Key principles and benefits

Yoga believes that life energy (prana) is carried by the breath through channels called nadis.

The practice of pranayama develops concentration, purifies and unites our various subtle (or energetic) bodies, and calms the agitation of the mind and psyche.

Breath control develops willpower and increases nerve cell activity.

Pranayama has many benefits.

Oxygenation during practice improves blood gas metabolism and circulation.

The brain, heart and lungs are also stimulated to develop their full potential.

Special conditions and attention

Pranayama breathing exercises should be done after meals (on an empty stomach), in a comfortable position with a perfectly straight back.

The breathing should not be forced or cause tension.

Instead, we look for a smooth flow.

There are four different phases of breathing:

• Inspiration, through the mouth or nose;
• Air retention, lungs full;
• Exhalation, through the mouth or nose;
• Air retention, lungs empty.

These four phases have different durations depending on the exercise performed, depending on the therapeutic effect sought.

Breath control can be practised by moving the diaphragm or chest, or by alternating between the left and right nostrils.

If you have high blood pressure or minor heart problems, you should reduce the length of time you hold your breath with your lungs full as a precaution.

It is important for everyone to practise properly, gradually increasing the duration of the exercises over time.

Anuloma viloma or nadi shodhana, alternate breathing

Method

• With your back straight and your eyes closed, begin by breathing in and out through both nostrils.
• Position your right hand as follows: bend your index and middle fingers and use your thumb and ring finger to block or open your nostrils.
• Inhale through both nostrils.
• Close the right nostril and exhale through the left.
• Breathe in through your left nostril (right nostril closed).
• Close the left nostril and exhale through the right.
• Breathe in through the right nostril (left nostril blocked).
• Close the right nostril to exhale through the left.
• Continue in this way for several cycles.
• Ideally, make sure you have a long exhalation: 4 inhalations and 8 exhalations for a total of 5 minutes.
• The duration should be adapted to your condition and breathing capacity so that it remains fluid and comfortable.

Properties

• Aluna viloma increases lung capacity and activates heart cells.
• Balances the sympathetic and parasympathetic nervous systems.
• Helps regulate blood circulation in the brain and on an emotional level to restore balance of feelings.

Ujjayi or winner's breath

Method

• Sit with your back straight, head in line with your body, eyes closed.
• Ujjayi breathing is lightly sounded, like a snore.
• Breathe in through the nose, creating an inflow of air into the throat and glottis. This will sound the flow of circulating air.
• Breathe out while holding this request for air in your throat. Do not tense the back of your throat.
• The slow passage of the breath in this place brings a feeling of coolness as you inhale and well-being as you exhale.
• Lengthen the exhalation for greater benefit.

Properties

• This exercise is ideal for learning to control and stretch your breathing.
• The vibration of the sound produced stimulates and relaxes the brain.
• It increases concentration and develops synchronicity between breath and movement.
• Ujjayi generates heat in the internal organs and distributes it throughout the body. This heat helps to eliminate toxins.

Sitali or fresh breath

Method

• Sitting with your back straight and your head in line with your body, roll your tongue inwards so that it protrudes slightly from your lips.
• Inhale very slowly, the air will enter through the space left by the tongue.
• Exhale through your nostrils.
• Practice for as long as it takes to get the feeling of refreshment.
• Then return to normal breathing.

Properties

• Sitali stimulates digestion and improves concentration.
• Calms the nervous system, soothes hypertension.
• Gives a feeling of freshness and relaxation.
• Promotes liver and spleen detoxification, soothes skin redness and sweating.

Kapalabhati or bellows breathing

Method

This technique should be used with caution and should not be used in the presence of hypertension or spasmophilia. Otherwise, be vigilant and return to normal breathing if you feel dizzy.

• Sitting with your back straight, inhale and exhale quickly through your nose.
• Repeat this several times, concentrating on the exhalation.
• Breathing in will happen naturally without you having to think about it.
• As you breathe out, remember to make a slight contraction to pull in your abdomen and make breathing out easier, a bit like a pumping system.
• Practice about twenty cycles and then return to normal breathing.

Properties

• This breath warms and energises the whole body.
• It strengthens the liver, spleen, pancreas and abdominal muscles.
• Kapalabhati improves digestion, clears the sinuses and clears the mind.