The breath is important. We all know that if you stop breathing for more than a few minutes you will not survive! Our breath keeps us alive. But did you know that the breath is just the more familiar aspect of a more subtle, yet complex force that not only animates you but upholds the world? Upholds the universe?

In this episode you will learn more about the breath and how it not only keeps you alive but can heal both physical and mental disturbances.

Let’s start with the basics. The average person breathes more than 20,000 times per day. Do you pay attention to any of those 20,000 plus breaths? Maybe if you have a cold. Or if you are short of breath from exertion.

But in yoga, we learn to become more aware of the breath because the breath can be a tool to alter how we respond to the world around us, both physically and mentally. In fact, the breath is said to be the “bridge” between the physical and mental.

There are practices in yoga called Pranayama practices. The word pranayama is often translated as breathing practices, because these practices manipulate the breath in different ways to create calmness, cool the body, relieve anger and anxiety, lower blood pressure and pulse, improve digestion and so much more. But the word “pranayama” is a combination of two words “prana” meaning the life force, the quality of aliveness, and “ayama” meaning to expand. Therefore, the word pranayama actually means to “expand the life force” that exists in each of us, and through that expansion the systems of the body can become more fully harmonized and health optimized.

Prana is ever changing. It is essence of movement and change in the world and in you. In terms of the universe, prana is then called Mahaprana – the great force of aliveness.

Are you aware of this prana? Your prana is a part of this bigger prana. Can you fell it? Do you know when is prana strong? When is it weak? Let’s look at some lifestyle considerations when you may have felt prana without necessarily being aware of what you were feeling.

Prana in food

• Strong - Fruits, fresh veggies, whole grains, olive oil, fish, eggs
• Weak – meat, fatty fried foods, processed foods, white food (bread, rice, sugar) alcohol

Prana in air

• Strong - Air near a waterfall, ocean, forest
• Weak - Air in city, polluted areas

Prana in relationships

• Strong - Love, hugs, laughing
• Weak - Stress, anger, sorrow

Now you may realize that you’ve been feeling prana in your life and how that feels in you. But can you translate that into the feeling of your own subtle prana within?

In yoga we talk about the koshas, or the five different layers or dimensions of our being – physical, energetic, mental associated with the senses and thoughts, more subtle mental associated with higher knowing and intuition, and the spiritual. The energetic kosha is called pranamaya kosha and is composed of about 72,000 nadis or energy passageways through which the prana flows. These nadis are similar to the meridians in eastern medicine practices like acupuncture, and are arranged in systems within the body and extend a bit beyond the body as well.

These energy passages can become blocked or disturbed, resulting in both physical and mental disturbances that if prolonged, can create dis-ease. Our physical and mental states are a good indication of our pranic condition.

In the different areas of the physical body, prana serves different functions, energizing certain organs and supporting their corresponding actions. There are 5 main subpranas and there are yoga practices that are designed to help you truly feel the energy flowing in each of these. Within the chest, there is a subprana that supports the function of the lungs and heart, in the pelvis one that supports excretion and sexuality, and in between one that supports digestion. Then there is one in the head and extremities that supports the brain, nervous system and circulation. And the remaining one is spread through the whole body ad acts like the backup battery to the other four.

By practicing prana vidya, or knowledge of the pranas, you can learn to feel these pranas and gradually optimize their support of the bodily systems.

As you can see, the physiology of energy within us is more complex than you may have realized. Where should you start to better facilitate your awareness of, and strengthen your prana.

Start by becoming aware of your breath. Don’t change it. Just be aware of it and notice what happens. Usually, what happens is that as you begin to watch the breath you realize you aren’t breathing very deep or it might be irregular, so you begin to change it. But I told you not to change it. And it you don’t change it, then how many breaths can you take without the mind wandering? The mind finds the watching the breath boring and so it will distract you. To stay aware of the natural breath will take practice. You can actually download a free natural breath awareness recording on my website, swamiatmarupa.com.

It is important to understand that the emotions change our breathing and therefore we can use the breath to change our emotions.

A recent study in the Journal of Neurophysiology revealed that several brain regions linked to emotion, attention, and body awareness are activated when we pay attention to our breath.

What they found was that increased activity across a network of brain structures, including the amygdala, when participants breathed rapidly, like what happens when stressed. Activity in the amygdala suggests that quick breathing rates may trigger feelings like anxiety, anger, or fear. Other studies have shown that we tend to be more attuned to fear when we’re breathing quickly. Conversely, it may be possible to reduce fear and anxiety by slowing down our breath.

A basic breathing practice that will help you deepen and lengthen the breath is to do rhythmic breathing and gradually extend the breath and the length of the exhalation. Count your inhalation and make the exhalation the same and then every few breaths make the exhalation one count longer.

In a comprehensive article on the importance of breath in yoga, Amarjit Singh explains the process that occurs when we slow our breathing down:

“By changing the breathing pattern, you can produce different states of mind. Slowing down the breath has an impact on your emotional state. The cerebral cortex is activated through consciously slowing down the release of breath. Then the cerebral cortex sends inhibitory impulses to the respiratory center in the midbrain. These inhibitory impulses from the cortex overflow into the area of the hypothalamus, which is concerned with emotions, and relax this area. This is why slowing down the breath has a soothing effect on your emotional state.”

Many researchers have documented the benefits of a regular practice of simple, deep breathing, which include the following:

• Reduced anxiety and depression
• Lower/stabilized blood pressure
• Increased energy levels
• Improved immunity
• Decreased feelings of stress and overwhelm

Beyond observing the natural breath and a regular practice of simple, deep breathing there are many, many more breathing practices and pranayama practices. Additionally, there are more advanced practices that unblock the pranic passageway and balance the pranic systems to optimize health.

I am currently writing a 4 month long, home study course, Prana and Pranayama, for the Yoga Academy of North America. This course is a good introduction to the foundational practices and knowledge. The subject is broad and deep.

If you would like to learn more about the course or breathing practices in general, please feel free to email me through my website.