We do not know if our ancient masters of yoga were aware of the fact that the air we breathe in is a mixture mainly of three gases, namely, nitrogen, oxygen and carbon dioxide. They knew it fully well however, that life activity depends fundamentally upon the vital air which they called “Prana”.They distinguished ten different forms of this vital air. These were supposed to be responsible for performing different functions in the body. Five of these ten vayus were supposed to be more important. They are: Prana, Apana, Vyana, Udana and Samana. As declared by the great Shankaracharya “one and the same prana becomes known as the five vayus due to diversity of functions.”

The location and functions of the ten vayus are found described in many yoga texts, (e.g. Trishikhi-brahmanopanishad, mantra ; Yoga Yajnyavalkya ; Chhandogya Upanishad,; Amritanado-panishad and so on). We do not have space here to go into the details of these. We should note one fact, however, namely, that the word prana was in use in the Sanskrit language since very ancient times, and has been referred to at several places in the Vedic literature. It is said in the Atharvaveda that the activities in the body are based on prana and apana. The same text at another place has compared the relation of prana with the world of living beings to that of a father with his son,declaring that “prana is the fundamental basis of whatever is, was, and will be”. The word “Pranayama”, however seems to be of a later origin.

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The most basic level of pranayama teaches us to consciously guide air in a long, slow breath through our nostrils and into our abdomen, feeling it fill with positive life force and energy. Then we hold our breath for a few seconds letting the positive energy charge every cell in our body from head to toe and then release the breath as slowly as we took it in. The breath should be natural but controlled and under no circumstances should it be forced either when inhaling, holding or exhaling.

This simple exercise has the potential to change our lives for the positive almost immediately if it is done daily for a few minutes. What we are doing is consciously cleansing our lungs of the impurities that lie deep within it and that have lain there until we decided to clean them out. We are also consciously aligning our inner selves with the outer reality and the cosmic energy that permeates the whole universe. This cosmic energy is called prana in Sanskrit. For many, this simple pranayama exercise is all they will need to transform their lives. Learning to breathe consciously is really only the beginning however and many other will be drawn to explore it further.

Another surprise for many is to find out that the way we have learned from habit to breathe since birth is not the most efficient way! Here is how we should breathe to derive maximum advantage:

* Inhale through the nose. This allows us to naturally filter as many of the pollutants in the air as possible before reaching the lungs. For this reason, breathing in through the mouth is unhealthy. We need to train ourselves to breathe in through our nostrils and it will become second nature soon.

* Let the stomach expand followed by the chest as inhale. Feel the prana go into your abdomen first, not your chest. This allows the prana to energize the whole body. Again, many of us tend to breathe into our chests and this needs to be corrected.

* Calmly observe and be aware of the oxygen and prana entering and exiting your body as it gives life to our body and minds. This awareness attunes our bodies and minds to the life-giving force that permeates the universe and gives us better understanding and a deeper, more fulfilled life.

These are merely the ABCs in the sophisticated science of breathing known as pranayama. But as mentioned before, this is really all that most of us will need to know and if we make these techniques second nature by regular practice, we are sure to see a very noticeable and positive change in our lives in a very short time.

Jayan has spent a couple of decades in the investment industry and is now an “early retiree” partly by choice and partly by circumstance. He is enjoying his retirement and spends his time doing his favorite thing–playing with computers and the Internet.

Please check out his latest efforts at staying busy at http://www.Unfinished Bookcases and Unfinished Pine Bookcases.

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The breath is the most vital process of the body. It influences the activities of each and every cell and, most importantly, is intimately linked with the performance of the brain. Most people breathe incorrectly, using only a small part of their lung capacity. The breathing is then generally shallow, depriving the body of oxygen and prana essential to its good health. Practitioners develop sensitivity to the respiratory process and retrain the muscles of the pulmonary cavity, enhancing their vital capacity and preparing them for pranayama.

