Prāṇāyāma
Breath control in yoga is an important element in establishing inner focus. In yoga, these are transitional or independent exercises. In the transitional exercises, the breath is synchronized with the movements between body positions (asanas). However, the independent breathing exercise also has its own value. Modern medicine is now well able to explain the physiological task in the cardiovascular system. The interaction between the sympathetic and parasympathetic nervous systems and their roles in stress and stress management is now also recognized by Western medicine.
Time to live – time to breathe
Stress, anxiety and restlessness are omnipresent in today’s sometimes very hectic world. Stress and chronic permanent strain are among the main factors that make us ill in the long run. It may sound nonsensical, but many people do not know the importance of proper breathing. What has been passed on in Pachakarma for many thousands of years from good experience is now receiving scientific confirmation, but without mentioning the creators of the knowledge. Almost 25 years ago, the role of nitric oxide as a signaling molecule and its importance in controlling blood pressure was discovered. Quiet nasal breathing brings nitric oxide into the body through the epithelial cells of the nasal mucosa, and with slow exhalation it accumulates, regulating blood pressure. In the same way, the ratio of oxygen and carbon dioxide in the blood has an important meaning. All 3 factors can be influenced by proper breathing technique. A fact that has long been known in yoga and used for health to this day.
Three breathing exercises that can be easily integrated into everyday life
Abdominal breathing
Abdominal breathing is the breathing for all lifetimes where we need to keep a cool head and catch the first stress reaction. It can be performed well while walking, standing and lying down. The rhythm is as follows: 0. Place the hands on the lower abdomen. 1. Slowly breathe in through the nose, into the hands. The abdomen should lift clearly from the air volume. 2. form the lips as if you were speaking silently, that is, only in the mind a “huuuu”, that is, exhale slightly audibly through the mouth (howling wind). The hands on the belly may support the breathing. Repeat at 1. A modern variation of abdominal breathing is box breathing. Here, there is a pause between each inhale and exhale. In classical box breathing, each phase lasts about 4 – 6 seconds. In the assymetric version, the exhalation lasts a little longer, e.g. inhale (4 sec.) hold (4 sec.), exhale (8 sec.) hold (4 sec.). During abdominal breathing, the excess oxygen, which is supposed to supply the muscles during stress and danger, is regulated back.
Hum-hum breathing
This breathing is mainly performed while lying down, but it can also be performed while standing, walking and sitting. The rhythm is as follows: 0. Exhale deeply through the nose (deflate the lungs), 1. Inhale deeply through the nose (a. fill the lungs, b. raise the diaphragm), 2. Exhale slowly through the nose and use the vocal cords to intonate an audible humming-humming sound. It should be noisy enough that you feel the vibration in your head. Repeat at 1. With the vibration, you lengthen the duration of the exhalation, thus enriching nitric oxide and carbon dioxide in the blood. The longer frequency of exhalation gives the parasympathetic nervous system the upper hand. Stress and anxiety are thus pushed back.
Alternate breathing (nasal circular breathing)
In alternate breathing, use your finger to alternate between one nostril and the other. Breathe in slowly through one nostril, then breathe out slowly through the other nostril, and then breathe in again through that nostril. Then switch again.
You will then have the following rhythm: 1st left in (right closed), 2nd alternate, 3rd right out (left closed), 4th right in (left closed), 5th alternate, 6th left out (right closed) – repeat at 1.
You are breathing continuously, i.e., the air is not significantly held between alternations.
This is the modern interpretation of alternate breathing; in traditional yoga, sitting position and hand position play an additional role.
Alternate breathing is primarily performed while sitting. It is intended to calm and restore inner balance.