Pranayama what it is and why it s good for me.

When the breath is steady or unsteady so is the mind and with it the yogi. Hence, the breath should be controlled Hatha yoga pradipika ch 2. 2 Pranayama what it is and why it s good for me. ANATOMY OF THE BREATH Steps of breathing 1. Take in air into the lungs 2. in the lungs it comes into contact with the alveoli (the wet 100million alveoli) which o2 can dissolve and co2 can be eliminated 3. o2 travels in the pulmonary circulation from the lungs to the heart and from the heart to the cells of the body a. co2 travels in the opposite direction from the cells in circulation to the heart and then onto the lungs The Lungs The lungs are mostly composed of air 50% air after full exhalation, and 80% air after full inhalation. They remain somewhat full because they are held open against the walls of the chest with a small amount of lubricating fluid, that permits the lungs to expand and contract as the chest expands and contracts surrounding muscles of respiration. The space between them and the walls of the chest is called the pleural cavity. MUSCLES OF RESPIRATION Anything that expands and contracts the chest also expands and contracts the lungs Intercostal muscles External intercostals They lift and expand the ribs for inhalation They run in the same direction as the external abdominals - place your hands on your ribs finger pointing downward) They also help stabilize the rib cage during quiet breathing when during breathing the respiratory diaphragm creates a vacuum that draws air into the lungs Internal intercostals The run at right angles from the internal external intercostals and pull the ribs closer together as well as down and in for exhalation. - opposite direction than the external 1

Abdominal Muscles they mainly engage when you do forced breaths like exhales when you try to blow up a balloon or kappalibhati. They shorten concentrically pressing the abdominal wall inward, which pushes the abdominal organs up against the relaxed diaphragm. Anatomy of the Diaphragm - a domed sheet that is a combo of muscle and tendon that spans the entire torso and separates the chest cavity from the abdominal cavity. - Central tendon, which forms the top surface of the dome, and floats attached only to the muscle fibers of the costal portions and crural portions of the ribs only tendon in the body that does not connect to bone - Costal part - muscle runs down from the tendon and attaches all around the lower rib cage - The crural portion (right crus and left crus) attach to the forward arch of the lumbar spine these are separated from right and left by the aorta as it basses from the thoracic cavity int o the abdominal cavity. - The architecture of the diaphragm thus permits it to move the central tendon, the base of the ribs, the lumbar spine or any combo of the three - It is one of the most complex muscles in the body. It is a thin sheet its shape bears the impressions of immediate surroundings (the heart the lungs the abdominal organs, and it depends on their placement in the body to move. Movement of the Diaphragm during breath - inhale the dome including the central tendon, descends and flattens during inhale, putting pressure on the contents of the abdomen and creating a slight vacuum in the chest that draws air into the lungs. - The dome of the diaphragm is drawn upward during exhalation by the inherent elasticity of the lungs, and as that happens air escapes into the atmosphere Durga pranayama or 3part breath or deep diaphragmatic breathing accentuates this and when done supine pulls the central tendon inferiorly. During a exhale the central tendon is pushed from below and pulled from above, In ujjayi you are restricting the diaphragm from descending so instead the chest will lift and expand laterally. It forces the abdominal organs to work as a fulcrum causing the diaphragm to cantilever its costal site of attachment on the rib cage outwardly, spreading the base of the rib cage to the front, to the rear and to the sides, while pulling air into the lower portions of the lungs. Somatic controls skeletal muscle, activity to conscious sensations such as touch pressure, pain vision and audition. Autonomic nervous system regulation of blood pressure, viscera, sweat glands, and digestion, elimination.. any kind of internal function of the body that you have little interest in trying to control RESPIRATORY CONTROL CENTERS 2

PROBLEMS with CONSTRICTED BREATHING (shallow breathing, clavicular breathing, or constricted thoracic breathing) - chronically overstimulates the sympathetic nervous system keeping the heart rate and bp too high, precipates probs with digestion, causes problems with circulation Paradoxical breathing - this is shocked breathing when the belly moves in during an inhale and the chest puffs out like if you stuck your hand in cold water - stimulates sympathetic nervous system even more than thoracic breathing - it provides you with an immediate jolt of adrenaline how to work with breath - when you lay on your back the dome of the diaphragm, will actually ride a little bit higher than it s usual position in the body as will the abdominal org (no gravity) so it creates a smaller exhalation (less air in the lungs) than if you were standing. But it requires less air, but more efficient for teaching breathing and removing stale air from the lungs. What is the definition of pranayama? Pran+ ayama expansion of life force Prana+yama channeling the life force What is prana? Prana is represented by the goddess shakti and consciousness is shiva. When we practice pranayama we are tying to merge shakti with shiva for their divine union. Another way of putting this is that we are trying to merge nature (prakriti) pra=first unity, or first principle kriti = action. Nature is a action or movement of prana to join and balance with Purusha which is that which sleeps in the city. (shiva) or consciousness pranayama is to be able to control or channel your life force and to become of present of every breath you take. So to be in constant control of your prana is to be as close to divine as we can get. This constant control of breath in every moment is what the iswara pranidhana (kriya yoga) Isvara-god within pranidhani surrender, aligning attention Inhaling breath I = power Outgoing breath Ra =light Sva yourself and is in between 3