Rhythmic, deep and slow respiration stimulates and is stimulated by calm content states of mind. Irregular breathing disrupts the rhythms of the brain and leads to physical emotional and mental blocks. These, in turn, lead to inner conflict, imbalanced personality, disordered lifestyle and disease. Although breathing is mainly an unconscious process, conscious control of it may be taken at any time. Consequently, it forms a bridge between the conscious and unconscious areas of the mind. Through the practice of pranayama, the energy trapped in neurotic, unconscious mental patterns may be released for use in more creative and joyful activity.

Breathing and life span

In addition to influencing the quality of life, the length or quantity of life is also dictated by the rhythm of the respiration. The ancient yogis and rishis studied nature in great detail. They noticed that animals with a slow breath rate such as pythons, elephants and tortoise have long life spans, whereas those with a fast breathing rate, such as birds, dogs and rabbits, live for only a few years. From this observation they realised the importance of slow breathing for increasing the human lifespan. A slow breathing rate keeps the heart stronger and better nourished and contributes to a longer life. Deep breathing also increases the absorption of energy by the pranamaya kosha, enhancing dynamism, vitality and general well-being.

Author Diwakar vashist is a senior consultant of Institute of vedic science, New Delhi, India.He is working on the ancient vedic sciences i.e. vedic astrology, vedic vastu, hatha yoga, meditation Ayurveda etc. for more related informations visit http://www.shreevedic.com

Before delving any further into the Breathing Exercises, will discuss the next topic titled below.

How to Breathe Properly:

If you really want a great illustration on this, observe an infant. They breathe diaphragmatically and naturally. In other words they don’t use their shoulders or squeeze their stomachs (as some vocal coaches will tell you, which by the way, the world renowned vocal coach of the stars, Mr. Seth Riggs, said in his book to be incorrect).

Considering the man coached Michael Jackson, Stevie Wonder, Lionel Richie, Natalie Cole, Luther Vandross… He can’t be wrong!).

Truthfully, the better you are able to perform Sun Salutations the better and quicker your breathing is corrected, so concentrate on them intensely.

I will outline various tests to show you the different forms of breathing and then how to combine all to get the most in your inhalation.

Yoga gives first attention to the physical body, which is the vehicle of the soul’s existence and activity. Purity of the mind is not possible without purity of the body which may be attainable via a mucus-less diet, asanas (or positive exercises) and breath control pranayama.

Pranayama is one of the most important practices in all forms of yoga. In its practice, one is able to control the nervous system and thereby gain gradual control over vital energy and the mind. To breathe means to live and to live means to breathe! From the first cry of the infant to the last gasp of a dying man, they are nothing but a series of breaths.

Truthfully, the air you breathe is more important than what you eat as you derive the bulk of your energy from that very breath of life.

Yogis of old have declared that the correct habit of breathing, with natural diet, would regenerate the race and the modern diseases of civilized man such as blood pressure, heart diseases, asthma, tuberculosis would only be medical names in the Dictionary!

In several institutions in the western hemisphere, correct breathing is being taught for the sake of physical health.

CORRECT BREATHING:

In order to acquire the most amount of air through minimal effort, do the following tests to see which is the most beneficial.

Test 1
Sit erect in Vajrasan (see Chapter 3 on asanas); cross legged or in a chair. Ensure that the spine is straight. Now relax the abs. Do not raise the chest or bend forward.

Now accompanying the sound of your metronome, set at 60 bpm, inhale while allowing the diaphragm to descend without raising the chest and/or shoulders. The aim should be for the dome of the abdomen to have a slight outward curve NOT, as some so-called vocal instructors insist, as in “Sing from your diaphragm!” Count how many seconds of inhalation you can do with this method and take mental notes!

Test 2

-Sit erect as in Test 1.

-Now defy test one’s objective and stiffing the diaphragm.

-Next expand the chest and take a long deep breath. Here the breathing will be done via the respiratory muscles connected with the ribs.

-Do you notice how much air you can actually inhale through this…not much right?

Test 3

-Again sit erect as in the previous positions.

-Contracting the abdomen take a deep breath by raising the shoulders and the collarbones, -Your test will show that you can inhale only but so much via this method.

Test #1 is known as Deep breathing
Test #2 is known as Chest breathing
Test #3 is known as High/Shallow Breathing

Naturally Deep breathing is the best and might only be mastered by conscious effort or via the Sun salutations and especially the Shoulder Stand and its counter poses. (Although a proper diet tends to steer you in that route naturally!)

