Unlocking the Power of Pranayama and Yogic Breathing
How Breathwork Transforms Mental Health and Why You Should Start Today
Breath is the essence of life. It is the subtle force that animates all the processes and functions of the body and fuels the thinking of the mind. In the vast world of yoga and its multifaceted practices beyond the poses, one of the most transformative aspects is Pranayama, often referred to as yogic breathing. Pranayama is an ancient practice deeply rooted in yoga philosophy, and it plays a pivotal role in enhancing mental health and well-being. Let’s explore what pranayama is, how it affects your body and mind, and why you should consider incorporating it into your daily life. We will also delve into the fascinating connection between pranayama and the nervous system, and its relevance in modern life.
The Breath as the Gateway to Prana: Pranayama can be understood by breaking down the term into its components: "Prana" refers to the life force or vital energy, while “yama” or "ayama" means control or extension. In essence, pranayama is the practice of controlling and extending the vital life force through breath control and other energetic practices.
Every time you breathe, you interact with prana. The breath is not just the simple exchange of air but it is a vehicle for prana to enter your body. It nourishes us and sustains all your bodily functions, and animates your thoughts. Without prana, neither your body nor your mind can function.
Pranayama - The Fourth Limb of Yoga and the philosophical approach
Yoga philosophy in the yoga sutras teaches that there are eight limbs of yoga (ashtanga yoga), with the physical postures (asanas) being just one aspect, the third limb. Pranayama is the fourth limb, and it plays a crucial role in yoga practice.
Patanjali's Yoga Sutras, a foundational text in yoga philosophy, emphasizes the relationship between pranayama and stilling the mind.
Sutra 2.47 states, "Yoga pose is mastered by relaxation of effort, lessening the tendency for restless breathing, and promoting an identification of oneself as living within the infinite breath of life." In simpler terms, the purpose of movement in yoga postures is to calm the breath, allowing the mind to function more effectively and perceive reality more clearly.
Sutra 2.49 continues, "When that (asana) is accomplished, pranayama follows. This consists of the regulation of the incoming and outgoing breaths." Pranayama is the next step after being established in asana, and it involves the control and regulation of the breath.
Sutra 2.52 adds, "Then the covering of the illumination of knowledge is weakened." This "covering of illumination" refers to the karmic imprints and conditioning (samskaras) in our minds, which influence our actions and reactions. The correct practice of pranayama helps weaken these influences.
Sutra 2.53 then says “additionally the mind becomes fit for concentration” The correct practice of pranayama prepares the mind for concentration, the first stage of meditation where the mind can be fixed where it is directed rather than distracted.
The Nervous System Connection
When your brain perceives a threat or stressor, whether it's a physical danger or a psychological stressor, it sends signals to the hypothalamus, a part of the brain responsible for regulating the autonomic nervous system. The hypothalamus signals the sympathetic nervous system to prepare the body for action. This results in the release of stress hormones into the bloodstream, including adrenaline and cortisol. These hormones increase alertness, heart rate, and the flow of blood to muscles, preparing the body for "fight or flight." This is like pushing down on the gas peddle of the body.
In ancient times, when chased by a bear, humans went into "fight or flight" mode, where blood rushed to the limbs and stress hormones surged through their bodies. In response to the immediate threat, the body either fought the danger, fled from it, or froze. This allowed the body to make its way back to homeostasis after stress.
In modern times, we often experience similar stress responses from things like emails, arguments, or overwhelm but we don't have the same opportunity to fight, flee, or feign death. Instead, we sit with the stress and continue to experience it over a prolonged period it can have significant impact on our physical and mental well-being.
The breath serves as a bridge between the parasympathetic and sympathetic nervous systems. These two systems regulate our body's response to stress and relaxation. Through conscious and unconscious control of the breath, we can influence our nervous system's functioning. I’m sure you have heard at one point or another someone say to “take a deep breath” when experiencing agitation or heightened stress response. It can be annoying at the time, but there is truth to this sentiment. The same way your stress response affects your breath, like a shortened higher chest breath, it works the other way around to..your breathing can affect your stress response.
Why Breathwork Works and Why You Should Do It:
Breathwork offers a multitude of benefits for mental health and physical health, below you can find some of the benefits although they are vast and far exceed this list. I find these to be some of the most important ones.
Increased Focus, Concentration, and Mental Clarity - Pranayama enhances cognitive abilities and mental clarity, making it easier to concentrate on tasks.
Mindfulness and Self-Awareness - Practicing breathwork increases mindfulness and self-awareness, essential for emotional well-being and self monitoring your mood and mind-body state.
Parasympathetic Nervous System Activation - Breathwork activates the parasympathetic nervous system, reducing stress and anxiety. Like gently pressing on the brake pedal to slow down and tell your body and mind that you are safe.
Balancing Energies - Breathing techniques can help balance your energy, whether you need to calm down or get energized.
Slowing Down Racing Thoughts - Breathwork can serve as a tool to calm racing thoughts, by being something to put your full attention on and promote mental ease.
Facilitating Mind-Body Connection: It strengthens the connection between your body and mind, which is vital for holistic well-being, and finding stress relief.
Breathwork is a tool you always carry with you, offering a path to balance and well-being no matter where you are - no outside tools needed!
Breathwork, specifically pranayama and yogic breathing, is a fundamental aspect of yoga that can significantly impact your mental health and overall well-being. It is a practice that aligns with the principles of yoga philosophy, helping you still the mind, weaken the influence of past conditioning, and prepare the mind for concentration and meditation.
Whether on or off the mat, breathwork is your constant companion, a powerful tool to regulate your nervous system and achieve mental balance. Incorporating breathwork into your daily life can lead to increased focus, mindfulness, reduced stress and anxiety, and a stronger mind-body connection. The transformative potential of breathwork is always within your reach, right under your nose, waiting to be harnessed for your well-being and personal growth.
If you're interested in exploring breathwork further, consider checking out my free resource of “the what, the why, and the how of yogic breathing” or scheduling a consultation to create a personalized plan of techniques tailored to your unique needs. Breathwork is not just a practice of inhaling and exhaling, it's a journey towards a healthier, happier you. Start your journey today.
Hi, I’m Lauren Reek. I’m a Yoga, Meditation, and Breathwork Teacher and Holistic Wellness Coach located on Long Island. I have dedicated my life to helping people navigate the ups and downs of life and create a toolbox of tools they can continue to go back to when things don’t go as planned.
My mission is to be a supportive guide and resource for others on their journey towards total wellness and personal development, and embarking or currently on the path of yoga. I want to make feeling good accessible, informative, and fun.
My approach to yoga is a holistic and adaptive one, inspired by the lineage of Ashtanga Yoga (eight limb path of yoga) and yoga therapy, where I help make the poses and techniques fit to you and find your version of the practice rather than fitting you into a pose. Using the time on the mat and in sessions to practice skills and techniques that you can bring off of the mat and into the world.
