Adriana Sobi-Wilderman - Pranayama: Master the Art of Pranayama Breathing and the Ujjayi Breath (Yoga Breathing Techniques)

Pranayama

Master the Art of Pranayama Breathing and the Ujjayi Breath

(Yoga Breathing Techniques)

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Table of Contents

If youve ever taken classes in meditation or hatha yoga, then chances are youve heard the word pranayama thrown around. And if youve attended a class thats updated its curriculum to come across as less exotic to an American audience, then theyve probably replaced that word with terms like breath control, pranic breathing, energy expansion, or some other such phrase.

Whatever the case, theyre generally referring to the same thing. Prana is the Sanskrit word for breath or life force, but it can also mean vital energy, as well as spirit. Ayama means to extend or to draw out, though it can also mean restraint, control, or even stopping, in some cases.

According to the ancient Indian texts, there are both psychic and spiritual benefits to breath control, though we wont get into that here. Those same texts also claim that there are mental, emotional, and physical rewards for those who practice pranayama. And you know what? Theres a growing body of medical evidence which supports some of those claims.

The relationship between breath and the autonomic nervous system has long been understood by doctors. The same applies to the breaths relationship to digestion, respiration, heart rate, brain function, sexual arousal, and so much more.

Without getting too technical, medical researchers now accept that certain breathing techniques have very real, very measurable, and very repeatable effects on the mind and body. This is good news, because the health benefits claimed by yoga and meditation practitioners for thousands of years are being proven by modern science.

Unfortunately, it also proves that the risks the ancient writers and practitioners warned us about are also true. While pranayama is traditionally taught face-to-face by an experienced and qualified teacher precisely to avoid such problems, the risks involved are very rare. Problems usually arise in cases where practitioners try to go past their own limits and ignore their bodies warning signals. This ebook will therefore cover only those safe to do on your own.

Pranayama is usually practiced together with hatha yoga, martial arts, and meditation. Nevertheless, it can also stand on its own because of its many benefits, some of which will be presented here.

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There are currently more hatha yoga and meditation teachers in America than there are in India. While this means that the discipline is attracting a growing number of followers (which is good), it also means that not all are as qualified or as experienced to teach it (which is bad).

With so many yoga and meditation schools in America churning out teachers as if they were industrial factory goods, the standards of many teachers is highly questionable. Many of these go on TV, radio, and other forms of mass media, extolling the health benefits of hatha yoga and pranayama.

While these disciplines certainly have proven medical benefits, they also come with risks. Unfortunately, such are often downplayed, or not discussed at all. Such ignorance or deliberate glossing over is dangerous and irresponsible.

Professor Holger Cramer of the University of Duisburg-Essen in Germany led a study on some of these dangers. In Adverse Events Associated with Yoga: A Systematic Review of Published Case Reports and Case Series, Cramer found that some of the more advanced forms of pranayama can lead to hematoma (swelling of clotted blood in tissues) and pneumothorax (air or gas in the cavity between the lungs and the chest wall, which causes the lungs to collapse).

In the March 2007 edition of Emergency Journal , A.S. Kashyap, K.P. Anand, and S. Kashyap, published a report called Complications of Yoga. In it, they claim that the Valsalva Maneuver was responsible for some cases of subcutaneous emphysema (when air collects in pockets beneath the skin or abdomen).

There is a vast body of Sanskrit literature which provides such warnings, but they are unknown to the overwhelming majority of so-called teachers being mass produced out there. If you do find yourself in a class where the teacher claims there is absolutely no risk involved in doing pranayama, then get out of there as quickly as possible and try to get a refund.

Understand that your body has its own system of wisdom and warning, and that you should pay attention to it. Should you experience any discomfort such as dizziness, nausea, headaches, shortness of breath, or blurred vision, you should stop immediately and call it a day. Maybe even call your doctor.

People dont build up strength and stamina overnight. Those fit types started out slowly, building up their bodies over time and with much patience and perseverance. The same goes for pranayama. The benefits are there, but you have to be patient, consistent, and take it slowly regardless of what your local gym yoga teacher might suggest.

Its best to practice pranayama out in the open, preferably in the countryside where the air is clean and healthy. For obvious reasons, this isnt possible for everyone, especially those who live in congested cities.

If you have to do it indoors, choose a room thats clean; free of mold, damp, and dust; as well as one which has excellent ventilation. A room thats been newly painted is not a good idea for obvious reasons, even if you keep the windows open.