Now that we have gone over an overview of rediscovering how to breathe, something babies and virtually all animals know instintively, in part 2 we shall be going over some actual Yogic Breathing Exercises.

Namaste,

Foras Aje

Foras Aje is an independent researcher and author of Fitness: Inside and out, a book on improving physical and mental health naturally. For more information on the latest health news and breakthroughs visit his site at http://www.bodyhealthsoul.com/.

The following abdominal breathing exercise will enable you to prepare safely and correctly for more advanced breathing exercises.

1. Lie on your back on the floor or on your bed with your legs hip distant apart and arms out to your side at a 45 degree angle. Make sure your palms are facing up. Take a slow steady breath in and gently close your eyes. If your lower back is sore, rest on your back with your feet flat on the floor and knees pointing up and draw your lower back as close as possible to your heels. Stretch your shoulders up to your ears and relax, slowly roll your head from one side then over to the other side and back to the centre.

2. Rest both hands on your abdomen, (over your navel area) with your fingertips slightly apart. Spend a few minutes allowing your breath to settle and then take a long steady breath in through your nose and slowly exhale, again through your nose. As you inhale, focus your attention on your hands and see if you can feel your abdomen rise and your hands draw apart from each other.

3. Slowly exhale, again through your nose and notice your hands move down and fingers come back together again.

4. Repeat this simple breathing in and breathing out routine for 5 – 10 rounds.

5. As you become more familiar with abdominal breathing, gradually breathe in for a count of three and slowly breathe out for a count of 6. This will enable you to get a full and real feel of the movement of your abdomen and diaphragm. You will also notice how calm and quiet your mind becomes as you focus on deep abdominal breathing.

Once you have mastered the art of practicing abdominal breathing you are ready to move onto the next stage of your breathing practice – the Full Yogic Breath.

The Full Yogic Breath

The Full Yogic Breath makes full use of all your respiratory muscles. Like any muscle, the more you use it correctly, the greater efficiency it has. To practice the Full Yogic Breath:

1. Sit on a chair or on the floor. Relax your body and gently close your eyes.

2. Place one hand on your chest, just below your collar bones and the other hand flat on your abdomen.

3. As you breathe in, breathe in through your nose, feel your abdomen expand as you draw energy up from your abdomen and up to your rib cage and finally up to your upper hand resting below your collar bones.

4. As you exhale, relax the abdomen first then lower the rib cage and then the lungs.

5. It takes a while to get used to breathing in and out from your abdomen but with practice you can master the Full Yogic Breath and use it anytime you feel stressed, overwhelmed or tired. You will instantly feel refreshed and energised and more able to concentrate.

Now that you have the hang of these two basic yoga breathing exercises you are ready to practice Pranayama breathing exercises which help to balance your nervous system.

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Ujjayi breathing is one of the main varieties of pranayama and is sometimes referred to as the Victorious breath. It can be used at any time, being particularly powerful during asanas to enhance your stretch and concentration and increase your energy levels. Ujjayi breathing is easy to learn and can benefit the body by increasing the flow of prana (life force); oxygenating and purifying the blood; clearing phlegm; increasing the flexibility and strength of the thoracic area; improving digestion; toning the nervous system; and as the thoracic area strengthens, building self-confidence.

Bear in mind that you will be partly closing the epiglottis. This will allow the air to enter the windpipe more slowly and you will notice a particular feeling and a distinctive sound which accompany this. Making this sound will focus your awareness on your breath and allow you to dwell in the moment.

Start is by sitting in a comfortable position, checking that the spine is vertical. Allow the hands to rest comfortably in the lap. Relax.

Exhale fully through the nose. Inhale, and as you exhale, partially open your mouth and allow a gentle “ha” sounds to escape. It sounds much like the breathing ‘Darth Vada’ favours. You will notice the sensation of the air vibrating in the back of your throat. Allow the inhalation to come comfortably into the lungs, but not overfilling them. Once you have understand the principle, close your mouth so that the air is moving in and out through your nostrils, with the sound and vibration continuing on both the inhalation and exhalation. Allow the breath to be long, deep and relaxing.

