Exploring pranayama

by Megan

Last week we explored an introduction to pranayama and shared a few introductory practices.

This week are going expand into how we can incorporate breathwork as a practice. We will also explore

The basics of how to incorporate pranayama

One of the best parts of pranayama practices is that it's very portable as  no props are necessary for these practices. You can literally do them wherever you are - although life or embarrassment may dictate what pranayama you practice and when. For example, a Nadi shodhana (alternate nostril breath) may not be the best to apply in the middle of your in-person work meeting. Something like a long exhale or box breathing could be executed without detection while in line at the store or at your place of work, especially with regular practice and intimate familiarity. 

Megan does some nadi shodhana in Goudies Lane, KW

Breath helps to anchor us in our body; as such, feeling the movement of the breath can help to build the awareness and connection also known as “proprioception”. One way to help build this sense of proprioception is to bring a hand to the chest and belly. As you breathe, notice how the breath moves through the body, changing the position of your hands. Sometimes the position you do the pranayama in can also provide this feedback. For example, side lying or laying on your belly gives a gentle postural counter pressure that can increase awareness. Sometimes props like coregeous balls can be used for this reason as well. Ideally, you will practise in a position that feels safe and comfortable for your body. 

These practices favour repetition: we breath so many thousands of breaths throughout the day, yet the majority of these breaths are unconscious. Pranayama is the pairing of consciousness to unconscious action for mindful movement and regulation. 

Pranayama practices

Below, we share a non-exhaustive list of a few of our favourite downregulating and relaxation promoting breathing practices. These are my (Megan's) favourite first practices for breathwork because they are so simple yet so impactful. 

Nadi Shodhana

Nadi = a subtle energy channel, Shodhana = cleansing. Known by its western name of alternate nostril breathing this is a practice that helps to isolate and focus on nose breath. It is done to help clear the mind and the energetic channels of the body. This breathwork technique is often done to help clear the mind and prepare for meditative practices or practices that require focus and grounding. The focus on the left and right are supposed to help balance both hemispheres of our brain bringing us back to the present and a grounded state. This is a downregulating technique meaning it helps to promote a state of relaxation.

This is a breathwork practice that helps to support relaxation and counter the effects of stress. Some benefits of this exercise include:

• engages the parasympathetic nervous system

• supports immune function

• improves oxygen circulation

• supports cardiovascular and respiratory health

• improves healing and recovery 

• reduces stress and experience of anxiety

Crow’s breath

This practice, also known as Kaki breath, helps us to slow the mind and the process of breathing. This is predominantly a technique to promote relaxation. This can be particularly beneficial after periods of stress or anxiety. Its named crows breath because the pursed lips used in this technique imitate the shape of a crows beak.

Crow’s breath as a technique helps to break the breath into two focused areas - inhalation and exhalation. The practice increases focus and time on the exhalation helping to slow down the breath giving it a own meditative flow. Increased exhalation sends signals to engage the vagus nerve and the parasympathetic nervous sytem increasing a global sensation of relaxation and calm.

Benefits of crow’s breath include: 

• Increases state of relaxation

• Combats physical experience of stress & anxiety

• Improves sleep quality

• Engages a parasympathetic response

• Supports the cardiovascular and immune systems

• Cools body temperature

Give these a try and see if what you notice. Even 5 minutes a day can have a positive impact on your mental and physical states.

Love these practices? Check out some more pranayama and mindfulness techniques on our YouTube channel. Don’t forget to subscribe!