The 8 Limbs of Yoga: Pranayama
Welcome back to my blog series diving into the 8 Limbs of Yoga! If this is your first time here, I would suggest going back to my previous posts where I discussed the first 3 limbs: the Yamas, Niyamas and Asana, to give you a little bit of a foundation before diving into the 4th limb: Pranayama or the practice of breath control.
The 8 Limbs of Yoga are a set of “guidelines” that make up the entire practice of yoga (which goes so far beyond the physical practice). These guidelines offer us a prescription of sorts for our moral conduct and self-discipline, and draw attention to our health and the spiritual aspects of our nature.
The word prana translates to “life source” or “energy” so it’s no coincidence that Pranayama refers to the practice of controlling the breath, as our breath is what keeps us alive. By intentionally working with our breath, we can improve the state of our physical being and our mind, as well.
When working with the breath, we can influence our mental and physical state in a variety of ways, depending on the specific breathing technique that we’re using. For example, some techniques are more calming in nature, while others can be more energizing. When we’re practicing Pranayama, we’re clearing obstacles in our body out of the way and making room for prana or life source/energy to flow through us more freely. Not only does this improve our breathing, but our bodies can function more optimally and our minds become more clear.
“For breath is life, and if you breathe well you will live long on Euarth.” – Sanskrit proverb
Have you ever let out a big exhale at the end of a long day or amidst a frustrating situation? This is an example of the body naturally relieving stress, and the foundation for all deep breathing practices is rooted in the science of yoga.
Some of the documented benefits to deep, regulated breathing are:
Reduces stress & anxiety
Lowers/stabilizes blood pressure
Increases energy levels
Improves immunity
How does this work? Deep breathing activates our parasympathetic nervous system, which reduces the stress response of the sympathetic nervous system to things like stress and anxiety. The sympathetic nervous system controls our fight-or-flight response when a stressful situation triggers a burst of energy to help us escape the perceived “danger”.
Have you ever noticed when you’re anxious or stressed, your breathing becomes rapid and shallow? This is your fight-or-flight response at work. With deep breathing, you can (almost instantly) restore a sense of calm to your mind and body.
While there are many breathing techniques out there, I wanted to share with you my personal favorite - box breathing. It’s so simple and accessible (you can do it anywhere!) and really helps me when I’m experiencing anxiety.
Box Breathing Technique:
Begin by letting all of the air out of your body with a deep exhale through the mouth.
Seal your lips.
Breathe in through your nose for 4 counts.
Hold the breath at the top for 4 counts.
Exhale through the nose for 4 counts.
Hold the breath out for 4 counts.
Repeat at least 3 times.
That’s it! It’s really that simple to apply the practice of Pranayama to your life. Try box breathing the next time you’re feeling stressed or anxious… and let me know what you think!
xo,
Kelsey