Avoid trying too hard. By letting go, relaxing the shoulders, softening the mouth and allowing the ujjayi breath to happen with minimum effort, you will succeed. With practice you will be able to enjoy the rhythm of the ujjayi breath and your lungs and diaphragm will strengthen as they work with the narrowing of the throat. Your energy levels will increase whilst still retaining a sense of centredness and emotional balance.

Beryl Whiting is an experienced and qualified Yoga Instructor offering Hatha Yoga classes in the South Beds and Milton Keynes area of the UK. Beryl’s teaching style encourages her students to enhance the awakening of an awareness of what is happening in their mind and body. She is particularly noted for her soothing voice and relaxation sessions. A Relaxation CD is available from her webblog at http://www.yoga4healthyliving.com. This webblog is full of ideas of practical ways to develop and maintain a sense of emotional and physical well being.

“Prana” is our life force. If we want to simplify the Pranayama, we can say that it is with Prana we are alive. And Pranayama is the method to give exercise to that Prana so that it remains in perfect harmony. Well, I know this may sound weird to some people who have heard many other tangible and intangible definitions of Pranayama. But I can see that this one is quite legible and comprehensible. If you want good and functioning knees, doctors advise you to walk regularly, if you want perfect figure, you should give appropriate exercise to your body. Then isn’t it must to give good exercise to the life force (prana) that runs you as a whole?

Pranayama is in short proper utilization of this amazing and absolutely free source of energy so that we encounter remarkable changes in our health. It is not just oxygen. It is the modified force that enables us to live to the fullest!

Let’s list some of the most visible and comprehensible benefits of Pranayama:

(1) Prevents aging: Well, in face of so many anti-aging creams and pills available in the market at platinum price, Pranayama practice is the free medicine available to avert aging. It is evident that longevity depends upon your breathing rate. If it is faster, you have fewer years to live. Pranayama helps you reduce the breathing rate to a great extent and gives you extra life full of joy and inner happiness. Ask those who practice Pranayama regularly and have a look at their skin. Study has revealed that Pranayama regular practice keeps your skin wrinkle free and glowing.

(2) Cardiovascular health: with regular practice, you tend to inhale more and more oxygen and circulate it freely all over the body. All the body cells get rejuvenated and the blood circulation improves amazingly. The pumping action of heart gets stabilized and blood pressure gets controlled. There are thousands of people who have stopped all anti-hypertensive tablets after they started practicing Pranayama.

(3) Breathing Rate is stabilized and reduced: The way we breathe decides how our health is. It is said that as the meditation helps the person to calm down, Pranayama helps one control their respiration in a positive way and slow down the heart rate so that cardiac outflow is stabilized and no undue stress is laid on heart muscles.

(4) Enhances mental acuity: The study reveals that there has been marked improvement in a person’s concentration power after he practices Pranayama. The changes are visible right from the first week and the person feels less distracted during work. The improvement in cognitive abilities and with memory power is additional plus. If instead of sending students to “improve memory” classes, parents insist on doing Pranayama once a day, it will be rewarding for sure!

(5) Negative mental qualities diminish in course of time: We all go through varied stress and strains. But as is aptly said, ‘make stress work for you’, Pranayama helps us achieve this. We can slowly but surely gain control over our anger, anguish, fears, phobias, anticipatory anxieties, greed, etc.

(6) Enhances immunity: All body parts get more oxygen and toxins are flushed out of the system with daily practice of Pranayama. The enhanced bodily resistance power due to rejuvenation of cells helps us conquer many diseases. No wonder Pranayama experts were striving for a mass attempt to perform Pranayama when we were hit by severe epidemic of swine flu. Digging well upon facing utter scarcity of water is never good than to be in a position to face anything. Immunity booster life force is instilled with every type of Pranayama, be it Kapalbhati or Anulom-Vilom.

(7) Improves digestive system: Pranayama does mild to moderate massage to entire gastrointestinal tract. The people suffering from ANY kind of gastric or intestinal disorder get benefited with Pranayama. People with constipation and hyperacidity never feel the need to take laxative or antacid once they start practicing Pranayama daily.

