Yoga Unit- Understanding Pranayama

Pranayam is using the breath to effect and manage different states of consciousness,
relaxation, and well-being.

1. Long Deep Breathing

Calm the mind; balance the emotions; harmonize the body, mind, and spirit.

2. Alternate Nostril Breathing

Energize and calm the nervous system.

3.Breath of Fire
Strengthen the nervous system; purify the bloodstream; energize, stimulate, wake up, and
increase vitality.

4.Suspending the Breath

Recondition the nervous system; integration of the body systems; experience deep
stillness

To suspend the breath on the inhale:

 Inhale deeply.
 Bring the attention to the clavicle and upper ribs. Lift the upper ribs slightly and
fix them in place.
 Relax the shoulders, throat, and face.
 Become still and calm.
 If you feel the urge to exhale, inhale a tiny bit instead.

To suspend the breath on the exhale:

 Start with a complete exhale.

 Pull the navel point back toward the spine.
 Lift the lower chest and diaphragm.
 Let the upper ribs relax and compress.
 Do not bend the spine and ribs when you try to exhale completely— that would
interrupt the action of the diaphragm.
 Become still and calm.
 If the muscles start a reflex to inhale, consciously exhale a little more. This can
extend the length of suspension significantly without any strain or struggle.

Benefits of suspending the breath:

 Gradual reconditioning of the nervous system.

 Allows for integration of the body systems.
 Suspending the breath in can temporarily raise the blood pressure.
 Suspending the breath out lowers the blood pressure, relaxes circulation.
 Suspending the breath in impacts the sympathetic nervous system.
 Suspending the breath out impacts the parasympathetic nervous system.
 Yoga Unit- Understanding Pranayama

 On the suspended breath you can experience deep stillness, into which you can
plant a seed—to create a new rhythm or pattern of being. Let the energy flow.

5. Segmented Breath

With segmented breathing, we divide the inhalation and exhalation into several equal
parts, with a slight suspension of the breath separating each part, and with a distinct
beginning and end point to each segment. This stimulates the central brain and the
glandular system in different ways.

Instead of inhaling in one smooth motion, we break the breath up into segmented
“sniffs.” Try not to collapse or squeeze the nostrils in on the sniff, or pull the breath too
deeply into the lungs. The goal is for the breath to strike a relaxed, yet focused area in the
nasal passage to stimulate a particular set of nerves. Keep the nostrils relaxed and direct
the attention to the feel of the breath further along the air passages and to the motion of
the diaphragm.

Segmented Breath

 4 parts in : I part out healing: energizing, uplifting

 4 parts in : 4 parts out: clarity, alertness, triggering glands
 8 parts in : 8 parts out: calming, centering
 8 parts in : 4 parts out: focusing, energizing
 4 parts in : 8 parts out: calming, unblocking, letting go