1Pranayama&TheArtOfBreathingWrittenbyChristineBreese,D.D.,Ph.D.

IntroductionTheSanskritwordpranayama(alsoknownaspranayam)istranslatedasthescienceofbreathinsome

circles,andinothersithasabroadermeaning,expansion,manifestationofenergy.Pra(firstunit)na(energy)is thevitalandprimalenergyof theuniverse.According tosomeEastern Indianwritings, theuniversecomesfrom akasha (ether, space) through the energy ofprana.Akasha is the infinite, rawmaterialof theuniverse.Prana is the infinite, raw energyof theuniverse.Onewhohas learnedhow to controlprana controls all theenergiesoftheuniverse,thuscontrollinghisorherbody,emotionsandmind.

Even thoughprana isa term looselyused to coverallenergies,ancientmanualsofyoga speakof tenpranas, fivemajor and fiveminor ones.The fivemajorpranas areudana,prana, samana, apana, andvyana.Udanarules theupperpartof thebody from the larynxup,andgovernsuseofspecialsensesbeyondthefivesenses. Prana rules between the larynx and the heart, governing speech, breath and the respiratory system.Samana rulesbetween theheartand thenavel,governingallmetabolicactivity in theactofdigestion.Apanarulesbelowthenavelandgovernsthekidneys,colon,rectumbladderandgenitals.Vyanapermeatestheentirebodyandgovernsrelaxationandcontractionofallmuscles,voluntaryorinvoluntary.Italsogovernsthe jointsandtheirmovements.Bycontrollingtheprana(breath)onecanaccessandinfluencealltheotherpranas,whichexplainstheuniversalusageofthiswordforrepresentingallthepranas.

Energyandmatterbearan importantconnectionwitheachother.Theyareoneandthesame,really.Ifmatterisdispersed,energyistheresult.Ifenergyiscondensedandharnessed,matteristheresult.Ittakesalotofenergytomakeonlyalittlebitofmatter.Ittakesonlyalittlebitofmattertomakealotofenergy.Onequarterpoundofmatterwouldbetheequivalentof200Hbombsgoingoff,about200timesthepowerofthebombthatdestroyedHiroshima.Obviously,scientistsareinterestedinlearninghowtoconvertmatterandenergybackandforth,butasaspecies,wearefarfromutilizingthesephysicallaws,especiallyinabenevolentway.

Breath is an energizing force concerning thematter in our bodies. Energy is referred to as prana inSanskrit terms.Breath isour firstand foremostenergy,carryingover toall theotherbodiesafterreaching thephysicalbody.Eventhephysicalbodycomesafterenergy,notbefore.Wetalkaboutmentalenergy,emotionalenergy, physical energy, spiritual energyall of these are types of prana. If onewants to alter any of thesestructures,onewoulddo so throughprana.Prana is thevital linkbetween allof these structures. In ancientEastern Indian scripture, fiveprana aredescribed, eachhaving its separate function.Thepranic sheathhas acomplexanatomy. In itarepathwayscallednadis.Through them,breath flowsand isconverted to theenergyformsthatareneededbythedifferentbodiesofthehuman,notjustthephysicalbody.

Inthebody,energyisconstantlybeingconsumed,producedandexerted.Itisbeingshiftedfrompointtopoint,creatinganenergyflow.Differentkindsofbreathingcreatedifferenttypesofenergyflow.Fastbreathingcreatesshorterwavesofenergy,burstsofenergy,andslowbreathingcreateslongerwavesofenergy,steadyslowfrequenciesofenergy.Differenttypesofenergyflowcreatedifferentresultsandstatesofmind.

Everyonedevelopshabitualwaysofbreathingormoving energy, and there aredifferences fromonebodytothenextastoitshealthandvitality.Iftheenergyflowischanged,thebodywillchange.Forinstance,ifaperson learns tobreathdifferently, less shallowly, thebodywill change for thebetter. Ifapersonsbreathingbecomes lessopen,thebodywillchangefortheworse.Ashockor injurycanalsochangeapersonsbreathingandenergyflows,anditmayresultinachangeofpostureorotherfactorsthataffectenergyflow.Ifthebodyisundernourished,concerningenergy,itwillbecomesick

Thereismuchspeculationastohowonemightaffectdifferenttypesofenergyflowthroughthebreath,and thus attain different results in physical, emotional,mental and spiritual states.Onewho sits down andpurposelyaltershisorherbreathingpatternswillgraduallyseechanges in thewayhisorherbody,emotionsandmindfunction.Someanimalsareabletoregeneratebodyparts,andthisismostlikelybecausethereissomesortofpersistenceintheenergyflow,causingmattertomanifest.Peoplewhohavehadlimbsamputatedalwaysreportstillfeelingthelimb,anditmayevenbepainful.Thisisalsobecausethereisstillanenergyflowthere,theenergy that precedes the manifestation of the physical body. The physical body is nothing more than acrystallizationofenergypatternsthatunderlieit.ItisseeninKirlianphotographythatifaleafistorninhalf,the

2energyofthehalfthatisgoneisstillthere,quiteintact.Itispossiblethatiftheenergyofhumanlimbsthataremissingpersistslongenough,thephysicalmanifestationwouldeventuallyreappear.Someplantsdoregeneratethisway.Thisiswhyplantsseemtogrowbackevenstrongerandfullerwhentheyareprunedback.Theyhaveaburstofenergytoreplacethatwhichwaslost.Thereareevenanimalsthatcangrowlimbsback.

Thereisonecellintheverybeginningofahumanform.Thatcellthendivides,andcontinuestodivide.Butwhatcauses thesecells to turn intoaskincell,amusclecellorabonecell?What tells them tobeaheartinsteadofa leg? It is theunderlyingpatternofenergy that is the template for thehumanbody.Thecellsarefollowingaguide,afieldofforcesaroundwhichtheyshapethemselves.Iftherewasnotemplate,therewouldbenoorganizationofthethesecellsanditwould justbethesamekindofcelloverandoveragain,neverturningintosomethingdifferentfromthecellitwasdividedfrom.

TheUpanishads,ancientEasternIndiantexts,saythatthepranamayakosha(energybody)iscreatedbyevenadeeperlevelofexistencecalledthemanomayakosha(mind).Thementalisevensubtlerthantheenergy(prana),whichitusestocreatephysicalmatter.Inthisera,mostofthemainstreampopulationbelievesthatthebodycomesfirstandgivesrisetothemind.Mostpeoplebelievethatthefetusorembryohasnomindandthatitspersonality and mind evolve from the physical body. It is believed that the Earth formed out of mindlessmaterial, and life arose from this lifeless soup, eventually emerging into a consciousness like humankind.However,itisactuallytheotherwayaround.

EasternthoughthasbeenquiteoppositeofWesternthought,believingthatconsciousnessistheonethathadtheideaofcreatingmatterinthefirstplace,avehicleinwhichtohaveexperiencesinaphysicalreality.Firstcameconsciousness,thenthemind,themindbeingthefirstmanifestationcreatedbyconsciousness.Outofthemind comes themanifestationofphysical,material existence.Outof this came thehuman, animal andplantbodies.Wearebornofsomethingbeyondphysicalexistence,anditistotherethatwereturn.Thisimpliesthatourexistence isbornoutofsomethingthatprecedesphysicalreality,andthis isadisconcertingthoughttotheWesternwayofthinking.Outofthenothingness,mindandphysicalrealityappear,andthenitdisappearsbackinto that same nothingness after it is experienced. Consciousness expands into manifestation, and then itcontractsbackintonothingness,expandsagain,andthenpullsback.Theentireuniverseisnothingmorethanacosmicexhalationand inhalationprocess.Thisprocessofthecomingandgoingofexperiences isevident inallthings. Humans and animals breathe, and so do plants. We are born into manifestation, and then we die,returning to thatwhich preceded the physical body. The cosmic breath is happening right here inside yourhumanbodyevenasyoureadthesewords.

