Pranayama is the formal practice of regulating the breath, and a steady, rhythmic breath is central to yoga and the quintessential element of life itself.
Yoga, a deeply rooted, healing practice emphasizing the mind-body connection, incorporating postures, breathing, and meditation, originated thousands of years ago in India. It is ironic that its healing effect is considered "new age" when it has historically established itself as an interconnected philosophical system aimed at balancing and harmonizing both the mind and body.
The breath serves as a guide communicating the internal state of the body, while breathwork refers to the various breathing techniques or exercises that focus your conscious awareness on your breath, or more specifically your inhales and exhales, for the purposes of improving emotional, physical and cognitive states, and decreasing stress. You are always just one conscious breath away from experiencing presence; from being in the moment.
Emphasis on the breath is ubiquitous to the practice of yoga and it is within this practice that students will be cued to focus on, find or deepen, and/or draw attention to their breath. One particular pranayama- the Ujjayi or ocean breath-is quite popular.
UJJAYI BREATH
Ujjayi (Sanskrit for "victorious") is the most commonly used breathing technique in many forms of yoga and is often referred to as "ocean" breath. Accessing this breath can occur from a seated or standing position, in meditation or within the meditative and sequenced movements of a physically active yoga practice, also known as asana. The ujjayi breath soothes the nervous system and calms the mind.
To access this breath:
1. Begin by breathing naturally for a few cycles. When ready, seal your lips and breathe in and out through your nose.
2. Inhale to contract the diaphragm to create space for your lungs to expand, and when you exhale, relax the diaphragm and gently push the air from your lungs. Think in terms of fogging a mirror.
3. Slowly and mindfully begin to lengthen each inhale and exhale to a count of 4.
4. To further elongate the breath, bring your attention to the back of your throat muscles and constrict them in order to hear a soft roar such as the sound of the ocean's waves crashing.
5. If you lose your ujjayi breath, just simply (without judgement), return to it.
You can practice the Ujjayi breath anytime. Breath awareness is always available to you, whether in times of calm or when experiencing uncertainty, stress or fear. Whereas meditation and yoga involve and focus on the breath, you do not need to be participating in either to do breathwork, as it is a complete and independent practice, and is fully effective in cultivating serenity.
Quiet your mind.
Energize your body.
Reclaim your sense of peace.
Deep breathing transmits a message to the brain instructing it to relax, and then the brain forwards this message to the body, resulting in a decrease in the body's stress response. In contrast, habitually breathing in a shallow manner can increase tension within your body, leaving you feeling depleted, irritated, and/or anxious. A daily meditation practice incorporating breathwork helps to energize both the mind and body, providing an increased flow of productive and mood-boosting energy.
Optimum breath regulation promotes prana, also known as LIFE FORCE ENERGY. This is key for overall health and well-being. It is through your breath that you connect your body to your thoughts. Think in terms of activating the breath; not forcing it! By mindfully activating your breath, you are energizing your mind and body.
MIND-BODY CONNECTION
Breathe in deeply to bring your mind home to your body.
-Thich Nhat Hanh
Your physical and emotional health are integrated and significantly influence one another. How you think, feel and act are also connected, and when under prolonged periods of stress and living life going from one crisis to another, one mindless activity to another and/or one unfulfilling day to another, you will feel disconnected from yourself and your body, and eventually, from others and life itself. The shift is gradual and imperceptible at first. And then, one day, you wake up and find yourself asking, "What happened to me?"
Add trauma and/or intense fear to the mix and the body can easily become overwhelmed and locked into a fight or flight, or freeze or appease mode, with a perseveration of the anxious feeling long after the stressor has ceased. Shallow breathing becomes the norm; occurring unconsciously and then becoming habitual.
Learning to return to your breath; consciously regulating it and inadvertently stimulating the vagus nerve (as a result), your body will then be in its most ideal position to experience a deep, cathartic release.
Over time, it is expected that the "high-alert" perception of threat will be modified into an internal feeling of "All is safe" or "I am safe."
Research overwhelmingly supports that breathwork may be efficacious in the treatment of depression, hypertension, anxiety and post-traumatic stress disorder (PTSD). More than ever, healthcare professionals are recommending incorporating some level of breathwork in their clinical/medical treatment plan.
As stated earlier, breathwork and its benefits operate independently and can deliver profound benefits; however, incorporating yoga and meditation, on a regular basis, can exponentially enhance your return on investment. The physical practice of yoga can be viewed as a moving meditation, connecting breath with movement and is one of the best methods to integrate the mind and body in a seamless and organized manner. Whether your intention is to re-connect, or re-integrate, a lost connection or to strengthen an already robust one, the health benefits are innumerable.
How you breathe will cue your brain as to how you feel. The quality of your breath matters to your overall health and state of mind. Various breathing patterns activate your brain networks that are related to executive functioning, mood, and body sensation and awareness.
The process of finding your calm through effective breathing requires conscientious and mindful practice. The more you do, the better you will feel and the faster you will be able to achieve inner peace when life feels accelerated, cluttered, and/or chaotic. Although breathing is an automatic body function controlled by the autonomic nervous system, deep and efficient breathing is not necessarily included. Harnessing and enhancing your breathing patterns will allow your thoughts, heart rate, and life to comfortably slow down.
Your body operates 24/7 without taking a break. Even in sleep, the body and brain are active, taking you through several cycles of sleep stages throughout the night. Depth of breath and ease in breathing play a critical role in sleep and immune functioning.
Deep diaphragmatic breathing, in combination with good nutrition restorative sleep, adequate exercise, fulfilling relationships, and a deep sense of purpose will help keep your immune system humming and stress levels managed. When you feel better, you think better and do better. Now here's the interesting part —>
Deep diaphragmatic breathing can also promote good nutrition, restorative sleep, energy for exercise, and a calm and healthy outlook that enhances relationships and finding and living one's purpose through the energizing effects of prana. The main source of prana is breathing, and a regulated breath brings about equanimity, which will enhance every aspect of your experience of life. Rather than to be reactive, connecting with breath will allow you to press the pause button, providing space to consider your next best action step(s). By continuously being mindful of your breath, you are investing in your health. Where breath goes, energy flows!
LET IT GO LET IT FLOW
The information presented in this blog is intended for general knowledge and is not a substitute for medical advice or treatment. As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.
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