Part 1 of the presentation on Pranayama, based on Patanajali's yoga sutra, Hatha Yoga Pradeepika and other existing practices.

1. Eight Limbs of Yoga
(Yoga Sutras of Patanjali)
(Yoga Sutras of Patanjali)
Pranayama
(Breathing Techniques)
( g q )
(Part 1)
Subhash Mittal
Integral Yoga Studio
www.integralyogastudio.com ♦ 919 926 9717 ♦ subhashmittal@gmail.com
i t l t di 919‐926‐9717 ♦ bh h itt l@ il
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2. Invocation to Sage Patanjali
Invocation to Sage Patanjali
योगेन िचत्तःय पदे न वाचां | मलं शरीरःय च वैद्यकन || े
योऽपाकरोत्तंं ूवरंं मुनीनांं | पतञ्जिलंं ूाञ्जिलरानतोऽिःम ||
ो ो ि ि ो ि
yogena chittasya padena vAchAM | malaM sharIrasya cha
vaidyakena ||
y ||
yo.apAkarottaM pravaraM munInAM | pata~njaliM
prA~njalirAnato.asmi ||
"I respectfully bow down with folded hands and offer my
salutations to Sage Patanjali, the highest among the Munis
(sages), who has presented the remedies for removing the
impurities of the body through his treatise on Ayurveda, of
impurities of the body through his treatise on Ayurveda of
language through his treatise on grammar (Patanjala
Mahabhashya) and the impurities of the Chitta (mind field)
through his treatise on Yoga (Yoga Sutras of Patanjali).
through his treatise on Yoga (Yoga Sutras of Patanjali)."
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3. Outline
• Why talk about breath?
• Physiology of breathing
• Components of breathing
– I h l ti
Inhalation, exhalation, breath retention
h l ti b th t ti
• Practice pranayama
• Mechanics of breathingg
• Breathing habits
• Nasal Function and Energy
• Five sheaths
• Practice pranayama
• Five main pranas and five minor pranas
Five main pranas and five minor pranas

4. Why Talk about Breath?
Why Talk about Breath?
• Emotions control breathing ‐ breathing can control
g g
emotions
• Only physiological process both voluntary and
involuntary
• Physical body and mind need "energy" for functioning
• Energy and matter are interconvertible
• Prana is the link between mind and body
• Voluntary changes in breathing can bring about change
in energy patterns
in energy patterns
• Cosmic inhalation and exhalation ‐ creation and
dissolution
• Involuntary breath controlled by primitive parts of the
l b h ll d b f h
brain

5. What is Pranayama?
What is Pranayama?
• Fourth of the eight limbs of yoga
g y g
• Compound word – “prana” + “ayama”
• Prana = pra (prefix) + an (to breathe, to live)
• “prana” is life‐force, the cosmic vital energy
• “ayama” means to stretch, expand, control
• Pranayama is to expand and control prana
• Breath is a gross manifestation of prana, usually
equated with prana
equated with prana
• Breathing techniques help control prana in
different waysy

6. Physiology of Breathing
Physiology of Breathing
• Nose, windpipe, lungs,
circulatory system and
i l t t d
associated muscles transport
O2
• Bl d d it hi h
Blood density higher at lower
tl
part of the lungs
• Shallow breathing inefficient in
carrying O2 in blood to cells
i O2 i bl d t ll
• Hemoglobin carries O2 to cells
and CO2 back from the cell to
the heart
the heart
• Gas exchange (O2 ‐ CO2) ‐
respiration‐ happens at the
cell level
cell level

7. Components of Breathing
Components of Breathing
• Inhalation
• Exhalation
• Breath Retention
h i
– External retention
– Internal retention

8. Pranayama Practice
• Ujjayi breathing
• Sectional deep breathing
– Cl i l (
Clavicle (upper part of lungs)
t fl )
– Thoracic (middle part of lungs)
– Diaphragmatic (lower part of lungs)
( )
– Full 3‐part (yogic) breathing
• Kapalabhati
p g
• Rapid breathing