Pranayama&TheNervousSystemThe nervous system contains the central and autonomic nervous system.The central nervous system

consistsof thebrain, twelvepairsofcranialnerves, thespinalcord,and thirtyonepairsofspinalnerves.Thecranialandspinalnervesspreadthroughoutthebody.Thesenervessendoutandsendintothebrainpainandmotor impulses. Prana flows throughout these pathways. It also flows through all the nadis, or energeticpathways,whichhavebeenstudiedbyancientyogisandcorrelatewithmanyofthemeridianpathsdescribedinliteratureaboutacupuncturetechniques.

Nadismeanschannelsorvehicles.Sometextsdescribe72,000nadisinthebody,othertextsmentionasmanyas350,000ofthem,butfourteenareconsideredimportant,andonlysixofthemarethemostimportantofall.Theyarecalledtheida,pingala,sushumna,brahmani,chitrana,andthevijnana.Amongthesesix,threeareevenmore important than any others.These are centered on the spinal cord,wrappingupward.We learnedabouttheseintheUMSChakras&Aurascoursewhileexploringkundalini.Herewewilllookathowtheyrelatetothenostrilsandbreathing.

Pingala (surya) flows through therightnostril. Ida (chandra) flows through the leftnostril.Bothcrisscrossbackandforthacrossthespine.Sushumnaisthecentralpathwaymovingstraightdownthemiddleofthespineand is themomentwhenbothnostrilsareopenandoperatingequally.Themeditativeexpansionof thatmomentiscalledsandhya,astateinwhichthemeditatorcannotbedisturbedbysounds,thoughts,oranyotherdisturbancefromwithinorwithout.Itisamagicmomentormagiczone.Allthreeofthesenadisbegininthebaseofthespine,intherootchakra,ormudladhara.

When the idaandpingalacrisscrossbackand forthacross thespine, intersectingwith thesushumna,theseintersectionsarethechakras.Fiveofthemareonthespineandtheuppermosttwoareinthehead.Theones

3in theheaddonothave thecrisscrossaction from thenadis.Theoneson thespinedo.The ida,pingala,andsushumnaarethethreemainnadis,butmultitudesofothernadisradiateoutfromthechakrasaswell.

Scientistshaveattemptedtocomparethenadistowhatweknowaboutmodernanatomy,buttheydonotcorrelateasexactlyasscientistswouldlike.Eventhoughnadisbearaterrificresemblancetothenervoussystem,theycannotbedetectedthroughdissection.Theyarepartoftheenergybody,whichsupportsthephysicalbody.Thephysicalbodyisbuiltaroundtheenergysystemofthenadis.Thenervesbelongtothephysicalbodyandthenadisbelongtothesubtlebody,twodifferentsystemsindeed.

The techniques of pranayama are designed to bring the central nadi, the sushumna, into primaryfunction,ratherthantheidaorpingaladominatingthefunctionsofpranaflow.Withactivationofthesushumnaastheprimaryflowforprana,theyogiexperiencesfreedomfromthehumancondition,andjoy.Byopeningupflowofthesushumna,theyogiraiseskundalini,thesleepingserpent,fromtherootchakra,themudladhara.Thiskundalinienergy,which isverypowerful,passes throughandblowsopeneachchakra.Theresultingstatesofconsciousness,representedbythethousandpetalledlotus,thecrownchakraatthetopofthehead,isconsideredthehigheststateapersoncanreachinthehumanform.Itisunionwithcosmicconsciousness,beyondtimeandspace, and also called shakti.Thepersonmergeshis individual self, soul,or atman,with the cosmic soul,orBrahman.

Pranayama is one of the pieces of raja yoga (royal yoga).The first four pieces are yama (restraints),niyama(observances),asana(postures),andpranayama.Thenextfourpiecesofrajayogaarepratyahara(sensewithdrawal),dharana (concentration),dhyana (meditation), and samadhi (superconscious state, freedom fromreincarnationalcycles).

Controlling breath and nerves results in controlling the mind, and controlling the mind results infreedom.Accordingtoyoga,diseaseistheresultofimbalanceandblockageintheflowofprana.Psychologistshavediscoveredthatthere isaconnectionbetweenpersonalitytypesandbreathingpatterns.Theyogibelievesthatbychanging thepatternofbreathing,onecan transform thepersonality.When themind isdisturbed, thebreathisdisturbedandviceversa.Bymakingthebreathdeep,even,andsmooth,themindrelaxesandthusthepersonalitychanges,orthephysicaldiseasegoesaway.

Oneoftheaimsofyogicbreathing,thepracticeofpranayama,istoregulatethisunequalflowofbreaththrough the nostrils, bringing balance between them, and having both nostrils equalized in their flow. Thisequalizationdevitalizes the idaandpingalaandopensup theblockedsushumnanadi.Equalizing the flowofbreathintheleftandrightnostrilsbringshealth,balanceandharmonytothemindandbody.Thisisnotdoneona24hourperdaybasis,however,forthiswouldactuallycauseanimbalance.Itissimplyusefulfordeterminingwhichside isdominantatanygiven time ifaparticularactivity iscomingup thatwouldbeservedbetterbyusingonesideortheotherasthedominantaffector.

BreathAwarenessInMeditationTuriya is thehighest stateofmindpossible. It is the seventh levelofbreathawareness inmeditation.

Sincethebeginningoflife,thechildlearnshowtomove,nothowtobestill.Theyogilearnshowtobestill.Itcantakemanyyearstolearnhowtobestill.Mostteachersofmeditationteachthestudentbreathawarenessbeforeleading the student tomore advancedmethods ofmeditation.Deeper states ofmeditation simply cannot bereachedwithoutawarenessandcontrolofthebreath.Themindidentifieswiththeouterworld,andinordertobeawareofthatwhichisbeyondthemind,perfectstillnessandtranquilitymustbeachieved.

The first thing tobecome awareof is thebreath.Manypeoplewonderwhy theirmeditationsarenotmorepowerfulordeep,butusuallyitcanbetracedbacktothefactthattheyarenot,norhaveeverbeen,awareofthebreath.Awarenessofthebreathisthefirstmovementofthemindinward.

Thefollowingisaseriesofstepsinwardinbreathawareness:1. Findacomfortableposture.2. Developcalm,serenebreathing.3. Developacalmandsteadymind.4. Controltheconsciousmind.5. Controlinvoluntaryprocessesandtheunconsciousmind.6. The mind becomes aware that it is conditioned by time, space and causation. Train it to become

aware of the now, an essential part of understanding eternity.

47. Turiyaisattained,thehigheststateofbliss,peace,happiness,andwisdom.Themindformshabits,rutsthatitusesforthoughtprocesses.Meditationisnotaboutallowingthemind

towanderaimlessly,butharnessingthemindandmakingaconsciousefforttocoordinatethebody,thebreathandthemind.Inteacher/studenttraditions,theteacherwaitsuntiltherearesignsinthestudentofbody/mindstillnessandserenityofthebreath.Whenthestudenthassuccessfullystilledthemindandbody,moreadvancedstatesaretaught.

For thebeginner inmeditation, it is common forhimorher toexperienceelevated itching, twitching,muscle spasms, and pain. These may be movements that there was no awareness of before. All of thesemovementsarecausedandreflectedbytheuntrainedmind.Noact is independent.Themindmovesfirst,andthenthetwitchingoritchingensues.Whenthestudenthaslearnedtobestillinthemind,thebodybecomesstillasaresult.Inmeditation,thefirstthingonemustdoislearnhowtositstill!Thisisatallorderforsomepeople.

Breath awareness prepares the student for higher levels of consciousness. A onepointed mind isabsolutelynecessarybeforemeditationcantrulytakeplace.Justclosingoneseyesandtryingtothinkofnothingisnotmeditation.Thatispreparationformeditation.Pranayamacanbethedoorwaytotruemeditation.

Sushumnaisthenameofthecentralnadi.Itisalsothenameforjoyousmind.Therearetechniquesfordevelopingsushumna,whichistheprerequisitefortruemeditation.

1. Concentratingonthebridgebetweenthetwonostrils2. Doingpranayamaexercisesandusingthejalandharabandha3. Meditatingonthechakrasystem

CellularRespirationCellsare tiny, individual, living,sentientbeings.Their life isdependenton the flowofenergy,prana.

Usuallyonethinksofthefoodeatenasthesourceofenergy,butthis isnotthecase in itsentirety.Thefood isuselesstothebodywithouttheoxygen.Theairisalsosupplyingprana.Thefoodisthenburnedinthebody,creatingenergy,buttheoxygenisnecessarytoconvertit.

