Pranayama - Technique

The pranayama process: The process is called Anuloma-Viloma and consists of 4 steps:

1. Puraka (Inhalation): A single inhalation is termed puraka. It is a process of drawing in air; it is expected to be smooth and continuous. Breaks in puraka must be eliminated with practice.

2. Abhyantara Kumbhaka (Pause After Inhaling): Kumbhaka consists of deliberate stoppage of flow of air and retention of the air in the lungs.

3. Rechaka (Exhalation): The third stage, exhalation, is called rechaka. Like inhalation, it too should be smooth and continuous, though often the speed of exhaling is different from that of inhaling.

Normally, when inhaling, the abdominal wall collapses, drawing in the viscera thus stretching it. During Kumbaka, breath is held and this exerts a strain on the abdominal wall. During rechaka, the wall is relaxed and collapses inward, pushing the viscera against the diaphragm, emptying the lungs.

4. Bahya Kumbhaka (Pause After Exhaling): The fourth stage, the pause after exhaling, is also called kumbhaka, especially when the stoppage is deliberate or prolonged. The fourth stage, completes the cycle which terminates as the pause ends and a new inhalation begins.

Nadi Shuddhi: This is a basic pranayama technique using Anuloma-Viloma process. Sit comfortably, preferably in padmasana (lotus pose). Close right nostril with thumb and inhale through left nostril for 4 counts. Close both nostril for 4 counts & hold breath. Release thumb from over right nostril & exhale to 6 counts, increasing to 8 counts as you become confident. Close both nostrils & hold breath for 4 counts. This is a round of Nadi Shuddhi. Repeat to complete 10 rounds. Rest in between if required. Do 10 mts twice a day on empty stomach.

Share your opinion & experiences…

• What is pranayama?

• How does pranayama impact stress situations?

• How can we enhance our pranayama capability?

• Pranayama & decision making.

• Long term effects of pranayama…

• Variations in Pranayama

• Pranayama sitting postures

• Pranayama and therapy for illness.

• Pranayama and patience

• Right time to do pranayama

• Pranayama and its impact on svabhava

• Pranayama and its impact on yama & niyama.

• Pranayama & relationships…

• Pranayama & diet

• Can pranayama be done at a bus-stop, when waiting at a signal etc. without conventional setting?

Pranayama 1 - Introduction to Breath Control

Breath is the source of life. Breathing changes with stress levels. When confronted with danger, our breathing becomes rapid and shallow to increase oxygen content. When we breathe deeply, blood supply balances around the body, supplying oxygen rich blood to all organs rejuvenating tissues and supporting oxidation process within the body.

We breathe without noticing it. It is an involuntary action, something that is done without being conscious, as a reflex action. During breathing-in, we expand the chest so that the lungs admit air from the atmosphere. The diaphragm which forms the base of the thoracic cavity contracts and moves downward. This causes negative pressure within the lungs, leading to air being drawn through the mouth and nostrils into the wind pipe ultimately reaching the lungs. The downward movement of the diaphragm during inhalation causes expansion of the chest as the lungs fill out against the rib cage. In exhalation, the abdominal muscles contract, squeezing the abdominal viscera against the liver. At the same time, the diaphragm relaxes and it is pushed up, pulling the sternum and the ribs down, squeezing the lungs and forcing air out.

In normal, sedentary breathing, the lungs are not completely filled or emptied in each respiratory cycle. We normally take in and force out about 500 ml. of air in each cycle. After such a normal exhalation we can force out a further quantity of one litre of air. The lungs are not fully emptied even at this stage and still hold about 1200 ml. of air called residual volume that cannot be forced out of the lungs. The maximum volume of air that can be taken in is called aspiratory capacity and this is about 3500 ml. After such an inhalation the lungs hold nearly five litres of air, called total lung capacity. The maximum amount of air that a person can draw out after taking a deep breath is called the vital capacity and it gives information about the strength of the respiratory muscles, the ability of the lungs and the size of the thoracic cage.

Atmospheric air entering the lungs contains roughly 79% nitrogen, 20% oxygen, and traces of carbon dioxide. Out of these only oxygen is used by the body. In exchange, the body gives up carbon dioxide and water vapor. The lungs provide a vast area for this gaseous exchange. The wind pipe (trachea) divides into two bronchi. Each bronchus enters the lung on its side and divides itself into several branches called bronchioles. The bronchioles further divide and sub-divide themselves into fine terminal branches, which end into respiratory bronchioles that hold minute air sacks called alveoli. Alveoli have a very thin lining surrounded by thin walled capillaries that facilitate exchange of gases. Though each alveolus is a very small microscopic structure, the number of alveoli in the lungs is enormous, providing an area of almost 50 square meters for exchange of gases.

The process of exchange of gases in the alveoli to and from the blood surrounding it is called diffusion. Oxygen moves from the air to the blood and is absorbed by the hemoglobin in the blood while carbon dioxide and water vapor diffuse from the blood to the alveolar air.

Absorption of oxygen and elimination of carbon dioxide and water vapor is the essence of respiration. This process goes on continuously in us as long as we live, without requiring our attention. The body changes various elements of respiration to suit the needs of the body. These changes are governed by the nervous system.

