Spotlight on Limb 4: Pranayama

The fourth limb of yoga is pranayama, or control of breath.

Why is breath control important to mind-body balance?

We all know the feeling – when we feel anxious or panicked, all we can think about is the stressful situation.  Our heart rate goes up, our muscles become tense, and in most cases, our breathing speeds up.  In essence, our stressful emotions have taken control of the steady, smooth control of our breath and other physiological functions.  Our thinking becomes more distorted and irrational, and we struggle to consider our situations from a more balanced perspective.

Enter breath control, or pranayama.  When we consciously control the breath, we bring a more steady flow of oxygen into the body’s cells and organs, which helps to energize the body.  Performed regularly, pranayama can help counteract the destabilizing effects of powerful emotions.

In fact, the word “pranayama” literally means restraint (ayama) of the breath, or life force (prana).  By controlling this life force, we cultivate a stronger connection between our breath, body, and emotions.  You can practice pranayama either by itself or during an asana practice.

One of the many pranayama exercises you can try is called nadi shodhana, or alternate nostril breathing, which helps the mind grow calm.  To perform nadi shodhana:

-Sit in a comfortable seated position with a straight spine.  Close the eyes.  Place the thumb of your right hand on your right nostril, and place the ring finger of the same hand on your left nostril.  Place your index and middle fingers on your forehead, in between your eyebrows.

-When you’re ready to begin, plug your left nostril with your ring finger, and inhale through your right nostril.  When you’ve inhaled fully, unplug your left nostril and plug your right nostril with your thumb.  Proceed to exhale fully through your left nostril.  Keep your right nostril plugged as you inhale fully through your left nostril.  Then, plug your left nostril and open your right nostril, proceeding to exhale fully through your right nostril.  Then, inhale fully through the right nostril before again switching to breathing through the left nostril.

-Continue with this alternate nostril breathing pattern – exhaling and inhaling through the same nostril before switching to the other nostril – until you have performed this technique for a few minutes (perhaps starting with 30-60 seconds and working your way upwards as you get more comfortable with it).  Once you are finished, take one last exhale through your right nostril, and then bring your breath back to normal (through both nostrils!)

What are your thoughts on pranayama, the 4th limb of yoga?  Let us know in the comments!  And – stay tuned for Limb 5 – pratyahara, or withdrawal of the senses!

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