Afireisafastandhotexplosion,whichisobviouslynotthekindofburningthatthebodydoes.Thebodycouldbeseenasaslowburningfurnace.Thisslowburningfurnacecreatesenergybycombiningfoodfuel(carbon)withoxygen,thusproducingCO2(carbondioxide).Inavisiblefire,lightisvisiblebecausetheburningissorapid.Inthebodysfire,theburninghappenssoslowlythatlightisnotvisible,exceptintheauricfielddisplayedbyKirlianphotography.

All livingorganismsare, inessence,slowburningfurnaces,creatingenergyoutoftheburningoffoodwithitsproteins,carbohydratesandfats.Sometimestheenergyisnotusedinthemomentthatitiscreated,soitisstoredinanenergystoragemoleculecalledanadenosinetriphosphate,orATP,andthisisfoundthroughoutbiologicalsystemsthroughoutnature.

Cell respiration is, then, a situationwherenutrient fuel isburnedwithoxygen to release energy.Therespiratorysystemofthebodydeliverstheoxygenandmakesitavailabletothecells.Achangeintherespiratorysystem,blockages,poorconditions,orpollutantscoveringthelungs,allofthesecanseriouslycontributetotheinabilityofthesecellstofunctionastinyfurnaces.

CirculatorySystem&OxygenInorderfortheoxygentobedeliveredtothecell,itmustgothroughamyriadofsystemsbeforeitgets

there.Oxygentravelsthroughthelungsandthecirculatorysystembeforeitreachesthecell.Theoxygenentersthe trachea (throat), splits off into two tubes supplying each lung, and then branches off into even smallerbranches until these branches becomemicroscopic in size.After many branching levels they end up in tinybronchioleswhichbringtheoxygenintolittleairsacscalledalveoli.Theseairsacsaresotinythatthelungtissueinthisarealookssolidtothenakedeye.Hereiswherethegasexchangetakesplace.Ithappensinthesecellsizedbubbles.

Bloodvesselssurroundthealveoliandthebloodcellsbendtofitintothesebubbles.Thebloodgrabstheoxygenmolecules and carries them off into the blood stream. The blood is not, however,distributed evenlyaroundthesealveoli,whichdelivertheoxygen.Whenoneisstanding,thebloodisthickestaroundthebottomofthelungs.However,gasexchangeisgreaterintheupperportionsofthelung.Thedegreeofefficiencyofoxygentransfercanbechangedbycompensatingreflexesinthelungs,andthewayapersonhabituallybreathes.

5Smoking isabout theworst thinganyonecando tohisorherbreathingapparatus.Emphysema is theresultofcigarettesmokingandeverysmokerhasittosomeextentoranother,evenifthemoreserioussymptomsofemphysemaarenotprevalent.Smokingbreaksdownthelininginthealveoliandthishappensslowlyoveraperiodofyearsuntilafullblowncaseofemphysemaisevident.Ifthealveoliwereflattenedandspreadout,theywouldcoverthespaceofanentirefloorofahouseorapartment.Thisiswhyittakessolongforemphysematoshowup.Preemphysemasymptomswouldbeshortnessofbreathfornotasmanyalveoliarebeingutilizedasshouldbe.

Hemoglobin molecules within red blood cells transport oxygen in the bloodstream or it is directlydissolvedintheblood.Mostoftheoxygeniscarriedinthehemoglobinmolecules.Thesemoleculesaremadeupoffourproteinchainsattachedtoanatomofiron.Ironiswhattheoxygenisattractedto,andthisbondingcausesthebloodtobebrightred.Whenhemoglobintransportsthewastematerialfromthecellsaftertheconversionofthe fuelandoxygen, itcarriesCO2,causing theblood tobebluish.Arterialblood, thevessels thatdeliver theoxygen,tendtobeintheinnerpartsofthebodyandthesearered.Venusbloodcarriesthewasteproductsawayandtendstobeontheouterpartsofthebody.Venusbloodisblue.

O2andCO2shouldbetheonlymoleculesthatbindtohemoglobin,butsometimesthereareothergasespresent in theair thatcanenter thebloodstreamvia the lungs.Thesegasescancrowdout theO2andcauseacrisis.Oneoftheseiscarbonmonoxide,foundincigarettesmokeandautomobileexhaust.Carbonmonoxideis240timesmorelikelytoattachtohemoglobin,andthisresultsinadecreasedamountofhemoglobinavailabletocarry O2, creating a type of anemia. A person who smokes has somewhere between 515 % of his or herhemoglobin tiedup in transporting carbonmonoxide, a toxic substance, rather than carryingoxygen.Carbonmonoxidecausesdamage.Italsohardensthearteries,leadingtoheartattacksandstrokes.

Ifthisisnotknowledgethatwillcauseyoutostopsmokingifyouareasmoker,thennothingwill.Eventhough thisknowledge isquiteprevalent,andeveryoneknows that smoking causes theseproblems, still theepidemicsofemphysema,heartattacksandstrokesgoon.(Tobefair,heartattacksandstrokescanbecausedbyotherfactorsaswell.)Thisleadsonetoconcludethatpeoplewhosmokemaysecretlyharboradeathwish,evenunbeknownsttothemselves.

Oncehemoglobincarriesanoxygenmolecule,ittravelsthroughoutthebodyandfindscellsthatneedtheoxygen.Thedrivingforceistheheart.TherightsideofthehearttakesCO2richbloodfromthebodyandpumpsit into the capillaries surround the alveoli in the lungs and gas exchange occurs. This blood then becomesoxygenated and the CO2 is expelled through the exhaled breath. This oxygenated blood is redistributedthroughoutthebodybytheleftsideoftheheart.

Theoxygenatedbloodmoves into increasingly smallerbloodvesselsuntil it reaches some that are assmallasthealveoli.Agasexchangesimilartothatinthelungsoccursbetweenthecellandthehemoglobin.ThecelltakestheoxygenmoleculeandgivesthehemoglobinCO2.Thebloodagainturnsblue.Thehemoglobinthentravelsintoincreasinglylargervesselsuntilitgoesthroughtherightsideoftheheartandendsupinthelungsagain.

ThreeTypesOfBreathingThediaphragmisthemusclethatcausesthelungstomoveandislocatedunderneaththelungs,above

thestomach.Whenthediaphragmmovesdownward,thelungsinhale.Whenthediaphragmmovesupward,thelungsexhale.Diaphragmaticbreathingisevidentwhenthelowerbellyextendsonaninhaleratherthanthechest.Therearethreetypesofbreathing,whichwillbeexpoundeduponmoreaswemovefurtherintothismaterial:thoracicbreathing(midchest),clavicularbreathing(upperchest),anddiaphragmaticbreathing(belly,abdomen).Diaphragmaticbreathingisthemostefficientbreathingthereis.Thisisbecausemostofthebloodiscirculatinginthelowerpartsofthelung,andoxygeninfusionismostlyhappeningthere.Thediaphragmaticbreathingpullstheoxygenlowerintothelungs,thusincreasingtheefficiencyofoxygeninfusionintothebloodstreambecausetheoxygenisexposedtomoreoftheblood.Interestingly,childrenandinfantsdothisnaturally.Itisonlylaterthatadulthumansstopusingthismostefficientwayofbreathing.

ThoracicBreathing,chestbreathing,fillsonlythemiddleandupperportionofthelungs,notthelowerportionswheremostofthebloodis.ClavicularBreathingiscenteredaroundthecollarbonesandonlycomesintoplaywhenthebodyneedsgreatamountsofoxygen,forinstance,whileexercising.

6Thethreetypesofbreathingcanbecoordinatedintoanexerciseinwhichadeepbreathistaken.Thisisacompleteyogicbreath incorporatingallof the lungcapacity,not justportionsof it.First the lowestpartof thelungsarefilled,diaphragmatic(belly),thenthemiddleportionisfilled,thoracic(midchest),thentheuppermostpart is filled, clavicular (upper tips of the lungs near collar bone).An examplewould be a yawn, or a sigh.Everyonehasexperiencedhowrelaxingitistoletoutabigsigh,orayawn.