So, when are you starting your routine of Pranayama? First get your body attuned to it by practicing rhythmic deep breathing and then learn Pranayama step by step from an expert. You will not be far away from reaping the excellent benefits!

Dr Shreya Deshpande is a senior homeopathic consultant of India and is running Online Homeopathic Consultation Services at http://www.drshreya.com. She has penned several articles and papers regarding homeopathy and is a popular homeopath and a health counselor in India. Watch her health blog http://www.drshreya.blogspot.com for interesting health info.

Kapalbhati is one of my favorite pranayamas. Kapalbhati is a subcategory of Pranayama that comes in the 3rd chapter of “Pantajali Yogdarshan”. Amongst the several Pranayamic exercises and techniques; Kapalbhati is noteworthy as Kapalbhati is an exercise the practice of which imparts glow to the skull; a cleansing process which brightens the forehead. Kapalbhati is a pranayama technique which invigorates the entire brain and awakens the dormant centers that are responsible for subtle perception.

Although performing kapalbhati is basically quite straight forward, it is important that it is performed correctly in order to obtain the best results. It includes breathing slowly as usual and then forcing the breath outside. A major effect of kapalbhati is to increase air pressure in short bursts in the nasal pharynx and sinuses, which stimulates the forward part of the brain. However, if both nostrils are blocked, Kapalbhati cannot be done. The technique uses short and strong forceful exhalations while inhalation happens automatically.

Kapalbhati is theretofore a highly energizing abdominal breathing exercise as it causes the stomach to collapse as the exhalations are forced. Kapalbhati is a highly energizing abdominal breathing exercise. Kapalbhati could be done as fast as two strokes in a second. Kapalbhati is the one major yogic breathing technique capable of expelling toxins from the lungs. Though kapalbhati is usually done sitting down, it can be practiced standing up.

This pranayama technique actually invigorates the brain and cleanses the mind. I think Kapalbhati is the one that helps me most. Baba Ramdev is a great proponent of the Kapalbhati and suggests at least 10-15 minutes a day to get rewards.

S. Singh is great fan of Baba Ramdev and has been following his yoga for several years specially Kapalbhati.

One of the most common but least treated problems in Type 2 diabetes is a kind of “brain fog”. When blood sugar levels are uncontrolled, the biochemical control mechanisms that keep blood vessels open don’t work well. The brain, in particular, is affected by poor circulation.

Many long-term Type 2 diabetics develop a slowing of evoked potential, which is a technical way of saying their thought processes take longer because their brain has difficulty obtaining the right amount of oxygen to use all the sugar delivered by their bloodstreams. Researchers at the University College of Medical Sciences and Guru Teg Bahadur Hospital in Dehli set out to see if 45 days of yoga might help Type 2 diabetics recover normal cognitive function.

The Indian doctors didn’t ask diabetics to become yogis in 45 days. They only asked the participants in the study to do simple poses for a few minutes a day, and to add 15 seconds of a more difficult pose once a week. They also learned pranayama, a simple technique of controlling inhalation and exhalation of breath.

The study volunteers became increasingly proficient in yoga, but they were not expected to become masters. After 5 days of training, the diabetics in the study were allowed to practice on their own schedule, meeting their yoga teacher once a week.

At the end of 45 days these diabetics were invited into the lab for measurements of how fast their brains responded to various kinds of sensory information. The volunteers were given a test to measure how fast and how strong the neurons in their brains reacted to an “oddball” or unexpected stimulus. As the researchers expected, brainpower was uniformly increased after yoga practice. The diabetics who practiced yoga, even beginning yoga, had faster and stronger responses to electrical stimuli. But that wasn’t all.

The Type 2 diabetics at the beginning of this study had blood sugar levels that Type 2 diabetics around the world usually have in real life, an average of about 172 mg/dL (9.5 mmol/L) when fasting and about 260 mg/dL (14.4 mmol/L) after eating a meal. After just six weeks of yoga practice, however, with no change in diet or medication, the average fasting blood sugar had fallen to 133 mg/dL (7.4 mmol/L) and the average post-prandial blood sugar had fallen to 198 mg/dL (11 mmol/L). This is a better result than is obtained by using any diabetes medication except insulin.

