Pranayama and Breathing: What’s the Difference?
While often used interchangeably, “breathing” and “pranayama”โฃ represent distinct concepts, โคparticularly within the context of โฃyoga. Breathing is the natural, often unconscious, โคphysiological process of taking inโ oxygen and โขreleasing โcarbonโฃ dioxide. Pranayama, though, is a deliberate and controlled practiceโ ofโฃ breath regulation, โforming a vital component of yogic philosophy and practice.
Effective pranayama relies heavily on the physical capacity for full, unrestricted breathing.The movement of the โขribs is central toโค this; limitationsโฃ inโฃ connective tissue and muscle flexibility can inhibit thisโ naturalโฃ expansion. Therefore, preparation โthruโค regular asana practice – physical yoga postures – is crucial. โAsanas stretch these โtissues, allowing forโ freer rib movement andโค greater lungโ capacity. Attempting pranayama without this foundational preparation can beโฃ counterproductive, potentially agitating the mindโฃ instead of calming โคit.
Correct posture is also paramount. Because the ribs connect to the spine, proper alignment โduring breathing exercises โขis essential. Forโฃ beginners struggling with traditional seatedโข postures, B.K.S. Iyengarโฃ recommendedโฃ practicing prone, utilizing aโค towel to โคsupport the lower ribs and encourage spinal extension. Thisโข addresses a common challenge for โขWesternersโ who โmay find it difficult to maintain a straight back for โextended periods.
So, how does one begin to practice pranayama? A โfoundational โtechnique, sama vritti, or equal breathing,โ starts in Savasana (Corpse โคPose).Careful attention to body alignment is key: legs andโค arms equidistant fromโข the spine, a free spine, balanced pelvis โandโ shoulders, and a chin gently dropped towards โthe floor.A rolled towel placed under the lower ribs can further lift the rib cage andโ extendโข the lower back, ensuring the head remains relaxed. Eyes remain closed throughout.
Theโ initial โคfocus of sama vritti is simply observingโฃ the natural rhythm ofโข the โฃbreath – the inhalation and exhalation. Once the mind settles, theโ practice โinvolves gently โฃequalizing the length of these two phases.โ Crucially, this should โฃbe done without strain or โฃforced effort. Instead of attempting to lengthen โค the shorterโค phase, the goal is to bring the longer phase down to match the shorter one.
The aimโ is to cultivate a โlong, smooth, and even breath, allowing for a natural pause between inhalation and exhalation. Beginners should start with five minutes, gradually โขincreasing toโค fifteen. Pranayama shouldโค not promptlyโ follow vigorous asana practice. โคThe best times โfor practice are either before asana, first thing in the morning, or later in the โafternoon when theโ mind is calmer.
Following sama vritti, a five- to โขfifteen-minute savasana is recommended. The practice should โฃevoke feelings ofโ equanimity and poise; agitation indicatesโฃ a need to โขshorten the practice and return to Savasana. Consistent daily practice, focusing on the quality โ of the breath rather than its โขduration, yields the mostโข beneficial โresults. This lying practice can be sustained for โyears, โparticularly for those practicing without โฃdirect โteacher supervision.