BreathingHabitsEmotionshavealottodowithbreathing.Whenapersonisrelaxedandhappy,diaphragmaticbreathing

isanatural result.Whenpeopleareangry, fearfulorotherwisetight, theymostlyuse thoracicorclavicularbreathing. Some people dont even realize that they freeze between breaths, stopping the breathing processaltogether.Thiscanhappenwhethertheseemotionsareconsciousorunconscious.Ithasbeensuggestedbysomescientiststhatperhapspeopleusethoracicorclavicularbreathinginordertoblockangry,aggressive,anxiousorfearfulemotions from theirconsciousmind.Thesepowerfulemotionshavestrongassociationswith the lowerparts of the body, including associations with lower chakras, so it only stands to reason that the breath isshallowerinordertoescapetheseemotions,oratleasttonethemdown.

Hyperventilationisaresultofacuteanxiety,andthistriggersthesympatheticnervoussystem.Theparasympathetic and the sympathetic system are both parts of the autonomic system, two branches. The parasympatheticsystemdealswithslowingtheheartrate,speedingupdigestion,andactivatingcleansingprocessesinthebody,thingsthatthebodydoeswhileinastateofrepose.Thesympatheticsystemdealswithactivethingslikerespondingtoemergencysituations,physicalexercise,anger,andpanic.Adrenalinerushesaretriggeredbythesympatheticnervoussystem.

Just as emotions can trigger certain breathing patterns, which could be learned and habitualized,breathing canalso recreateor reinforceanemotionalatmosphere. Itbecomesapotential tool for interrupting,inspiringorcontrollingemotionalresponsepatterns.Thebreathplaysacrucialroleinwhetheronesdispositionisacalmoranxious.

Chest breathing is also a result of selfconsciousness about image in this society, since abdominalbreathingisnotseenasaveryattractivethinginadults.Thefemalehourglassfigureispreservedbyusingchestbreathing,ratherthandiaphragmaticbreathing.

Mostpeopleusechestbreathingratherthandiaphragmaticbreathing.Thisresultsinshallow,irregularbreathing. The oxygen does not reach the lower lobes of the lungs, which contain the most blood flow.Diaphragmaticbreathingalsotakesaloadofftheheart,foritcreatesmoresuctionpressureinthethoraciccavity,improvingvenousreturnofblood.

Chestbreathingisapartofthefightorflightreactionandthehumanorganismthinksthatitisalwaysina stressful or dangerous situation. Chest breathing gives the mind anxiety, unsteadiness and tension. Allmeditation techniques, or relaxation techniques, are ineffective unless chest breathing is replaced bydiaphragmaticbreathing.Thehabitofbreathingintothediaphragmmustbeconsciouslypracticedwithdiligencebeforeitbecomesthepersonsnaturalandunconsciouswayofbreathing,automatic.

NasalFunctionHumansbreathe18,000to20,000timesaday.Thisismostly,ifnotall,beingdonethroughthenose,not

themouth,eventhoughitrequires150%moreefforttobringairintothenarrowpassageofthenostrils,aliteralbottleneckfortheairtopassthrough.Thismeanstheremustbeagoodreasonforit!

Thenosedoesmuchmore than just letting air in.Medical specialistswho studydiseasesof thenose(rhinologists) list thirtydistinct functions that thenoseperforms. It filters,moisturizes,warms,registerssmell,bringsinoxygen,createsmucus,providesarouteofdrainageforthesinuses,andaffectsthenervoussystem.Ithasmanyotherfunctionsbeyondthisaswell.Thenosepreparesairforusagebythebody.

Thewordnosenotonlypertains to theportion that canbe seenonyour face,butalso themyriadofpassagewaysinsidetheskullthatinvolvethesinusesandthesenseofsmell.

Theinnerpassagewaysofthenosearerightunderthebrain.Breathisobviouslyquiteinfluencingonthebrain,thenervoussystemandthepituitarygland(whichisonthefloorofthebrain).Thereisvastinformationonthe functions of these inner passageways and how they work. For the purposes of this course, we will

7particularlylookattheeffectsofonenostrilbeingpredominantovertheotherandviceversa,andtheeffectsofbreathingexercises.

MucusMucusmembranes coatmost of thepassages that carry air into the lungs.Thebronchi, thebranches

withinthelungs,arealsoproducersofmucus.Dryairisnotaseasilyusedbythehumanorganism.Mucuskeepsthenasalpassagesmoistandmoistenstheairforusebythebody.

Themucusismovedbythecilia,littlebylittle,upwardsintothethroat.Ciliaarelittlehairsintheentirerespiratorysystemfromthelowestpartofthelungstotheendofthenoseandthroat.Thisisaconstantprocessalldayandnight.Atnighttheirjobiseasierbecausetheyarenotworkingagainstgravity,astheyareduringtheday.Thisiswhythereismoremucusuponawakeningthananyothertimeoftheday.

Themucusismostlyswallowed,andonlyasmallamountactuallygoesoutthenose.Themucuscomingoutofthenoseisusuallynotthemucuscomingoutofthelungs.Itcomesfromthesinuspassagesandthenoseitself,forthenosealsoproducesmucusinordertocombatpollutantsintheair.Themucusthatdoesnotcomeoutofthenosemovesintothegastrointestinaltractbyswallowinginthebackofthethroat.Thedigestivejuiceskillthemicrobesinthemucus.Mucusisbrokendownandrecycled.

Smokersdevelopagreatdealofmucus.Iftheystopsmoking,acleansingperiodensueswithheadaches(from toxins in themucus),nausea (excessmucus in thestomachuponawakening),andcoughing.Ifonedoesnotstopsmoking,coughingisnotduetocleansing.Itisduetoirritationfromthesmoke,coaltar,96chemicalsnormallyfoundinmostcigarettes,andthedestructionofcilia.Thesmokeofcigarettescompletelydestroyscilia,andthistakesawaythebodysavenueforremovingmucusupandoutofthelungstothethroat.Afteronestopssmoking,theciliaaregraduallyregeneratedandmucusmovementcanreturntonormal.

Left/RightNostrilDominanceBreathcanbeusedtoshiftphysical,emotionalandmentalgears.Controllingthebreathcanleadtosome

interestingexperiences.Infact,yourbodyisregulatingtheseshiftsalldaylong.Forinstance,atanygiventimeinthedayoneofyournostrilsismoreopenthantheother.Thisisnotahypothesis;itissomethingyoucanseeforyourself.Checkitout!Therearemomentswhenbothnostrilsarepullingthroughequalamountsofair,butthisisonlyduringtheshorttimewhentheequilibriumofthebreathingisbeingshiftedfromonenostriltotheother.Otherwise,onenostrilor theothergovernseachmomentof theday.Certainactivitiesare idealdependingonwhichnostril isgoverning the airmovement into andoutof thebody. In theUpanishads, it is said thatoneshouldeatonlywhentherightnostrilisopen.Otherwise,thefoodisnotdigestedrightinitsinitialstages.Ontheotherhand,ifyoueatwhiletheleftnostrilisgoverning,thebodywillquicklyshifttotherightnostril.Exercisesforpurposefullyshiftingthedominantnostrilwillbegivenshortlyinthiscourse.

Itismostusefultoknowwhichsideofthenostrilsaccentuatesdifferentactivities.Thesedominantnostrilexerciseshelprestorecoordinationbetweenthetwosidesofthebodyandthebrain.Youcanvoluntarilyswitchtheflowofairfromonesideofthenosetoother,thuspreparingyourselfforwhatevertaskisathand.Ifyouareabout to takea test,eat,or runamarathon,perhapsyouwould like toopen the rightnostrilandmake it thedominantsideforthebreathtoflow.

If you have trouble going to sleep, perhaps you would benefit from opening the left nostril, whichsupports lessactive energies in thebody, thereforepromoting sleep.Oneway todo thiswouldbewithnadishodhanambreathingexercises.Anotherisquitesimple.Ifyoulieontherightside,therightnostrilclosesandthe leftopensup.Layingon theside,withonenostrilhigher than theother, triggers theerectile tissues in thelowestnostril.Thisisnotbecauseofgravity,aswasthoughtforalongtime.Itisbecausepressureonthedownarmandthesideofthechesttriggerareflexthatdilatesthenostrilthatisupandclosestheonethatisloweronthesidewherethepressureis.

