Lung Health and Pranayama
Although yoga in the west is most widely recognized for its physical postures, or Asana, Pranayama, often translated as “breath control” is another important component of yogic teachings. As varied as the lineages from which they arise, these focused breathing patterns can be incorporated into yoga asana practice, combined with or used as a preparation for meditation, or experienced by themselves. Let's look closer at this Sanskrit word, and what we can learn from its modern translation:
Prana = Vital Life Force Energy Ayama = Expansion or Extension
Pranayama = Extending and expanding the boundaries of our vital life force energy
In Ayurveda, the traditional medicine originating in ancient India, the air element is closely related to the spiritual element, as well as to powers of thinking and communication. How appropriate that in our own language, the physiological process of inhalation is referred to as inspiration! Prana, or life-force energy, travels along the breath, and connects our physical bodies to the more subtle aspects of our being, our minds and souls. Physical health, mental clarity, and feelings of well-being and connection are associated with the proper flow of prana through the body.
Ayama occurs as we expand our awareness, bringing our attention to the physical processes of the breath. When we participate actively with what was once an unconscious action, we develop a deeper connection with our muscles of respiration, strengthening and expanding our body's capacity to take in and exchange vital nutrients on each breath. Our diaphragm, an umbrella shaped muscle separating our abdominal cavity from our chest cavity, is the most powerful muscle of respiration. When it contracts, it pulls downward, raising the profile of abdomen and creating more space in the ribcage, which causes a vacuum in the lungs that air rushes in to fill. Pulling our navel toward our spine and slightly upward forces air out of the lungs as we exhale, and returns the diaphragm to its neutral position.
The simplest and most universal pranayama is probably diaphragmatic breathing, or belly-breath. This exercise can be done laying down, seated, or standing. To begin, start by breathing in through your nose, which slows down, warms, and cleans the air you breath. You can place your hands lightly on your stomach, and bring your awareness to the rising and falling of your belly with each inhale and exhale. Be sure to relax your neck and shoulders, as you are retraining your diaphragm to take over as the driver of filling and emptying your lungs. Begin to lengthen your inhale, so long as it remains a smooth and relaxed effort. At the top of each breath, pause with your lungs full for just a moment or two, before exhaling, either through the nose, or through pursed lips. Try to extend your exhale so that it lasts slightly longer than your inhale, so long as you continue to breath in a relaxed, smooth motion. Continue to focus on the rising and falling of your belly as you breath.
Because the length and quality of our breath directly impacts the length and quality of our life, pranayama gives us a simple tool to positively impact our mental and physical health across our lifespan! Deep breathing exercises are important for people at every stage of life and health. In fact, practicing just 10 deep breaths twice per day can create stronger respiratory muscles, keep the alveoli in the lungs flexible and open so they can take in more of the oxygen you breath, and even help prevent pneumonia and other infections of the lungs! Do these 10 breaths everyday, morning and night, and start experiencing the immediate and longterm benefits now.
