Essential Breathing Exercises for Vitality and Wellbeing

Did you know that you breathe an average of 20.000 times per day? Most of the times our breathing happens in the background and we do not even have to think about it. Our body keeps us alive by breathing automatically, yet when we bring our focus to the breath and use Pranayama techniques to regulate the breath, we can tap into the breath’s full potential as a gateway toward physical health, vitality and mental wellbeing. Learn more about the importance, different practices and benefits of Pranayama in this article.

What is Pranayama

Pranayama is the formal practice of breathing exercises with the aim to control (= ayama) the vital life force (= prana). With various kinds of practices, we learn to regulate, deepen, refine and guide the breath in a conscious way. Pranayama can be a standalone practice; it can be integrated into a yoga class or it can be used in preparation for meditation.

Pranayama as part of the Yogic Path

The ancient Yogis already knew about the importance of proper breathing to cultivate and channel life force and included pranayama practices into the toolbox of Yoga. In the Western world, many people still associate Yoga only with physical postures and movements, yet in the classical tradition Yoga included various practices to bring body, breath and mind into a harmonious state.

Patanjali, who has written a classical text about Yoga (The Yoga Sutras, also called the Eight Limbs of Yoga, between 500 BCE and 400 CE) describes Pranayama as a bridge between outward, physical postures and inward, mental practices such as withdrawing the senses, practicing concentration and entering into meditative states of higher awareness.

Over time, various branches of Yoga have cultivated their own approach to Pranayama, which is very interesting to read in this article. Traditionally, the exercises were handed over by an experienced teacher whenever the student was ready.

Gus Wira, one of our experienced local Yoga teachers says: “Many people only focus on the Asana, but to really connect your mind and body you should focus on a proper breathing technique. Breathing is energy, it provides physical benefits while pranayama involves physical, mental and spiritual benefits bringing you deeper into the Asana while you practice Yoga. Pranayama is not a simple breathing exercise, yet it is a scientific breathing process where control over prana is achieved. Pranayama is therefore key.”

Why is Pranayama so important for our health?

Our bodies are designed in such a way that we do not have to think about our breathing. It happens naturally and keeps us alive even during sleep. Yet with our mostly sedentary lifestyle, lack of movement and muscular imbalances, many people use only a fraction of the full potential of breathing and breathing patterns might be restricted.

On a physical level, every inhalation provides us with fresh oxygen that is necessary to create energy in the cells and every exhalation helps to expel waste material such as carbon dioxide. Shallow breathing as well as distorted breathing patterns limit our energy levels, detoxification processes and sense of vitality. Proper breathing, together with a balanced diet and movement practices help to keep our body functioning in the best way possible.

From his long experience in practicing and teaching Yoga, Pranayama and Energy Healing, Gus Wira further explains: “Pranayama is one of the important vital components of Yoga that directly or indirectly affects the proper functioning of different systems of the body. If you practice pranayama regularly, it shows beneficial impacts upon the respiratory system, circulatory system, digestive system and endocrine system. Pranayama ensures more oxygen to the lungs, tones up the kidneys, helps the brain to work more efficiently and controls the functions of the nervous system.”

The holistic benefits of Pranayama

Breathing seems to be the most natural thing in the world, yet there is a whole world to discover when we learn to use the breath as a tool towards vitality and wellbeing. Mastering pranayama practices can help us remove energetic blockages, increase our energy level, calm the nervous system, improve sleep patterns, reduce stress and clear the mind.

The effects of pranayama practices go beyond just the physical level. The breath acts as a link between the body and the mind. When we practice Pranayama, we bridge the physical level with subtler levels of energy and eventually realize, how closely all the different layers of our being (koshas) are interconnected.

Traumatic experiences can restrict out breathing and create blockages in our system (physical, energetic, emotional). Learning to come back to our natural, unhindered breath can help to remove these blockages, resolve emotional tension and bring us back to a more harmonious state of being and way of living.

Various forms of Pranayama

Depending on the desired outcome, there are different Pranayama practices. Some of them are more energizing, others more balancing or soothing. Various styles of Yoga will incorporate Pranayama in a different way, e.g. at the beginning of a Yoga class to become more sensitive to the breath, during postures and movements to bridge body and mind or towards the end of a yoga class in preparation for meditation.

The most basic pranayama practice is breath awareness. It can be a beautiful inquiry and tool for mindfulness to pause and become aware of the flow of breath. Where in my body do I feel the breath? Do I breathe deep or shallow? Is the inhalation or exhalation longer? Are there natural pauses in between the breaths? Does my breath feel restricted or free? Is one nostril more open than the other? When you practice breath awareness regularly, you become more familiar with your breathing patterns, naturally breathe with more ease and become more present.

The more soothing and balancing Pranayamas are Nadi Shodhana or Anuloma Viloma (Alternate Nostril Breathing), Ujjayi Breath (Ocean sound breath) and Brahmari (Humming bee sound breath). Energizing and invigorating Pranayama exercises are Breath of Fire or Kappalabhati and Bhastrika, which we recommend to learn from a qualified teacher who will guide you step by step through the practice.  

The term Breathwork describes modern, standalone breathing practices that usually involve conscious, connected breathing, which are facilitated by a trained practitioner. There are various modalities such as Soma, Rebirthing, Holotrophic or Shamanic Breathwork. While some of these modalities are rooted in Yogic traditions, Breathwork has become a separate path of practice that grows more and more popular around the world.

Pranayama at Udara

Come to Udara to join one of our Yoga classes in various styles and learn from our experienced teachers how to practice pranayama. What is a better way to breathe deeply when you are close to the ocean and fill your lungs with fresh air?

Are you curious how breathing practices can serve you to prepare for deep relaxation and sound healing? Make sure to check out the next event date for our “Breathing & Sound Healing Journey” and reserve your sport. We are looking forward to welcoming you on the mat!