All of this said, the purposeful direction of physiological reflexes triggered by left or right nostrildominanceinthebreathingisnotagoodideatoforceformorethanafewhours.Itissaidbyyogisthatitwillinvitediseaseintothebodyifonenostrilstaysopenforsixoreighthours.Ifthebreathstaysononesideofthenoseforadayormore,thepossibilityfordiseaseisquiteserious.Theancientyogisdocumentedtheirstudiesofthebreathand found that itmustbe related to the flowofenergy (prana)and it is important to let it run itsnaturalcoursemostofthetime.Itisnotuncommonforapersontonoticethatheorsheisntfeelingquiteright

8afternose surgery, and oneswhohavehad a long time blockage inoneor theotherof thenostrilsor innerpassagewaysarereportedtohavementalillnesses.Tohavethenosechangedcantamperwiththeemotionsandmind,thebasicfoundationofoneself.

NasalErectileTissueandRelationshiptoLeft/RightNostrilDominanceErectiletissue isonlyfound inafewareasofthebody,thegenitals,breastsandthe liningofthenose.

Thistissuereceivesextrabloodthroughmicroscopicpassageways,causingthetissuetoexpandandharden.Itisnotuncommonwhenapersonhasoverstimulationofsexualityforthenose liningtoswellaswell.Itiscalledhoneymoonnose,fornewlywedsareoftenengagedinalotofsexualactivities.

Theswellingofthenasalerectiletissue,independentofsexualactivities,hasadistinct,regularpatternofswellingandshrinkage,causingonenostriltobemoreopenthantheotheratvarioustimesthroughtheday.Thiscreatesaright/leftvariationinbreathflow.Thisalternatesinaverypredictablefashion,every45minutestotwohoursdependingontheindividual,andeachnostriltakesitsturnatbeingpredominantinthebreathingpattern.Itreachesapeak,andthendecreases.

This isanaturalpattern,but itcanbe interruptedbyemotionaldisturbance, irregularmealtimes,sleepproblems,pollution, infectionandotherforcesthataffectthebioorganism.Thisiswhycalmemotions,regularroutines, and a sensible lifestyle are so important.This left/right breathing pattern affects brain activity, andcertainkindsofbrainactivityaremoreconducivetoparticularactivitiesthanothers.

This rhythm between the nostrils is called infradian rhythm, a recently coined term for an ancientunderstandingbyyogiswhospentgreatamountsof time inselfobservationcataloguing thesepatternsof thehumanbody.Yogiswhofocusedonthisstudyofthebreathwerecalledswarayogis.Theyalsodocumentedthepsychologicalandphysiologicalstatesthatcorrelatedtodifferentnostrildominationsinthebreath.Forinstance,the right nostril dominance matched more active, alert states (outer world activities), while the left sidedominancepromotesquiet,passiveandmeditativestates,(innerworldactivities).Thisisverypreciselythesameasrightandleftsidebrainactivity.Rightnostrilbreathingisconducivetodigestion,andswarayogiswerepronetoopentherightnostrilbeforeeating.Beforetakingfluidsandmeditation,theswarayogiswereinclinedtoopentheleftnostril.

BenefitsOfPranayamabloodpurificationhealingofinjuriesweightlosstoxinremovalincreasedstamina

physicalvitalityalteredstatesemotionalcalmmentalclarityspiritualpowers(siddhis)

peaceandwellbeingnervoussystempurificationoxygenationofthebrainpreventionofdiseaserelieffrompain

SignsOfToxinRemoval(whichwilldisappearwithinthefirstmonth)Flulikesymptomsheadaches

mucusreleasedizziness

nauseaweariness

WhyIsOxygenationSoVital?1. Removeswasteproductsandtoxinsfromcells2. Mostofourenergycomesfromoxygen,notfood

SanskritWordsForTheCompleteBreath1. Inhale Puraka2. Inhalepause AbhyantaraKumbhaka(FullPause)3. Exhale Rechaka4. Exhalepause BahyaKumbhaka(EmptyPause)

9ConclusionInbreathexercises,onecontrols thebreath,whereas inbreathawarenessoneonly follows itmentally.

Eventuallythebodytremors,itchesanddiscomfortsdisappearasthemindbecomescalmer.Thenthestudentisready formore advancedmeditation techniques.Thebreath is the linkbetween themind and thebody.Thebreathislikeathermometerorgagewhichmeasurestheconditionsofthemindandbody.

The awakening of sushumna is absolutely necessary before deep meditation and the awakening ofkundaliniispossible.Onlywhenthestudentenjoysbeingstill,andisnotforcingoneselftobestill,issushumnapossible.Nomeditationissuccessfulinthelongrununtilbreathawarenessisachieved,whichinturncreatesthejoyousminddescribedinsushumna.Themindfollowsthebreathandviceversa,asiftheyareoneandthesamefunction.

There is a direct communication between the human and the cosmos, for everything breathes, eveninanimate objects, to some extent or another. The cosmos itself is breathing. All the creatures of Earth arebreathing thesamebreath.Meditation is thesustainedstateofonepointednessof themind.Themind is thenable topierce throughconsciousandunconsciousminds to thesuperconsciousstate.This iscalledsamadhi,abreakthroughinmeditation.Herethemicrocosmbecomesthemacrocosm justasthedropofwaterisnolongeranindividualandmergeswiththeoceaninstead,becomingtheoceanratherthanthedrop.Theindividualatmanisunitedwithtotalidentity,thecosmicself.ThekingdomofGodiswithinoneselfandtheultimatefreedomisnowpossessed,thefreedomfromthehumanconditionasselfidentity.ThiscompletestheevolutionofmantoGod.Thiscompletesthehumanjourney.Evenifnoothermeditationpracticeisused,somethingassimpleasthepracticeofbreathawarenesscanbringonetothisstate.Pranayamaisthedoorwaytodeepstillness,andstillnessisthedoorwaytotheuniversethatiswithinyou.

ExercisesToWashtheNose

Anetipotisusedtocleansethenoseandsinuspassages.Anecessaryingredienttoequalizingtheflowofbreath is to cleanse thenostrils first.Breathing throughbothnostrils is said toassist inharmonizingboth theactiveandpassivesystemsofthebody,sothenetiwashisusefulbeforeameditationofthissort.Searchontheinternetfornetipots,ifyouwouldliketopurchaseone,andyouwillfindthem.

JalaNetiYogamanualsdescribe jalanetiaspurificationwithwater.Thewaterdrawsoutextramucusanddirt

and drawswater from swollen turbinate structure inside the nasal passages. It also triggers drainage of thesinuses.Dailypracticemakesapersonmoreimmunetocommoncolds,congestionofthesinuses,andothertypesofrespiratoryinfections.

Mix14 tspofsaltand lukewarmwater inyournetipot.Somepeopleusemore,somepeopleuse less.Bendtowardthesink,turnyourheadsideways,andputtheendofthenetipotintotheuppermostnostrilandletthewaterflowintoit.Allowthewatertoflowoutofthelowernostril.Ifyouneedto,liftyourheadupandbacktoallowthewatertoflowwithinthenasalpassagewaysbeforeyouletitescape.Thenblowyournose,gettingridofexcesswaterandmucus. If there isaproblemclearing thesinuses,benddown toward the floor,yourheadlowerthanyourhips,andcontinuetheclearingprocess.

Repeatthesestepswiththeothernostril.SutraNeti(StringNeti)A rubber catheter with a cotton string attached is threaded through the nostril and then drawn out

through themouth.A stringby itself can alsobeused if it is stiffenedwithwax.These implementsmustbesterilizedpriortouse.Thiscleansesthenostrils,strengthensthemucusmembranes,andisgoodfortheeyes.(Aninstructorisrecommended.)

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BreathingExercisesBreathshouldfillyoufromthebottomup,firstthelowerabdomen,middlechest,andthenupperchest.

