What is Pranayama Breathing?

Pranayama breathing is often performed in yoga and meditation. It means the practice of voluntary breath control and refers to inhalation, retention and exhalation that can be performed quickly or slowly (Jerath et al., 2006). As such, yoga breathing is considered “an intermediary between the mind and body (Sovik, 2000).” In many yoga stories and literature the word ‘prana’ (part of the word ‘pranayama’ for breathing) refers to the ‘life force’ or energy. This has many applications, especially as it relates to the energy producing processes within the body. There is a direct connection between the ‘prana’ or energy of breathing and its effects on energy liberation in the body. Cellular metabolism (reactions in the cell to produce energy) for example, is regulated by oxygen provided during breathing. The yoga purpose of breath training is not to over-ride the body’s autonomic systems; although there is clear evidence that pranayama breathing techniques can effect oxygen consumption and metabolism (Jerath et al., 2006). In fact, much of the aim of pranayama breathing appears to shift the autonomic nervous system away from its sympathetic (excitatory) dominance. Pranayama breathing has been shown to positively affect immune function, hypertension, asthma, autonomic nervous system imbalances, and psychological or stress-related disorders (Jerath et al., 2006). Jerath and colleagues add that investigations regarding stress and psychological improvements support evidence that pranayama breathing alters the brain’s information processing, making it an intervention that improves a person’s psychological profile. Sovik notes that the main philosophy behind the yoga control of breathing is to “increase awareness and understanding of the relationship between cognitive states, physical functioning, and breathing styles.” According to Sovik, breath training includes the ability to sustain relaxed attention on the flow of breath, to refine and control respiratory movements for optimal breathing, and to integrate awareness and respiratory functioning in order to reduce stress and enhance psychological functioning.

It is interesting to also recognize that there are several different types of breathing common to yoga, including the complete yoga breath (conscious breathing in the lower, middle, and upper portions of the lungs), interval breathing (in which the duration of inhalation and exhalation are altered), alternate nostril breathing, and belly breathing to name a few (Collins, 1998, Jerath et al., 2006). It is also equally worthy to observe that breath awareness was originally developed to the movements being done by the yogi to achieve the joining of the mind, body, and spirit in search for self-awareness, health and spiritual growth (Collins). Collins points out that some of the breathing techniques utilized with yoga postures are more complex to learn (for some people) and often require independent practice outside of the postures themselves. Although numerous studies show clinically beneficial health effects of pranayama breathing, some studies show that fast breathing pranayama can cause hyperventilation, which may hyperactivate the sympathetic nervous system, stressing the body more (Jerath et al., 2006). Thus some breathing pranayama techniques may be contraindicated for those with asthma (See Side Bar 1 on asthma), leading to agitated bronchial hyperactivity.

Slow pranayama breathing techniques show the most practical and physiological benefit, yet the underlying mechanism how they work is not fully elucidated in the research (Jerath et al., 2006). However, Jerath and colleagues hypothesize that “the voluntary, slow deep breathing functionally resets the autonomic nervous system through stretch-induced inhibitory signals and hyperpolarization (slowing electrical action potentials) currents…which synchronizes neural elements in the heart, lungs, limbic system and cortex.” As well, investigations have demonstrated that slow breathing pranayama breathing techniques activate the parasympathetic (inhibitory) nervous system, thus slowing certain physiological processes down that may be functioning too fast or conflicting with the homeostasis of the cells (Jerath et al., 2006).