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PRANAYAMA
Yogis use pranayama or breathwork to
control their prana and anchor to the
present moment. The word prana in
Sanskrit means vital energy or life-
force energy that permeates through
us and everything. Interestingly,
prana simultaneously means breath.
Yogis believe that you can change the
flow and qualities of your energetics
by breath control.
INHALE AND EXHALE
When you inhale, blood is shunted
to your heart and lungs to help them
function. Baroreceptors (see p.134)
sense this increased pressure and
respond by signaling to let o the
brake pedal, momentarily increasing
sympathetic activity. During each
exhale, your heart is slightly more
relaxed with increased parasympathetic
activity. This explains why elongating
your exhales in pranayama is relaxing.
Brain stem
Automatically
monitors breathing
Vagus nerve
Increases parasympathetic
nervous system (PSNS)
activity with exhales
Baroreceptor
Pressure receptors
located here
INHALE EXHALE
Sympathetic nerve
Increases sympathetic
nervous system (SNS)
activity with inhales
Heart
Relaxes slightly
with exhale
BREATHWORK
PRACTICES
Modern yogis use breathwork for health
benefits, including overcoming inecient
breathing patterns from a culture of poor
posture and stress. Through altering your
breath, you change your state of mind.
For example, you may practice left nostril
breathing and bee breath to calm down
or right nostril breathing and kapalabhati
for alertness.
Active exhale
Quick, forceful
exhale pushes
air out
Passive inhale
Pressure passively
allows air in
Abdominals
move gently
outward
Chest
expands
Abdominals
drawn in
Ribs drop in
BREATH OF FIRE (KAPALABHATI)
This is a fast breath that mimics
hyperventilation, increasing your
heart rate and blood pressure. It
also tones your abdominals. Avoid
this technique if you are pregnant or
have anxiety, certain eye conditions,
or high blood pressure. Similar
eects and precautions apply for
holding your breath (kumbhaka).
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