Thinkofitasifyourefillingupaglasswithair.Usethediaphragmtocontrolbreathingandholdpauses.DiaphragmaticBreathingThisisthemostimportanttypeofbreathing.Liedownonyourbackandputoneofyourpalmsonyour

bellyandtheotheronthechest.Asyouinhale,theloweredgeoftheribcage,theabdomenshouldexpandandthechestshouldmoveverylittle.Asyouexhale,thebellyshouldmovemorethanthechest.Bypracticingthistypeofbreathdaily,andcheckingyourselfasyougothroughyourday,thiswilleventuallybecomeautomatic.Thisisthewaychildrenbreatheuntiltheybegintoshutdowntheiropenness.

Diaphragmatic breathing can be practiced lying down, sitting up, or standing. If lying down, palmsshould be upward and legs should be slightly apart. This lying down position is called shavasana (corpseposture).

There should be no external sound as you inhale and exhale.Diaphragmatic breathingdecreases thebreathrateautomatically.Youwillfindthatyouinhaleandexhalelessofteninaminutethanyoudowhenyoudochestbreathing,butyouwillfeelmoreenergizedandbalanced.

RhythmicBreathingCultivate rhythmic breathing along with diaphragmatic breathing for maximum results. Breathing

normallyhappens sixteen to twenty timesperminute.Learn to slow thisbreathingdown.Most importantly,slowdown the inhalation.A slower inhalation affectsnerve centers.Plasma from the capillariesmovesmoreeffectivelyout into the alveoli,pickingupoxygen and returning into circulationwith the exhale.Lengtheninginhalationincreasesmetabolicfunctionsintheairsacs.Italsobringsmoreoxygenintotheairsacsandthenintothebloodstream.Itsendsan increasedbloodsupplytothealveoli.Italsopullstheheartdownwardtowardtheabdomen,andasthediaphragmcontractsandrelaxes,itgivestheheartamassage.Italsomassagestheliverandpancreas,improvingthefunctionsofthespleen,stomach,smallintestineandabdomeningeneral.

SandbagBreathingPlace a bag containing ten to fifteen pounds of sand between the chest and abdomen. This exercise

strengthensthediaphragm.Diaphragmatic breathing creates a deep sense of peace and restfulness, even deeper rest than sleep

provides.Ifpracticedtentimesadayforatleasttwomonths,abigchangewillbeapparentinpersonality,mindandphysicalfunctions.Onewillbefreeofthestressthat isthesourceofsomanyphysicalandpsychosomaticillnessesanddiseases.Thenerveswillcalm,thefaceandbodywillbemorerelaxedinposture,andaglowwillresult.

Left/RightNostrilExercisesMoon breath: left nostril; activates the sympathetic nervous system, nourishes and regulates body

functions,increasesintuitionandcreativity.Sunbreath:rightnostril;activatesvasomotorsystem,releasesintensephysicalenergywhenitisneededBothnostrilssimultaneously;controlsdestiny,death,timeandgreatlyexpandslongevity.

NadiShodhanam(ChannelPurification)alsocalledNodiShodhanamThepracticeofyogabreathingthroughalternatenostrilsiscallednadishodhanam.Inthistechniquethe

flowofairisdeliberatelychangedbackandforthfromonesideortheother,byclosingonenostrilortheotherwith the fingers.This ispracticedwithdiaphragmaticbreathing (bellybreathing).Thisexercise isdesigned todeactivatetheidaandpingala,andcausethepranatoflowthroughthesushumnanadiprimarily,thusactivatingkundalini.

Thescientificproofisin.Ithasbeenfoundthatonenostriliseasiertobreathethroughthantheotheratanyparticulartimeanditalternateseverytwotothreehourseveryday.Thenasalcyclecorrespondswithbrainfunction.Electricalactivityof thebrain isgreateron theoppositesideof thenostril that is lesscongested.Therightnostrilenergizestheleftsideofthebrainwhichcontrolslogicandverbalactivity.Theleftnostrilenergizestherightsideofthebrainwhichcontrolscreativeactivity.Also,certaindiseasesandmental imbalancescanberelated toonenostrilor theotherbeingcongested too long.For instance,prolongedbreathing through the leftnostril(overmanyyears)willcauseasthma.Prolongedbreathingthroughtherightnostrilisbelievedtoinduce

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diabetes. The attempt to balance the left and right should be done for meditation purposes only. Breathingthroughonenostrilortheotheralldayisnotrecommended.

1. Siterectinachairorinacrossleggedorlotusposition.Usingakneelingbenchisalsoacceptable.2. Withtherighthand,foldyourindexandmiddlefingers,restthemonthebridgeofthenoseifyou

wantto,andusetherightthumbtoclosetherightnostril.3. Withrightnostrilclosed,exhalecompletelyinasmoothsteadyfashionthroughtheleftnostril.4. Attheendofexhalation,closetheleftnostrilwiththeringfinger,opentherightnostrilandinhale

slowlyforthesamedurationastheexhale.5. Close the right nostril and exhale through the left nostril again for the same duration as the

inhalation.6. Dothiscycleofinhalationthroughtherightnostrilandexhalationthroughtheleftnostriltwomore

times.7. Attheendofthethirdinhalationthroughtherightnostril,exhalethroughthesamenostril,keeping

theleftnostrilclosed.8. At the end of exhalation through the right nostril, close the right nostril then inhale and exhale

throughtheleftnostril.Repeatthecycletwomoretimes.Threecyclesthroughthesestepsisconsideredaround.Betweenroundstakethreebreathsthroughboth

nostrils.Whendoing this exercise, breathe slowly and gently.There should be no sound beingmade by thebreath.Lessturbulenceisbetter.Donotmakethistechniquestrenuousorstressful.Thisisameditativebreath.Also,donot let themindwander toother thoughts.Concentrateon thebreath itself.This isavery centeringtechniqueandcanputthepersonpracticingitintoadeeptrance.Nadishodhanamisastudyoftheselfratherthanamechanicalexercise.

Thisexerciseissummarizedasthis:Threecyclesofexhalationthroughtheleftnostrilandinhalationthroughtherightnostril.Threecyclesofexhalationthroughtherightnostrilandinhalationthroughtheleftnostril.Inhalationandexhalationisofthesamedurationeachthroughoutthisexercise.Breathingshouldbediaphragmaticwithnosenseofexertion.Breathingshouldberelaxed.Withpractice,

lengthenthedurationofinhalationandexhalation.

Herearetwomorevariations:PurificationBreath(purificationofbloodandnervoussystem,usingdiaphragmtoforcebreathing)1. Inhalefrombottomup,filltheglass(fourcounts)2. Pause(aslongaspossible)3. Exhalewithforce(onecount),whilebendingoverandfacingthefloor,bringingtheheadbelowthe

belly,forceeverylastbitofbreathout,ifnecessarycoughthelastbreathout,pulldiaphragmupandbacktowardthespinewithasuckingmotionupintothethroatasiftryingtopullthediaphragmupintothechest

4. Pause(aslongaspossible)5. Allowbreathtocomebackinregularly6. Repeatsteps15Thisbreathhelpswithpurificationandalsoweightloss.Italsohelpswithbringingyourspiritualpowers

(siddhis) into your consciousness. The weightloss benefits come with the pause after the exhalation in allbreathing exerciseswhere the exhalation is forcedoutand the emptypausesareheld foras longaspossible.Whathappens as the exhalebreath isheldout (the emptypause,BahyaKumbhaka) is that theblood rushesaroundtryingtofindenergy.Itgobblesupwhateveritcanfind,likefattissue,toxins,unusedglucose,etc.Onceitisinthebloodstreamandoxygenisreintroduced,theblooddiscardsthesubstituteenergyanditcanbecarriedoutofthebody.Drinkplentyofwaterafterwards,forthisisadetoxificationexercise.Ifyouwanttoloseweightincertainareas,stretchthatspotwhiledoingthisbreathingexercise.Thebloodwillrushtothatareaandfocusonitbecausestretchingisactuallycreatingaminiinjurytothemuscletissueinthatparticularstretch.Thebloodalwaysrushestorepairinjuries.

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BreathOfFire,BhastrikaPranayama(strengthen,purify,revitalizeentirebodysystems,usediaphragmtoforcebreathing,thisexercisesisalsoknownastheBellowspranayama)

The diaphragm works like a bellows, forcing air out. The inhalation is forced, not passive, and theexhalationisalsoforced.Seventotwentyonecyclesaredone,witharestforamomentbeforeanothercycleisattempted.