Why do we breathe? Every living tissue and cell requires a constant supply of energy to live. This energy is stored in the molecules of substances such as glucose, fructose, fatty acids, and amino acids which are the end products of the process of digestion of food which we eat. These are released by the body through a process called oxidation that uses oxygen. In the absence of oxygen the process of release of energy comes to a halt, and results in the death of that tissue.

It will be observed that in any fight/flight situation, such as while taking a long or high jump, or lifting a heavy weight etc., we automatically stop the breath. Breathing is also arrested when there is a sudden shock and when there is complete absorption of the mind in something interesting. This comes because of intensity of focus. Also, while we are resting, breathing automatically slows down, whereas, when there is physical activity necessitating an increased supply of oxygen and the faster removal of carbon dioxide, breathing automatically becomes faster and deeper. Therefore, there is a definite linkage between breathing and the psychosomatic functioning of the body.

Disciplining the breathing process means increased absorption of oxygen & greater efficiency of the lungs.

Share your opinion and experiences

• Do you practice any form of aerobic breathing?

• What is your experience?

• What are the preparations you make before starting exercises?

• What are the benefits you have experienced?

• Comment on breathing and health.

• Breathing and balanced thinking.

• What changes to your breathing have you have observed when you are stressed.

Lifestyle 7 - Hobbies

A change of activity freshens the spirit…

Why do we look forward to the weekend? It is because we become dull doing the same thing and want a change. Why do we have Monday morning blues? Could it be that variety of the weekend spices our lives and fills us with dread at the prospect of facing another boring week? This is why hobbies are important. Hobbies bring colour and variety in to our lives, increase lateral skills, mostly enable us to enjoy ourselves and reduce stress levels.

Hobbies play a vital role in re-energising us, mainly because the hobbies we undertake are activities we naturally like. There is neither compulsion nor pressure of performance. Hobbies allow us to forget our mundane problems, increase our creativity and awareness levels while lowering stress levels.

Share your opinion and experiences

• Do you have a hobby that is unrelated to your work?

• Do you spend a definite time every week on your hobby?

• Do you have friends who are related to you by your hobby?

• Are you constantly increasing your knowledge in your hobby?

• Do you have a definite budget which you spend on your hobby?

Lifestyle 6 - Social Responsibility

As members of society, we have a responsibility to make our surroundings a better place. We know that stress increases when we have a poor relationship with our neighbours.

There are two ways in which this can be done: by charity (dana) and by interdiction (ensuring social norms are followed by all). The latter is harder because, before we regulate the behaviour of others, we need to be close to perfection ourselves.

Dana (charity): giving to the less fortunate. There are various types of dana’s;

a. Anna Dana (Feeding people): Anna in Sanskrit means food. One should try to share one’s food with others. There are no rules and one could contribute to the extent of one’s capability. If you can afford it, feed others; if you cannot, participate in poor feeding through service.

b. Vastra Dana (Clothing others): Many poor people they live on old clothes. Hence, this dana is important. It is also a simple one to do. One could regularly prune ones wardrobe and remove clothes not in use and give them to the needy. It is important here that the clothes should have decent service life and not be unusable or very old.

c. Vidya Dana (Charity of education): We can support the education of others by teaching others, paying for their education or getting them education material.

d. Lakshmi Dana (Donating money): This is one of the most flexible of charities because the money can be used for any purpose. Generally, the best way to do this is to budget an amount and give it on a regular basis to causes that we hold dear.

Activism: Society also needs people to keep a check on observance of general etiquette without being intrusive. Unless we actively ensure that laws are obeyed and rules appropriate to the requirements, civil society will break down. It is hard to point out where one should draw the line, but participation is a must.

Environment: This aspect has been abused in our path to progress. Every individual is responsible for the upkeep and well-being of the environment he lives in, not just as plant and animals, but also by way of air and water pollution and cleanliness.

Share your opinion and experiences

• Do you participate in any charity work?

• How do you feel when you share?

• What kind to charity do you do?

• Do you interact with your neighbours?

• Do you participate in all functions in your neighbourhood?

• Do you canvass for the betterment of the environment in your neighbourhood?

• When you find people are not following accepted rules of society, do you try to rectify the situation?

Lifestyle 5 - Family

The family is our first-line stress shock absorber. We can unwind only where we are comfortable and home is where comfort starts. It has been proven that people from strong homes make better decisions. Invest in the home & relationships. Home can include siblings, parents, children & cousins, depending on one’s comfort level

Share your opinion and experiences

• How much time do you spend with your family?

• Do you regularly celebrate various events in the family?

• Do you have at least one meal together?

• Do you share your experiences with your family?

• Do you involve your family in all major decisions?

• Do you travel together as a family?

• Are you in touch with your relatives?

Lifestyle 4 - Sleep

Sleep deprivation is a confirmed source of stress. Sleep acts to blot out experiences, both good & bad. It rests the muscles and rejuvenates the body. The essential organs of the body - heart, kidneys, liver etc. - use this time to cleanse the system without interference. When sleep is deprived, fatigue impairs decision making, adding to stress. Try to get at least 6 hrs of unbroken sleep in a comfortable place. Wear comfortable clothes so that there is no strain on the body.

