Pranayamas

Calming Pranayamas for Stress Relief and Mindfulness

Prana is our life-force energy which we get in numerous ways including our breath, the food we eat, the activities we do and the people we spend time with. 

Pranayama is the practice of controlling or expanding our Prana through breathing practices. These practices are a fundamental aspect of yoga that helps cultivate a sense of calm, focus, and balance in both the body and mind. Through intentional breathing techniques, we can influence our nervous system, reduce stress, and improve overall well-being.

We will explore three calming pranayamas, Ujjayi, Adham, and Nadi Shodhana.

1. Ujjayi Pranayama (Victorious or Oceanic Breath)

Ujjayi Pranayama, also known as the “Victorious Breath” or “Oceanic Breath,” is a calming and energising breathing technique that creates a gentle sound resembling ocean waves. This breath is known for increasing concentration, reducing stress, and improving focus during yoga practice.

How to Practice Ujjayi Pranayama:

1. Sit comfortably in a seated position with a straight spine. Close your eyes and relax your shoulders.
2. Inhale deeply through your nose, slightly constricting the back of your throat. You should feel the air passing along the back of your throat as you breathe in, creating a soft, hissing sound.
3. Exhale slowly and steadily through your nose, keeping the throat slightly constricted, so the breath produces the same sound as you breathe out.
4. Continue this controlled breath for 5-10 minutes, maintaining a slow, even rhythm.

Benefits of Ujjayi Pranayama:

• Calms the mind and reduces stress by activating the parasympathetic nervous system.
• Improves focus and mental clarity, making it ideal for meditation and asana practice.
• Enhances lung capacity and oxygenates the body.
• Helps balance the flow of prana (energy) throughout the body.

Contraindications:

• People with severe respiratory conditions, such as asthma or bronchitis, should avoid practicing Ujjayi without medical advice.
• If you feel dizzy or lightheaded during practice, stop and return to normal breathing.

2. Adham Pranayama (Abdominal Breathing)

Adham Pranayama, also known as diaphragmatic or abdominal breathing, focuses on deepening the breath by fully engaging the diaphragm. This simple yet powerful technique helps regulate the nervous system, reducing anxiety and promoting relaxation.

How to Practice Adham Pranayama:

1. Lie down comfortably on your back or sit in a relaxed position with your spine straight.
2. Place one hand on your abdomen and the other on your chest.
3. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs. Your chest should remain still.
4. Exhale slowly and fully through your nose, feeling your abdomen lower as the air is released.
5. Continue this slow, steady breathing pattern for 5-10 minutes, focusing on the rise and fall of your belly with each breath.

Benefits of Adham Pranayama:

• Activates the parasympathetic nervous system, promoting deep relaxation and stress relief.
• Reduces symptoms of anxiety, restlessness, and insomnia.
• Enhances lung function and improves oxygen exchange.
• Supports digestive health by gently massaging the internal organs with each breath.

Contraindications:

• Individuals with digestive issues such as ulcers or recent abdominal surgery should avoid this technique without consulting a healthcare professional.
• Avoid holding the breath during this practice, as it should remain relaxed and natural.

3. Nadi Shodhana Pranayama (Alternate Nostril Breathing)

Nadi Shodhana, or Alternate Nostril Breathing, is a balancing pranayama technique that harmonises our internal energies and the left and right hemispheres of the brain. Nadi Shodhana translates as nadi purification as It helps clear energy channels (nadis) and creates a deep sense of inner calm and balance.

How to Practice Nadi Shodhana Pranayama:

1. Sit comfortably in a seated posture with your spine erect and shoulders relaxed.
2. Use your right thumb to gently close your right nostril.
3. Inhale deeply through your left nostril.
4. Close the left nostril with your ring finger, and release your right nostril ( between 12pm and 12am) or close the right nostril first between 12am and 12pm.
5. Exhale fully and smoothly through the right nostril.
6. Inhale through the right nostril, then close the right nostril again with your thumb.
7. Release your left nostril and exhale through the left.
8. Continue alternating nostrils for 5-10 minutes, maintaining a slow and steady rhythm.

Benefits of Nadi Shodhana Pranayama:

• Balances the mind and body, reducing stress and anxiety.
• Promotes mental clarity and focus by calming the nervous system.
• Clears the energy channels (nadis), improving the flow of prana throughout the body.
• Helps in balancing emotional energy, promoting a sense of calm and well-being.

Contraindications:

• If you have a cold or nasal congestion, avoid this practice, as it may make breathing uncomfortable.
• Those with hypertension or low blood pressure should practice slowly and without breath retention.

If you’d like more information on yoga philosophy please contact me or book here to practise with me in Marlow, and online.

With love

Anney xx