1. Inhale2. Usingdiaphragm, forceair inandout inrapidrepetitionswithemphasison theoutbreath.Often

thisisdonewiththesoundofShhhontheoutbreath.ItcanalsobedonewiththesoundHaorHoontheoutbreath.

3. Inhaledeeply4. Exhalerapidlywithforce,pulldiaphragmupandtowardtheback5. Pause6. Takeafewrecoverybreaths(normalbreathing)beforestartinganotherround7. Repeatsteps16Thisbreathcleanses thebodyandstrengthens the lungs. Itcreates intenseheat in theentirebodyand

causes energy to burn up. It purifies blood, increases circulation, restores the bodys vitality, and inducessweating.Ifyouonlyhavefiveminutesadaytodevotetopranayama,thisistheexercisetodo.

OtherBreathingExercisesAllotherexercisesarebasedonthethreedescribedabove.Variationsofthethreebasicexercisesabound.

Get creative,anddowhat feelsgood,and chancesareyouwillbe tapping intoyetanotherof the techniquestaughtbytheyogis.Somevariationsareasfollows:

NasalSnoringUseoneofthebasicthreeexercises,butmakeasnoringsoundthroughthenostrilsintotheforeheadthis

cancreateloftyexperiencesandtrancelikestatesveryquickly,evenwhendoneataminimal,quietlevel.Itisagreatwaytobeginameditation.Itenergizestheleftandrightenergypassages(IdaandPingala)thatgouptheforehead,overthetopandthebackoftheskull,andwindaroundthesushumna(thetubeinwhichthekundalinimovesupanddownthespine)downtothebaseofthespine.Manyhavereportedkundaliniexperienceswiththisvariation.

Humming,BhramariPranayama(Bhramarimeanslargebee)Thisexercisesoothesthenerves,relaxestheskullcavity,andcalmsthemind.Usingoneofthethreebasic

exercises,makethesoundofabeeontheexhale.Thevibrationinthehead,chestandthroatclearblockagesandopensup energy.This exercise isgreat forhealing sinusproblems.Repeat for twoor threeminutes.Anothervariationistoinhalethroughbothnostrilsandexhalemakingthesoundofabee.

SwooningThis exercise is to be practiced only by people who are proficient at pranayama and have enough

experiencetodothissafely.Dothisinasittingorlyingdownpositionsothatifyoufall,youwillnotbehurt.Donotdothisstandingup.Aftertheinhale,pause(thefullpause,AbhyantaraKumbhaka)andholduntilyouareabout to faint. This can induce euphoria and semi consciousness. If you faint, dont worry, your automaticbreathing systems will kick in. It is a way to induce near death experiences and altered states for superconsciousness.Beverycarefulwiththisone!Itisbesttopracticethiswithaninstructororatleastapartner.

AlternatingNostrilsTrydifferentpatternswiththenostrils,forinstance,inhalingthroughtherightnostrilandexhalingtothe

leftnostril 20 timesor trydoing the reverse.This can create interestingbrainwave activity.Trybreathing inthroughtherightnostrilandoutthroughtherightnostrilorviceversa.Energizeacreativeprojectrightbeforeyoubegin,orenergizeaspeechareabouttogive.Rememberthattheleftnostrilcancontrolrightbrainandtherightnostrilcontrolstheleftbrain.

Someyogisinstructstudentstodothreeroundsofonevariant,thenthreeroundsofanothervariant,orjustoneroundofeachvariant.

Note: ifyou arepracticing this in the evening, reverse theorderof cycles,beginningwith exhalationthroughtherightnostrilandinhalationthroughtheleftnostril.

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Practice the same technique for aperiodof time, for instance amonthor so,before attemptingothertechniques,foronlywithypracticeofthesametechniqueforadurationoftimecanapersongetthefullbenefitsofnadishodhanam.Sometechniquesdepictretentionofthebreathbetweeninhalationandexhalation(pausesinbreathing),but this isanadvanced formof theexercisewhere thesubtledifferenceswillnoteasilybenoticeduntilnadishodhanamiswellpracticed.Harmcanhappenwiththeseothertechniquesifthestudentisnotsolidlyensconcedwithinthesushumna.Harmcanhappenbecausethestudentawakensmorepranathanheorshecanhandlewithblockedsushumnapassageways.

Foryourreference,whenyouareready topracticewith themoreadvanced techniquesofpranayama,theyarelistedbelow.However,pleasetakecaretoopenthesushumnafirstinordertoopenthekundalinienergyinamorepracticalandbalancedway.Itisknownthatopeningthekundalinitoofast,beforetheenergeticsystemcanhandleit,cancauseinsanity.

PausingTheBreath(atip)NadiShodhanamcanbepracticedbypausingthebreathinbetweentheinhalationandexhalation.These

pausescanproduceprofoundstatesofconsciousness.Oneofthemostrecommendedratiosbetweeninhalation,retention, and exhalation is 1:4:2.Aftermastering retention of breathduring inhalation, the student can thenpractice retention of the breath after exhalation. This can produce profound states of consciousness. Afterpractice,increasingthedurationofpausesbetweeninhalationandexhalationcanbeattempted.

Belowaresomeofthemoreadvancedpractices,butwedontgivedirectionsonhowtodoallofthembecauseaninstructorisrecommendedforsomeofthese.

KapalabhatiPranayama(pranayamathatmakesforeheadandentirefacelustrous)Thisexercisehelpscleanthesinusesandotherrespiratorypassages,andalsostimulatestheabdominal

musclesanddigestiveorgans. Itconsistsof forcefulexhalationofbreath,using thediaphragmandabdominalmuscles,andthenaslow,passiveinhalation.Thiscycleofvigorousexhalationfollowedbyapassiveinhalationisrepeatedseventotwentyonetimes,dependingononesabilitieswiththebreath.

UjjayiPranayama(controlorvictoryarisingfromaprocessofexpansion)Thisexerciseenhancestheventilationofthelungs,removesphlegm,calmsthenervesandfillsthebody

withvitality. Inhalationandexhalationare slowanddeep,withpartialclosureof theglottis.Thisproducesasound likesobbing,but it isevenandcontinuous.During inhalation, the incomingair touches the roofof themouthand isaccompaniedby thesoundsa.Duringexhalation, theoutgoingairalso touches theroofofthemouthandisaccompaniedbythesoundha.Saha.

SitaliPranayamaCoolsandsoothesthebody.Curlthetonguelengthwiseuntilitresemblesatube.Ifyoucannotdothis,

practicesitkaripranayamainsteadforthesamebenefits.Thetipofthecurledtongueisoutsidethelips.Inhaling,makingahissingsound.Exhalethroughbothnostrils.Repeatthreetimes.

SitkariPranayamaCoolsandsoothesbody.Rollthetonguebackasfaraspossibletowardthebackofthemouthwithlips

partedandteethclenched.Inhalemakingahissingsound.Exhalethroughbothnostrils.Repeatthreetimes.SuryabhedanaPranayamaInhalethroughtherightnostril,retaintheairandthenexhalethroughtheleftnostril.MurcchaPranayamaInhalethroughbothnostrils.Lockthechin,thenslowlyandgentlyexhale.PlaviniPranayama(Dothisoneinasittingposition,notstanding,fordizzinesscanresults.)Thisisoneofthemostadvancedpranayamaexercises,liketheSwooningexercise,butitdoesnttakeyou

quitetothebrinkofunconsciousnessthewaytheSwooningexercisedoes.Fillthestomachcompletelywithair,then fill the lungs in thechestcavity,all thewayup to the topof the throat,and retain thebreathas longaspossiblewithouttorturingyourself.Finallyexhale.Repeatasmanytimesasyoulike.

There are many more pranayama exercises but they are only taught by competent teachers to adeptyogis.

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BandhasAccordingtoPatanjaliinYogaSutra1:34,havingcontroloverthepauseiswhatiscalledpranayama.In

Sanskrit,thepauseiscalledkumbhaka,butbreathingpracticesaremeanttocontrol,eliminateandexpandthatpause,therefore,inmanyancientinterpretations,pranayamameansapause.