If you put that together that if you are surrendering to the god within yourself, which will plug you in with the divine and make your body into light or into a pure state. When you reach that state of divine light they call this nirvana. If you can control your breath you can control your mind. The breath and calming the nerves is a pre-requisite to controlling the mind and controlling the mind is a pre-requisite to ultimate subjugation of the universal energy of prana. And that s what nirvana A good example of someone living in nirvana would be Jesus, or the Buddha, or Gandhi, or what we would call a realized soul. as Jesus says in the bible and I m going to use the word God but you can insert whatever you call that universal power or spirit or realized self, You can t see, feel or realize God, but you can be That s where pranayama leads us to is an eventual state of divine bliss and divine consciousness How does Prana move through my body in Yogic Terms? Prana as universal creative energy is called Maha Prana or great Prana. It flows throughout the body in different forms, each with its own function and area. These different currents are called vayus or winds and there are five. Apana vayu centered in lower half or the body and is associated with the exhalation, elimination and reproductive system. It is responsible for downward movement and is heavy in nature. Its color is yellow dust and its elements are earth and water. (1 st /2 nd chakra). This energy will be felt in the pelvic floor and in the legs and is heavy and wants to move downward. Apana mudra 2 nd and 3 rd fingers touch thumb: eliminates toxins from the body, especially urinary and digestive systems, calming. Langhana ++ Image from Joseph LePage Integrative Yoga Therapy Manual Samana vayu centered in the abdominal area and is associated with digestion and maintaining the balanced function of the abdominal organs. White in color element is fire and water. Samana is the balance point between prana and apana. It is the home of agni and also has a light cooling aspect which is water. It s movement of energy is side to side like a pendulum on inhales (2 nd / 3 rd chakra). This energy will be felt moving from side to side in the diaphragm and solar plexus. Surya mudra ring finger bends down to touch the ball of the thumb and and press the thumb gently back on top to secure the ring finger, back of hands on knees. Distributes psychic sunlight through the body, good for sluggish metabolism and autonomic nervous system. Langhana + Brahmana ++ Prana vayu vital force centered in the heart chest and lungs, by extension with the nose and the mouth and their function of respiration. It is responsible for drawing life force into the body and the movement of the heart and lungs. It is associated with an upward movement of energy and in general with the energy level of the body. Its color is golden and its element is fire and air (3 rd 4 th chakra). This energy will be felt in the heart area and wants to move upward and out the body. 4

Medha Prana Kriya middle energy cleansing take index finger to middle joint of thumb other fingers extend, feel the circuit of energy (opens and deconditions the emotional centers of the brain and allows the heart to open in the process. Langhana++ Brahmana ++ Udana vayu throat and head, circular energy moves in a clockwise direction. Allows for thought, communication, singing and making sounds. It is related to the senses of hearing, sight and smell, and intake of food. Udana draws energy from the base of the spine up to the brain. Blue green in color element is air. (4 th / 5 th chakra). This energy will be felt in the throat and in the head and runs in a clockwise motion Visshuddha Mudra purification, thumb press into lowest joint of ring fingers, purification and detoxification at physical, emotional and spiritual levels. Brahmana +++ Langhana+. Vyana vayu pervades the whole body and is especially active in the limbs. It is associated with the nervous system and especially with states of activity/ inactivity mediated by the autonomic nervous system. Vyana distributes energy rec d by food and breath to the arteries veins and nerves and regulates the balance between prana and apana. Vyana vayu is also responsible for the muscular action of the extremities Color is sky blue and the element is ether. Movement is toward the center of the body on the inhalation and outward on the exhalation. (5 th /6 th/7th ) Marma Mudra Right hand thumb and ring together, together others extend (prithvi mudra)left hand thumb and middle finger together others extend (Buddha mudra) Brahmana ++ Langhana ++ There are also 5 lesser external vayus governed by the internal vayus: (these are scattered throughout the body) Naga jumping actions hiccupping, vomiting, governed by samana Kurma contractions - like when cold, blinking, governed by apana Krkara spasmodic movements like yawning, sneezing, reaction to pain, hunger pains governed by udana Devadatta yawning and sleeping it is said to remain with the body for some time even after death, governed by prana and the heart Dhananianjaya controls swelling and decomposition of the body, governed by vyana prana burns like fire and shines like the sun. It is that which is, that which is not, and that which is eternal. Like the spokes of the axle of a wheel, everything is fixed fast to prana. All that exists in all three worlds is under the governance of prana. Oh Prana, please protect your children as Mother and grant us the real wealth and wisdom. - Prashna Upanishad (3000 yrs old) Why is pranayama good for me? 5