Share your opinion and experiences

• What is your sleep pattern?

• Do you get at least 6-8 hours of unbroken sleep?

• Do you meditate before sleeping?

• Do you wear loose & clean clothes before sleeping?

• Do you ensure that your last meal is light and you have given at least one hour after the meal before going to sleep?

• Do you avoid exercise before sleeping?

Lifestyle 3 - Diet

It is important to remember that we are what we eat. Food is a major source of nutrition. Nutrients that are absorbed by the body can only come from what we eat. Therefore, it is important that in order to preserve our health, we adopt not just the right foods but also the correct eating habits. Poor food habits lead to ill-heath and contribute to stress.

It is important to understand the process of digestion. Food is broken down into manageable pieces in the mouth and mixed with enzymes for digestion. This is why chewing of the food & mixing it with saliva is so important. The food is then swallowed and goes into the stomach.

As the food enters the stomach, signals are sent so that more enzymes are released into the stomach and additional blood is sent to the stomach muscles for complete mixing of the food & for separating the nutrients. Therefore, for proper digestion, we must ensure that we do not overload the stomach with food and that there is adequate water in the stomach for easy movement of the food within it.

The half-digested food then moves into the intestines where the nutrients are absorbed. Food with adequate roughage ensures that food does not stick to the walls of the intestines but moves forward for absorption and evacuation.

Expulsion of waste is a very important element of digestion and oftens determines the health of the person.

Some rules that should be followed are:

Eat in a pleasant atmosphere. Set time apart for eating, eat in a pleasant location and eat silently or in the company of people you are comfortable with.

Eat at regular intervals. The body needs nourishment at regular intervals. Very often, trapped in the rush of deadlines, we either forget to eat or eat irregularly and at odd hours.

Always sit down and eat. Eating on the run may add nutrients, but is upsets the subtle psychosomatic balance of the body. This causes stress.

Eating right. People doing hard, physical labour should eat food that gives them the energy and strength to do the job. People with sedentary jobs must eat lighter food. Similarly, young people need more concentrated nutrition while older people need less.

Chew your food. Chewing reduces food into manageable portions and ensures proper mixing of saliva, a key element in digestion.

Never eat to a full stomach. Space in the stomach must include room for the movement and exhaustion of gas. The recommendation is that one must eat to 75% capacity of the stomach.

Never eat between meals. When food is ingested between meals, the stomach, unable to differentiate between old and new food will push both into the intestine, thereby defeating the purpose of eating… to provide nutrition.

From WHO-Global Strategy on Diet, Physical Activity and Health

• For diet, recommendations for populations and individuals should include the following:

• Achieve energy balance and a healthy weight.

• Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids.

• Increase consumption of fruits and vegetables, and legumes, whole grains & nuts.

• Limit the intake of free sugars.

• Limit salt (sodium) consumption from all sources and ensure that salt is iodized.

The water balance: 85% of the human body constitutes water. Water imbalance can cause a variety of illness like fatigue, kidney stones, constipation etc.

a. Drink at least 2 litres of water every day.

b. Sip warm water. It massages the stomach muscles and aids digestion.

Weight Control: It is healthy to be within your weight range as given above as at this weight, all functions of the body are performing to design for most people.

Height to Weight Range
	Men	Women
Height	Weight	Weight
(Feet and Metres)	(kgs)	(kgs)
5'-0" (1.523 m)	50.8 - 54.4	50.8 - 54.4
5'-1" (1.548 m)	51.7 - 55.3	51.7 - 55.3
5'-2" (1.574 m)	56.3 - 60.3	53.1 - 56.7
5'-3" (1.599 m)	57.6 - 61.7	54.4 - 58.1
5'-4" (1.624 m)	58.9 - 63.5	56.3 - 59.9
5'-5" (1.650 m)	60.8 - 65.3	57.6 - 61.2
5'-6" (1.675 m)	62.2 - 66.7	58.9 - 63.5
5'-7" (1.700 m)	64.0 - 68.5	60.8 - 65.3
5'-8" (1.726 m)	65.8 - 70.8	62.2 - 66.7
5'-9" (1.751 m)	67.6 - 72.6	64.0 - 68.5
5'-10" (1.777 m)	69.4 - 74.4	65.8 - 70.3
5'-11" (1.802 m)	71.2 - 76.2	67.1 - 71.7
6'-0" (1.827 m)	73.0 - 78.5	68.5 - 73.9
6'-1" (1.853 m)	73.3 - 80.7	73.3 - 80.7
6'-2" (1.878 m)	77.6 - 83.5	77.6 - 83.5
6'-3" (1.904 m)	79.8 - 85.9	79.8 - 85.9

Share your opinion and experiences

• What is your diet pattern?

• Do you eat healthily?

• Do you eat on time?

• Do you ensure inclusion of all important nutrients in your diet?

• Do you drink adequate water?

• Do you keep a check on your weight?