Thekambhakasshouldbepracticedwithateacher,ifpossible,andsoshouldthepracticeofbandhasbeobservedas thepausesarepracticed.Thebandhasare locks.Threeof themare jalandharabandha (chin lock),uddiyanabandha(abdominallock)andmulabandha(anallock).

JalandharaBandhaThe twomainarterieswhichbring theblood to thebrainareonbothsidesof theneck.Thechin lock

bringsconsciousappliedpressuretothesearteries.Thenerveimpulsestothebrainfadeandbodyconsciousnessis lost,bringingabouta trancelikecondition.Thisalso slowsdown theheartand thevijnaninadi (channelofconsciousness).Whenthechinlockispracticedinbothexhalationandinhalation,itbringsaboutablissfulstate.

Ifretentionofthebreathislong,thechinlockshouldbeappliedinordertopreventtheinhaledairfromrushingout,foritwillmoveintotheauditorytubesandtheinnerear,thuscausinginfectionsandotherdisordersoftheinnerear.Jalandharabandhaisappliedtopreventthis.

Note:SomedoctorsinIndiaputpressureonthecarotidarteriesinordertocreateayogicanesthesiaforthe patient. Minor surgeries can even be performed with this way of anesthetizing the patient. Martial artsexpertsalsopracticethesetechniquesinordertoeitherdesensitizethemselvesfromaninjurywhileengagedinafight,ortoweakentheiropponentbyapplyingthesetechniquestotheopponentsbody.

UddiyanaBandha(AbdominalLift)Thisinvolvesthediaphragm,ribs,andabdominalmuscles.Practicethisexerciseineitherastandingor

sittingposition.Inthestandingposition,thefeetareaboutoneandahalftotwofeetapart.Thekneesareslightlybentandthespineisstraight.Leanforwardfromthewaistandplacethepalmsofthehandsjustabovetheknees.Exhalecompletely,chindown,andwithout inhaling,sucktheabdominalmuscles inandup,pullingthenaveltowardthespine.Pulltheabdomenanddiaphragmupand intothecavityoftheribcage.Thebackwillcurveforwardslightly.Holdthispositionduringapauseforaslongasitiscomfortable,theninhaleandrelax.

Use forceonly inpulling themuscles inward andupward.Donotuse this exercise ifyouhavehighblood pressure, hiatal hernia, ulcers or heart disorders. Women, do not practice it during menstruation orpregnancy.

Ithasbeensaidthatthisexerciseincreasespsychicpowers.Mulabandha(AnusLock)Thisexerciseispracticedduringpranayamaandmeditation.Theexternalandinternalsphinctermuscles

oftheanusarecontractedandheld.

Mudras(toseal)Amudrausedduringmeditationiscalledjnanamudra.Thisisthecommonlyseenmudrapracticedby

yogissittingcrossleggedorinthelotusposturewiththefingersarrangedintheAOKsignandthebackofthehandrestingontheknee,insideofthehandturnedupward.Sometimesthehandsareturneddownward,whichis theeasiestandmostrelaxedposition.In thismudra,thethumband indexfingerarecurleduntiltheytouchtips,andtherestofthefingersareinanopen,straightposition.

Vishnumudra is the sameasdescribed in thenadi shodhanamexercisewhere the indexandmiddlefingersarecurledinward,thethumbrestsontheindexandmiddlefingersandtheotherfingersareoutstretched.However,thismudraneednotberestingonthebridgeofthenoseexceptwhenpracticingnadishodhanam.

Thesearethetwomostcommonlypracticedmudrasinpranayama.SeetheUMSMudrascourseformoreinformationonmudras,theirpositions,anduses.

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TestimonialsHereareafewthingsthatsomepeoplehavesaidaboutthepracticeofpranayama:Onthethirdweekofpracticingpranayameveryday,Istartedblowingoutfistfulsofmucusfortheentireweek!

Afterthat,IfeltbetterthanIeverdid.Theclarityonalllevelswasunbelievable!BruceNicholsIdontknowhowIlivedmylifebeforedoingpranayama.Itsessentialtomywellbeing!JanisDeMorneIlostmoreweightdoingpranayamathanIeverdidrunningonatreadmill!Mymetabolismwasboostedandmy

thyroidhealedjustbybreathingrigorously!DukeLarsonIhavebeendoingpranayamayogicbreathingforalmosttwoyearsnowandwithinthefirsttwomonthsIsawa

complete change inmy outlook and feelings about life.My fears and anxiety about social and jobrelated interactionsdecreaseddrastically.Iwouldhighlyrecommendittoanyonewhoisfeelingstressedintheirlife.IreallywouldntbewhereIamtodayifIhadntdiscoveredthepracticeofpranayama.GenaTrimarco

BibliographyIyengar,B.K.S.1981

TheLightOnPranayama:TheYogicArtofBreathing.CrossroadPublishingCompany;NewYork,NYZi,Nancy1986

TheArtOfBreathing.BantamBooks;NewYork,NYJoshi,Dr.K.S.(nodateindicated)

YogicPranayama.OrientPaperback;Delhi,IndiaFarhi,Donna1996

TheBreathingBook:GoodHealthandVitalityThroughEssentialBreathWork.HenryHolt;NewYork,NYCohen,Ken2002

ABeginnersGuidetoHealthyBreathing(CompactDiscIssue).SoundsTrue;PaloAlto,CA

InternetResourceswww.yogasite.comwww.holisticonline.comwww.indiangyan.comwww.abcofyoga.comwww.focalpointyoga.com/pranayam.htmwww.webindia123.com/yoga/pranayama.htmwww.webindia123.com/yoga/pranayama.htmhttp://yoga.about.com/od/breathing/www.chrysalisyog.homestead.com/pranayam.htmlwww.womenfitness.net/pranayam.htmwww.bodyfitnessguide.com/YogaExercisePRANAYAMA.htmwww.indoindians.com/lifestyle/pranayam.htmwww.yogateacher.com/text/yoga/essays/pranayama.html

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Pranayama&BreathingExamQuestions

Name___________________________________________________Phone#__________________________________

Address___________________________________________________________________________________________(Pleasesupplyname,phone#,andaddressasidentifyingfactorsforgivingcreditproperly)

1. Pranaisthevitalandprimalenergyoftheuniverse.TF

2. ThefivemajorpranasareUdana,Prana,Samana,Apana,andVyana.TF

3. ThePingalanadiflowsthroughtheleftnostrilandtheIdanadiflowsthroughtherightnostril.TF

4. InBreathAwarenessinMeditation,turiyaisthelowestpossiblestateofconsciousness.TF

5. Incellrespiration,nutrientfuelisburnedwithoxygentoreleaseenergy.TF

6. Thealveoliairsacsaresotinythatthelungtissueinthisareacontainingthemlookssolidtothenakedeye.TF

7. Diaphragmaticbreathingisfortheabdomen,thoracicbreathingisforthemidchest,andclavicularbreathingisfortheupperchest.TF

8. Humansbreathe timesaday.A.18,00020,000 B.40,00060,000C.4,0006,000 D.NeitherA,BorC

9. Ciliaarelittlehairsintheentirerespiratorysystemfromthelowestpartofthelungstotheendofthenoseandthroat.TF

10. Theleftnostrildominanceandtherightnostrildominanceswitchbackandforthalldaylong.Thetermforthisiscalled .

A.dominantnostril B.infradianrhythm C.pranayama D.dominancebreathing

11. Tocleantheinnerpassagesofthenose,onewouldusea .A.washcloth B.tissue C.netipot D.typeofnasalspray

12. Themainleft/rightnostrilbreathingexerciseiscalled .A.muladharaB.nadishodhanam C.sushumna D.pingala

13. ThreebandhasareJalandhara,Uddiyana,andMulabandha.TF

14. ThetwomudrasthataremostoftenpracticedwithpranayamaarethejnanamudraandVishnumudra.TF

15. Threebenefitsofpranayamaarebloodpurification,mentalclarity,andpreventionofdisease.TF

16. Twosymptomsofdetoxificationareincreasedenergyandanxiety.TF

ShortAnswerQuestion:1. Dothenadishodhanamexerciseforatleast15minutes,andreportonthechangeinconsciousnessyou

experiencedwhiledoingthisexercise:(useothersideofpaperifnottakingexamonline)