In the hustle and bustle of modern life, one often overlooks the simple yet profound act of breathing. Proper breathing techniques not only play a crucial role in sustaining life but can also have a profound impact on our overall well-being. There are a wide range of benefits to utilizing our entire breathing system.
Tremendous health benefits take root in even one session alone. Other benefits include balancing and cleansing energy channels, psychological tranquility, & spiritual awakening. In this article, we will delve into the art and science of breathing, exploring various techniques that can enhance your physical and mental health.
These teachings come directly from David Goulet at Pyramid Yoga Center in Koh Phangan, Thailand. This information comes from his course The Art of Breathing.
Watch my 20 minute YouTube video to begin to experience these benefits for yourself:
*Breathing techniques should be performed under the supervision of a qualified instructor to ensure they are being done safely and effectively. If you’re new to breath work, please be gentle and not forceful with the practices in any way. If you would like to do a session in person or online, please contact me here.*
There are also a series of relevent asanas (movements) which greatly enhance breathing practices and open up related muscles and airways which are not listed here. Send me a message if you would like to have a private class.
Pranayama Means Energy Control
Pranayama is an ancient practice rooted in the yogic traditions of India, encompassing a range of breathing exercises designed to manipulate the flow of prana, or life force energy, within the body. The term “pranayama” is derived from two Sanskrit words: “prana,” meaning life force or vital energy, and “yama,” meaning control or expansion.
This practice goes beyond the simple act of breathing for sustenance and explores the profound connection between breath, mind, and body. Pranayama techniques involve conscious regulation of the breath through various patterns of inhalation, exhalation, and retention, aiming to balance and enhance the flow of prana throughout the energy channels, or nadis, in the body.
With the oxygen we absorb through our breath comes prana, the vital energy which both nourishes the nervous system and replenishes the essential forces that power the body. Though this concept has been understood for thousands of years in the East, it is only in the latter part of the 20th century that scientists have realized there are extra electrons attached to some of the molecules of the air we breathe (making them ionized).
These are, in fact, the little electrical charges that add up to make our vital force: prana. We absorb this force with every breath we take. In a world where the average person is only breathing with one-tenth of their lung capacity, we do not get enough of this important energy, nor do we obtain enough oxygen. This we change with yoga.
Why You Should Breathe Through the Nose:
Because of the prana absorption (prana or chi, the vital life force, electromagnetic energy) which is taken in through the olfactory sense of smell – an energy that is taken directly in to the brain to empower the nervous system.
Prana is in essence the energy of detachable electrons spinning around the proton of atoms. It is abundant as extra electrons found in the natural air of jungles, by the ocean, near waterfalls etc. as the movement of molecules creates the releasing of these energy “particles”.
Prana or chi is basically the same power that we create in electricity through the flowing of electrons in copper wire.
In humans it makes us feel positive, happy, and optimistic, creating a sense of ‘well-being’.
As prana goes directly into brain, air goes to the lungs, oxygen is absorbed into the blood and taken everywhere throughout the body and it’s 50 trillion cells. The massaging effect from the movement of the diaphragm also stimulates better circulation to the legs and back. All of the internal movement also helps the cells to release CO2 from cells and interstitial fluid where it tends to accumulate and create acidic toxicity.
Mindful Breathing: The Power of Presence
Incorporating mindfulness into your breathing routine can amplify its benefits. By focusing your attention on each breath, you cultivate a heightened sense of awareness. Mindful breathing not only reduces stress but also improves concentration and cognitive function.
In essence, our minds are very good at distracting us and keeping us “entertained,” especially when we are working. Yes, proper breathing is a type of work which requires effort. Simply notice when your thoughts drift to another place and gently, yet persistantly, bring them back to the FEELING of taking each breath.
Learn to enjoy riding the waves of energy in and out. Take control of your mind and cease allowing your mind to control you.
“You are creating an experience and then feeling that experience as much as possible”
– David Goulet (Pyramid Yoga Center)
The Foundation: Diaphragmatic (Belly) Breathing
Proper breathing begins with the diaphragm, a dome-shaped muscle beneath the lungs. Diaphragmatic breathing, also known as belly breathing, involves inhaling deeply through the nose, allowing the diaphragm to expand, and exhaling fully through the nose. This technique ensures efficient oxygen exchange and promotes a sense of calm.
The Benefits of Proper Belly Breathing (ADHAM PRANAYAMA)
The pressure and release on abdominal organs is a gentle internal massage that stimulates better circulation of body fluids in all digestive, sexual and eliminative organs such as: stomach, pancreas, liver, gall bladder, spleen, intestines, colon, uterus, prostate, kidneys, adrenals etc.
These body fluids, mostly blood and lymph have a higher (enriched) level of oxygen because of the deeper breathing in the lower lobes of the lungs, creating a rejuvenating and healing effect in the trillions of cells in all of the above glands and organs. In essence this is our life support system.