The Indian researchers attributed these results to reduction in stress. The daily practice of yoga relaxed both the brain and the central nervous system, lowering the production of cortisol, the stress hormone that stimulates the liver to release sugar. Yoga, the researchers found, works in much the same way as metformin, with the additional benefit of increasing brainpower.

Would you like more information about alternative ways to handle your type 2 diabetes?

To download your free copy of my E-Book, click here now: Answers to Your Questions… its based on questions many diabetics have asked me over recent months.

Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your type 2 diabetes.
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Beverleigh Piepers is the author of this article. This article can be used for reprint on your website provided all the links in the article are complete and active. Copyright (c) 2010 – All Rights Reserved Worldwide

And perhaps you’re one of the millions of people diagnosed with Chronic Fatigue Syndrome or an autoimmune deficiency due to the factors in your life. (By the way, there was no such thing as either of these diagnoses in medical texts 30 years ago…)

And then again, maybe you’re just one of billions of people in this world who would literally pay for energy if you could get a shot of it in a bar.

But the incredible thing about all of this is that you actually don’t need to pay anything to “get” the energy that you need to live, to be well, and to thrive. The energy you need is truly already inside of your body.

According to the ancient science of Yoga, there are simple breath exercises (known as Pranayama in Sanskrit) that can actually assist with the symptoms of general fatigue and – at least for me and many of my personal students – promote total health and wellbeing when complemented by an adequate diet, correct sleep and rest, and proper lifestyle habits.

The following are a few types of breath that can be practiced for one to three minutes daily. Please note that while these breaths can be practiced on their own, it is best to combine them with a 1-5 minute rest in Shivasana following pranayama.

The first breath is known as a Full Yogic Breath. It is simple and can be done just about anywhere. Begin this way:

1.Simply inhale deeply letting your belly go completely.

2.At the top of the breath, suspend the breath, just hold it briefly to calm the nervous system and flood the body with oxygen,

3.Then let the breath go, actively pulling your belly button back toward your spine and squeezing your abdominal muscles.

4.Hold your breath out at the bottom of your breath and make sure you are getting every last bit of air out of the lungs to remove excess carbon dioxide in the body while massaging the organs.

5.Rinse and repeat.

Then, after an appropriate rest and normal breath, try Kapalabati or Skull Shining Breath:

This particular breathwork is one of my favorites because I can actually feel the results of it immediately, and it can be done in the shower, in the car riding to work, or when I am cooking supper. Skull Shining Breath is one exercise that Amy Weintraub recommends in her book, Yoga for Depression. I have trained personally with Amy and have read many of her articles in Psychology Today as well as other prominent publications. This breathwork, Amy cites, is very effective for people with various

forms of depression. Because it is mood elevating and energizing, don’t do this breath right before bed or if you are already feeling jittery.

To do Kapalabati Breath:

1.Inhale and exhale one normal breath.

2.Exhale forcefully through the nose, as if you were trying to blow a bug off the end of your nose while you are gardening. The belly button moves quite sharply back toward the spine.

3.The inhale will just come passively, you do not have to focus on it at all.

4.Continue to exhale in these short bursts through the nose for 3-11 minutes. *

5.Inhale when you are done, suspend the breath, and exhale completely and slowly through the nose. Do this several times.

And now would be a great time to lay down on your back, arms and legs out to the sides slightly. Cover your body with a blanket and your eyes with a lightly scented eye pillow. Just relax and breathe. And be.

This article was inspired by Siri Temple’s e-book, Energy For Life: The All Natural Way to Beat Fatigue, Exhaustion, Brain Drain & The Blahs. To read more, see her website at http://www.youryogalife.com.

Siri Temple is a Certified Yoga Teacher, Clinical Ayurveda Therapist, and founder of Yoga Life – Inspirations for Yoga, Aspirations for Life. You can inspire your own yoga practice and get one of her free audio courses on Cultivating True Health through Ayurveda & Yoga at her website, http://www.youryogalife.com