9. Mechanics of Breathin
Mechanics of Breathin
• Diaphragm separates the thoracic
area from the abdominal area
f th bd i l
• When diaphragm moves down,
chest and ribcage expand,
bringing in air into the lungs
• When diaphragm returns to the
resting position, air expelled from
lungs
• Three phases of breathing:
Three phases of breathing:
diaphragmatic, thoracic,
clavicular
• Diaphragmatic breathing most
efficient ‐ infants use it naturally
efficient infants use it naturally
• Yogic, complete breath exercises
all three areas of lungs
• p
Compression of abdominal
muscles can empty the lungs
further

10. Breathing Habits
Breathing Habits
• Shallow breathing is most common
g
• A sob of grief, anger, anxiety etc. can dramatically
effect breathing
• Anxiety associated with shallow chest breathing
Anxiety associated with shallow chest breathing
• Unfortunately, tummy tucked in is fashionable
• Autonomic nervous system ‐ sympathetic and
y y p
parasympathetic
• Under "fight or flight" ‐ sympathetic takes over ‐ chest
breathing
• Holding breath beyond capacity prevented by ANS
regulation

11. Nasal Function and Energy
Nasal Function and Energy
• Filters, moisturizes, directs air flow, warms the air
• Provides a sense of smell, brings in O2, creates mucus
• Drains sinuses, impacts the nervous system
• Mucus collects dust, bacteria, viruses, fungi etc.
M ll d b i i f i
• Mucus finally cleaned out through digestive system
• Diet plays a big role in the quality of mucus
Diet plays a big role in the quality of mucus
• Tonsillitis and sinusitis common nose‐related problems
• "Nasal Wash" or "Jala Neti" with a neti pot highly
helpful
h l f l
• For serious mucus problems, "gaja karani" or
"shankhaprakshalana" (colon cleansing) may be used
p ( g) y

12. Five Sheaths (Koshas)
Five Sheaths (Koshas)
• Annamaya Kosha: physical sheath sustained
Kosha: physical sheath sustained
by food (anna)
• Pranamaya kosha: Vital sheath sustained by
kosha: Vital sheath sustained by
breath (prana)
• Manomaya kosha: Mental sheath ‐ cognition,
kosha: Mental sheath cognition,
willing, desires etc
• Vijnanamaya kosha: intellectual and intuitive
kosha: intellectual and intuitive
sheath
• Anandamaya kosha: Bliss sheath
kosha: Bliss sheath

13. Pranayama Practice
• Kapalabhati (breath of fire)
• Bhramari (bumble bee breath)
– Index finger in the ear
– Shanmukhi mudra (closting the
six gates)
six gates)
• Nadi shuddhi (alternate nostril
breathing)
– Ujjayi breaths using Vishnu
jj y g
mudra
– 1:2 ratio between
inhale/exhale durations
– Deep soft (soundless)
Deep, soft (soundless)
breathing
– Switching nostril at the end of
inhalation

14. Five Pranas
Five Pranas
• Prana: head to navel; all intakes ‐ food, water, air,
sensory impressions
• Apana: navel to root chakra; Elimination (stool, urine,
all fluids, CO2), reproduction; also negative feelings
all fluids CO2) reproduction; also negative feelings
and emotions; basis for all immune functions
• Udana: navel to head; growth of body, speech,
enthusiasm and will
enthusiasm and will
• Samana: periphery to navel; digestion, absorbing O2,
homogenize mental impressions
• Vyana: navel to periphery; all circulations ‐ nutrients;
helps all other pranas
• More details here:
More details here:
http://www.integralyogastudio.com/fivePranasTable.pdf

15. Five upa_pranas (minor pranas)
Five upa pranas (minor pranas)
• Naga: burping, throwing, stretching,
Naga: burping, throwing, stretching,
salivation, hiccups
• Kurma: movement of the eyelids and size of
Kurma: movement of the eyelids and size of
iris to control intensity of light
• Krikara: sneezing, coughing, reactions to pain,
Krikara: sneezing, coughing, reactions to pain,
hunger, thirst
• Devdatta: yawning, sleep
Devdatta: yawning, sleep
• Dhananjaya: produce phlegm, provides
nourishment, inflates the body after death
nourishment, inflates the body after death