In this form of breathing the air is channeled into the inferior or lower lobes of the lungs, causing the abdomen to bulge out like a balloon when air is blown into it.
It is not that the air actually goes into the belly: the diaphragm muscle is used in this action, moving it down onto the digestive organs during inhalation, pushing the abdominal organs out of the way, thereby bulging the belly out. During exhalation the diaphragm moves back up into the chest. When the air is expelled fully the abdomen is pulled in as well, the navel being drawn in towards the spine to squeeze out all the air.
Reminder: it is very important to get all the old air out.
This movement of the diaphragm muscle in the lower section of the torso provides a massage for all the organs in the lower body area, stimulating better function of those organs, good circulation, good digestion and elimination, and healthier sexual functions.
The movement of the whole abdominal area acts as a second heart pumping the blood, as well as the lymphatic fluids which in fact rely almost entirely on this motion for circulation in and out of the area, the lymphatic system does not have a heart pumping it around. This provides the moving force for circulation in the entire lower body all the way down to the toes.
Many physical disorders that could occur below the rib cage can be prevented through this form of breathing, and, can be healed when this simple breathing is done in combination with various asanas, kriyas (movements), and proper diet. With this lower section of the body in good health the nervous system in the area becomes a better conductor and energy (prana) from the first two chakras, begins to rise up through the nerves to the brain for mental evolution.
Part 2: Proper Mid-Chest Breathing (MADHYAM PRANAYAMA)
Movement is brought up to the intracostal muscles so that the air is channeled into the middle lobes of the lungs; the ribs move out to the sides like an accordion, while also expanding to the front and back. This opens the space the middle area and draws the air into the heart section of the chest.
Expelling the air here requires a squeezing effort that feels a bit unnatural at first but good because exhaling completely is just as important as inhaling fully, in each area. The massaging effect is thus raised from the lower body organs to the area of the heart, the thymus gland and the network of large arteries and veins.
The thymus oversees our immune response system and can be easily re-activated by this type of breathing while the area around the heart can be cleared of the usual cholesterol and fatty deposits that inevitably lead to heart trouble. The expansive and contractive pulsations boost the movement of all fluids including the lymph which is everywhere between the cells within the lungs and heart as well as pulmonary sac and pericardium.
The pericardium is a double-walled sac containing the heart and the roots of the great vessels. Like with the lungs, the heart is contained within a double walled sac which protects and provides lubrication for the constant movement.
The circulation of lymph through the body is carried on partly by movement and pulsation of the heart and arteries, but mostly by the expansion and contraction of the breath while in the mid-chest area it is the heart, lungs and thymus that receive the benefits.
With the mid-section and upper section of the breath the boosted circulation of the lymphatic fluid moves it through the lymph nodes for scanning and adjustments in the defense system. This is also the area where the lymph is fed back into the bloodstream, completing its own round of circulation. There is also a slight massaging effect on the upper digestive organs like stomach, liver, gall bladder and pancreas with this breathing.
When the area has been de-toxified, energy begins to move up from the nerve plexus associated with the third and fourth chakras: the solar plexus and the pulmonary and cardiac plexus.
It is also the #1 activator for the auto- immune system, directly triggering the thymus which sits above the heart.
Anahata chakra is our center of feeling, and here lies the link between how you feel about yourself, and the condition of your healing and repair functions.
Feelings of sadness, grief and guilt will seriously affect the immune system; worry and fear can double the negative effect.
Benefits of Proper Mid-Section Breathing:
The main organs and glands affected in this breath are the lungs themselves, the heart and the thymus gland (the control center for our auto-immune system). The expansion and contraction of the whole chest cavity creates a gentle massaging effect for the heart, making its work much easier, while adding a stimulation to circulation in the main arteries and veins.
One other important aspect is the pumping action added to the lymphatic system. In this area, particularly just inside the armpits, are a series of lymph nodes that scan the lymph, analyzing the content and sending signals to the central immune system if any harmful bacteria or viruses that may be floating around in us.
This breathing in particular, has proven very effective in reducing heart problems in a number of people, especially in the adult male population where the chests have been held in a rigid state – creating the problems in the first place.
An over-abundance of muladhara (the first chakra) energy can create rigid patterns that inhibit movement. This makes for restricted rib movement & slow circulation in the areas of the heart and lungs. The pericardium can become rigid and restrict the movement of the beating heart – leading to heart problems in the long term.
Part 3: The Upper Section (ADHYAM PRANAYAMA)
The air is drawn into the uppermost section of the lungs, the clavicular lobes. This is accomplished by raising the whole chest area upwards, as if the neck is sinking down into the chest.
