awareness and Spiritual growth.

Practical Application of Pranayama:

Some of the practical applications of Pranayama:

• Stress management and relaxation

• Enhancing mental clarity and focus

• Emotional resilience and wellbeing

• Physical health and vitality

• Spiritual growth and self-realisation

• Ease body’s response to stress and anxiety

• Help improve immunity

In summary, we can say the ancient practice of Pranayama brings together age-old wisdom with modern scientific support, making it a valuable tool for enhancing our overall wellbeing. This practice, rooted in history and backed by research, offers a practical means to reduce stress in our fast-paced world. Its impact on the connection between our mind and body, as evidenced by reduced stress levels, improved emotional control, and heightened cognitive function, makes it as an essential mental health resource. Pranayama’s holistic advantages, including balancing vital energies and strengthening immunity, provide a comprehensive approach to health. As we integrate Pranayama into our daily lives, it becomes a lifelong journey, guiding us toward self-discovery, equilibrium, and the realisation of our untapped potential — aligning perfectly with our pursuit of wellbeing and fulfillment.

Danielle Svensson ANTA Member BHSc (Nutritional Medicine)