Intro to Pranayama

Pranayama:  Breathing techniques through which the prana (or life force) is elevated or increased.

If you spend much time around me or in my classes, you know that pranayama is an important part of my personal practice.  I’m thrilled to see that many of our teachers are incorporating some of the basics of pranayama in their classes.  One of the initial techniques in any pranayama practice is alternate nostril breathing (nadi shodhana pranayama).  Alternate nostril breathing involves using the thumb and ring finger of the right hand to block the nostrils.  Both traditional yoga and modern science support the concept that when the breath is flowing through the left nostril the right brain is active and vice versa.  This means that if you breathe through the left nostril you are settling or calming and if you breath through the right nostril you are generating energy.

Around here we’ve been practicing a technique that I'll call pre-alternate-nostril-breathing, some teachers have been calling it 'ratio breath'.  There is an ideal ratio for breathing in this manner, and that's the ratio teachers are working with (leaving out the alternating nostril part).  The final "ideal" ratio is 1:4:2:3.  It's a bit complicated!  This often translates to breathing to a count of 4:16:8:12.  What this means is that the inhale is to a count of 4, retained for a count of 16, exhaled for a count of 8, and held out for a count of 12.  This is not easy.  

Very important:  You should never strain your lungs!  As you work with this concept, whatever ratio you settle on should feel natural and completely without strain.  The breath should be smooth, even and complete. There are many creative ways of playing with this pattern to work towards the final ratio.  At the most basic level you can begin by inhaling for count of 4 and exhaling for a count of 4 (4:4).  When this gets comfortable you can move to 4:4:4:4 (This is sometimes called Square Breath).  Shannon and I made a video for her wellness business explaining how to do “square breath” which is a ratio of (4:4:4:4).  The video above is a link if you want to follow it as a guided meditation or practice.  After this becomes comfortable work toward 4:8:8:8 - this is a really solid halfway point.

The real question is what’s the point? There are many reasons why this practice is good for everyone.  These practices are both calming and revitalizing - a true balm to the tired/wired feeling that many of us run around with.  Also, both of these practices improve sleep and help with insomnia.  There is nothing to lose!  Give it a try.

-Brian