Yogis say that the number of breaths you take relates to how long you ll live there is physical proof to this A rabbit takes 30 40 breaths a min A human takes 15 breaths a min 900 breaths an hour A Galapagos turtle, elephants, and whales take about 2 6 breaths a minute So if you are controlling your breath you are naturally slowing it down, which is going to help with aging. There are 45 miles of nerves in the body travelling as fast as 248 mph, there functions are supremely delicate and they need extra care and attention to keep them clean, pranayama helps do this. Purifies nadis there are 72000 nadis closely related to the 6000 miles of nerves. Prana is distributed through the body via the nadis (72000 of these) The largest of these nadis is sushumna which runs parallel to the spine, and two channels on either side ida (left) and pingala (right) Where ida and pingala cross is where a chakra is formed. These chakras are seen as places that prana flows in and out of and is stored when necessary Our emotions have a strong effect on the flow of prana in our body. For example peristalsis is greatly inhibited by emotions such as fear anger and anxiety. Or if we are afraid breathing becomes shallow and rapid. When depressed heavy and labored. There is also a correspondence between personality types and breathing patterns. What this really means is that the better we breathe the less disease there is in the body. Disease is believed to be an imbalance in the flow of prana, or a blockage in the flow of energy - i.e. if energy is blocked in the throat it could manifest as thyroid condition. Which would relate right to the throat chakra So by controlling the breath creates tapa agni which burns away impurities Prana Not only tones the nerves, brain, spinal cord but also the cardiac muscles The expansion of the lungs creates good circulation of bodily fluids to kidneys stomach, liver spleen intestines skin and other organs, as well as the surface of the torso. Lungs dispose of carbon dioxide preventing ammonia, ketones and other toxins from building up. It also helps increase the flow of oxygenated blood Your lungs are not a muscle, but scientists do know you can increase the efficiency of how your body brings in and processes oxygen, much of this has to do with how aerobically fit you are which has a lot to do 6

with keeping your body in a more relaxed state via the parasympathetic nervous system. While you can t actually build your lungs up in size there is more and more physical evidence by scientists that you can actually tone your lungs to and increase your breath capacity. The functions of the liver are helped by massaging from the diaphragm as you inhale. The liver filters much of the waste for the body. Pranayama brings greater circulation to the liver and removes waste products. Diaphragm also stimulates peristalsis in intestines thus helping in functions of absorbing food materials and disposing of solid wastes, increasing colonic flora. Kidneys have a direct effect on blood pressure, pranayama helps massage them and maintain proper pressure in them by engaging the parasympathetic nervous system Spleen which filters and purifies blood by removing worn out cells is helped by pranayama through massaging and parasympathetic nervous system Prevents and cures diseases according to yogic texts. Improper practice can cause asthma, cough, hypertension, pain in heart eyes ears, and dryness Brings about a state of serenity and clears and cleans the mind What kinds of Pranayama are there? There are 4 parts to the breath - Iyengar Puraka - inhalation is the act of receiving primeval energy Antar- Kumbaka - retention is the savouring of that energy Rechaka - exhalation all thoughts and emotions are emptied, Bahya - Kumbaka - in the space after the exhale or retention while the lungs are empty one surrenders the individual energy I to the universal energy. Typically Pranayamas are described as heating or cooling Langhana translates as to fast or reduce - typically cooling, these kinds of practices will calm the nervous system stimulating the parasympathetic response, and even out the brain. Not recommended for those with low blood pressure Brahmana is the opposite it means to expand typically heating, these practices stimulate the nervous system, and give rise to the sympathetic nervous system, they are warming for the body, and invigorate the brain. Not recommended for those with high blood pressure Image from Joseph LePage Integrative Yoga Therapy Manual 7

Langhana Practices: Sithali, Sitkari, Dirgha Pranayama, Kaki Middle of the Road: Ujjayi (more heating with uddiyana bandha), Nadi Shodana (more heating with retention), Kapalabhati Brahmana Practices: Bastrika, Any kind of retained breath 8