There is a specific breathing impulse coming out of the medulla oblongata, the breathing center at the top of the spine, which activates the muscles that raise the rib cage upward. Particular care must be taken not to raise the shoulders or tense them up during general inhalation; however in the initial practices many shoulder movements are applied to liberate the area from stress and stiffness in the neck and shoulder area.
When expelling the air it feels like the chest and shoulders are dropping down and the neck is sticking out; a certain amount of downward pressure must be exerted to actually get all the air out.
The condition known as asthma is due to a bad breathing habit which becomes a pattern in this section, and can be corrected with this practice. Particular attention should be given to exhaling completely.
This up and down movement, while expanding and contracting the upper thoracic cavity also exhibits a pumping action for the lymph to move through the nodes and back into the bloodstream. This effect is amplified by doing the breath in a position like the child’s pose with arms stretched out to the front.
Obviously this breathing will be most beneficial to the higher body region, from the upper lungs to the top of the head, including the brain. The pulsation of the lungs here provides an extra boost to the circulation in the clavicular area, affecting the neck with the thyroid and parathyroid glands, and continuing up through the voice box, tongue, mouth and entire head area.
The brain itself is the most energized and highly stimulated organ when this breathing is performed, something to be remembered when doing any form of intellectual work. Disorders up in the head (headaches etc.), can be alleviated through proper breathing in this area, and once things have been de-toxified the energy flow from the breath will open the fifth and sixth chakras.
Benefits of Proper Upper Section Breathing:
The practice also boosts the circulation of lymphatic fluid through the nodes, as does the mid- section breath, but the effect rises into the neck area all the way into the tonsils. Research into the functions of the tonsils has revealed their function to be primal in the education of the immune system, in fact the first line of detection for most antigens entering the body.
Fast efficient circulation is important for this to function because the chemical messengers sent out by the tonsils or lymph nodes need to reach other parts of the immune system, like the thymus and spleen.
The circulating fluids are enriched with oxygen – the optimal fuel that every cell craves. Considering that the work humans are now doing is mostly mental, we should be putting special attention on this part of the breath while we are working.
In ancient times, like one generation ago, our labor was manual and the oxygen supply was absorbed in the lower sections of lungs, to be distributed to the muscles throughout the body. That became a subconscious program, such that whenever we were using muscles the breathing and heart rate went up in a demand and supply reaction.
This is not the case with brain cell activity despite the fact they consume huge amounts of oxygen – there is no automated response to breathe deeper, and mental workers end up in an oxygen deficient situation. This creates oxidative stress in trillions of body cells, leading many people into anxiety that remains to become chronic stress in many people….
Part 4: The Complete 3 Part Breath (MAHATYOGA PRANAYAMA:)
The complete yogic breath. This is the combination of the three previous methods of sectional breathing to form one complete cycle, inhalation and exhalation, where the lungs are both filled and emptied from the bottom up.
The abdomen is pushed out as the diaphragm is lowered to pull air into the bottom of the lungs; then the rib cage is expanded to fill the mid lungs and finally the whole chest is raised up to pull the air into the top lobes. Exhalation follows the same sequence; the diaphragm is raised and abdomen pulled in to squeeze the air out of the bottom lobes, ribs are then pulled in towards the center forcing the air up and out.
Finally the chest is dropped down, forcing the last of the air out of the top lobes. Try to make a habit out of breathing in this manner as it increases vitality and will greatly help promote rejuvenation and immunity. This complete breath becomes THE way to breath and is then applied to many of the postures, movements, relaxation, concentration and meditation techniques.
Before beginning a practice in pranayama technique these stages of proper breathing should be accomplished. In yoga terminology we would say it is important to ‘master’ the above techniques, developing our full lung capacity before moving forward.
It should be obvious that with proper breathing all the following methods of breathing will be more effective. Doing breathing techniques with only half of your lungs functioning can only get you half the benefits at most.
Cleansing Breath:
Is done by inhaling with Mahat Pranayama, the complete 3-part breath and forcefully exhaling though the mouth. On the exhale you can pump your belly a little to push out every last bit of carbon dioxide from the lower lungs.
This is the only breath where we exhale out of the mouth. It is used to clear all carbon dioxide out of the body.
With 3 cleansing breaths in a row all of the carbon dioxide will be removed from your body and you are able to get optimum oxygen on the next breath. Cleansing breath can be used anytime during your practice when you start to feel fatigue, which is simply the build-up of carbon dioxide in the body.
Conclusion:
In the fast-paced world we inhabit, taking a moment to focus on our breath can be transformative. Proper breathing techniques not only optimize oxygen intake but also act as a gateway to mindfulness and stress reduction. Open up your energy pathways and treat these exercises with playful curiosity to explore your experiences. Experiment with these techniques, find what works best for you, and make conscious breathing a part of your daily routine. Your body and mind will thank you for it.