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Pranayama (Samskrit: प्राणायामः) is one of the eight elements in Ashtanga Yoga propounded by Maharshi Patanjali. It is the fourth step in the eightfold path of Yoga that culminates in Samadhi. Panayama is preceeded by Yamas, Niyamas, Asanas and is followed by Dharana, Dhyana and Samadhi. The article explores the meaning, types, objectives and benefits of Pranayama practice.<ref name=":0">Yoga - Level B ([https://nios.ac.in/media/documents/OBE_indian_knowledge_tradition/Level_B/Yoga/Yoga_(Level-B)_ch-3-final.pdf Chapter 3]), Open Basic Education Programme (Bharatiya Jnana Parampara), Noida: National Institute of Open Schooling.</ref>

Pranayama (Samskrit: प्राणायामः) is one of the eight elements in [[Yoga Darshana (योगदर्शनम्)|Ashtanga Yoga]] propounded by [[Ancient Indian Scientists (शास्त्रज्ञाः महर्षयः)|Maharshi Patanjali]]. It is the fourth step in the eightfold path of Yoga that culminates in Samadhi. Panayama is preceeded by [[Yama ( यमः )|Yamas]], [[Niyama (नियमः)|Niyamas]], [[Asanas (आसनानि)|Asanas]] and is followed by Dharana, Dhyana and Samadhi. The article explores the meaning, types, objectives and benefits of Pranayama practice.<ref name=":0">Yoga - Level B ([https://nios.ac.in/media/documents/OBE_indian_knowledge_tradition/Level_B/Yoga/Yoga_(Level-B)_ch-3-final.pdf Chapter 3]), Open Basic Education Programme (Bharatiya Jnana Parampara), Noida: National Institute of Open Schooling.</ref>

== परिचयः ॥ Introduction ==

== परिचयः ॥ Introduction ==

Prana means ‘energy’ and Ayama is ‘to regulate’. Pranayama essentially refers to the practice by which one can regulate the vital energy. Pranayama helps in making breathing slow and rhythmic. And when the breath slows down, the mind also becomes calmer. Therefore, Pranayama as a practice uses breath to soothe the fluctuations of ‘chitta’ or the active thinking mind.<ref name=":0" />

Prana means ‘energy’ and Ayama is ‘to regulate’. Pranayama essentially refers to the practice by which one can regulate the vital energy. Pranayama helps in making breathing slow and rhythmic. And when the breath slows down, the [[Manas (मनः)|mind]] also becomes calmer. Therefore, Pranayama as a practice uses breath to soothe the fluctuations of ‘chitta’ or the active thinking mind.<ref name=":0" />

=== प्राणायामस्य प्रयोजनानि ॥ Benefits of Pranayama ===

=== प्राणायामस्य प्रयोजनानि ॥ Benefits of Pranayama ===

* It improves blood circulation

* It improves [[Rakta Dhatu (रक्त धातु)|blood]] circulation

* It relaxes the body and mind

* It relaxes the [[Sharira (शरीरम्)|body]] and mind

* It improves concentration skills

* It improves concentration skills

* It releases anxiety

* It releases anxiety

=== Vitalizing Pranayama  ===

=== Vitalizing Pranayama  ===

Kapalabhati is one of the vitalizing pranayamas. 'Kapalabhati' literally means 'shining forehead' in Samskrit.<ref name=":0" /> It is made up of two words viz. Kapala meaning skull where skull includes all the organs under the skull too and bhati meaning shining or illuminating. It is called so because the process influences the organs under the skull especially, the brain and the small brain in a good manner.<ref name=":4">Sunil Kumar Yadav (2015), [https://www.academia.edu/12631093/Effect_of_Bhastrika_and_Kapalbhati_Pranayama_on_Selected_Physiological_Variables_of_Sports_Men Effect of Bhastrika & Kapalbhati Pranayama on Selected Physiological Variables of Sports Men], International Educational E-Journal (Volume IV, Issue II, Apr-May-June 2015), Accessed on 2nd November, 2022.</ref> The process of Kapalabhati involves exhaling with full force by squaring the stomach inwards after deep inspiration. This act throws the abdominal gas out with a jerk.<ref name=":3" /> Thus, it removes carbon-dioxide from the body and makes one feel fresh, oxygenated and vitalized.<ref name=":0" />

Kapalabhati is one of the vitalizing pranayamas. 'Kapalabhati' literally means 'shining forehead' in [[Sanskrit and Bharat (संस्कृतं भारतञ्च)|Samskrit]].<ref name=":0" /> It is made up of two words viz. 'Kapala' meaning 'skull' where skull includes all the organs under the skull too and 'bhati' meaning 'shining' or 'illuminating'. It is called so because the process influences the organs under the skull especially, the brain and the small brain in a good manner.<ref name=":4">Sunil Kumar Yadav (2015), [https://www.academia.edu/12631093/Effect_of_Bhastrika_and_Kapalbhati_Pranayama_on_Selected_Physiological_Variables_of_Sports_Men Effect of Bhastrika & Kapalbhati Pranayama on Selected Physiological Variables of Sports Men], International Educational E-Journal (Volume IV, Issue II, Apr-May-June 2015), Accessed on 2nd November, 2022.</ref> The process of Kapalabhati involves exhaling with full force by squaring the stomach inwards after deep inspiration. This act throws the abdominal gas out with a jerk.<ref name=":3" /> Thus, it removes carbon-dioxide from the body and makes one feel fresh, oxygenated and vitalized.<ref name=":0" />

Kapalabhati is an important part of Shatkarma or Shatkriya, the yogic system of body cleansing techniques.<ref name=":4" /> The speciality of Kapalabhati is that it cleanses both the body and the mind using just the breath. It is highly useful for mind detoxification and purification. Another interesting factor is that Kapalabhati reverses the normal course of breathing making expiration an active process and inspiration a passive process. This is believed to induce the reverse flow of nerve impulses to and from the brain facilitating the stimulation and awakening of the centers.<ref name=":3" />

Kapalabhati is an important part of Shatkarma or Shatkriya, the yogic system of body cleansing techniques.<ref name=":4" /> The speciality of Kapalabhati is that it cleanses both the body and the mind using just the breath. It is highly useful for mind detoxification and purification. Another interesting factor is that Kapalabhati reverses the normal course of breathing making expiration an active process and inspiration a passive process. This is believed to induce the reverse flow of nerve impulses to and from the brain facilitating the stimulation and awakening of the [[Chakras (चक्राणि)|centers]].<ref name=":3" />

=== Balancing Pranayama ===

=== Balancing Pranayama ===

Also known as alternative nostril breathing<ref name=":3" />, Nadi Shuddhi Pranayama is a balancing pranayama.<ref name=":0" /> It is derived from two Sanskrit terms viz. Nadi meaning channel and Shuddhi meaning cleansing or purifying. So, Nadi Shuddhi refers to cleansing of subtle channels through which vital life-force energy (Prana) travels in the body.<ref>Yogapedia ([https://www.yogapedia.com/definition/7535/nadi-shuddhi Nadi Shuddhi]).</ref>  

Also known as alternative nostril breathing<ref name=":3" />, Nadi Shuddhi Pranayama is a balancing pranayama.<ref name=":0" /> It is derived from two Samskrit terms viz. 'Nadi' meaning 'channel' and 'Shuddhi' meaning 'cleansing' or 'purifying'. So, Nadi Shuddhi refers to cleansing of subtle channels through which vital life-force energy (Prana) travels in the body.<ref>Yogapedia ([https://www.yogapedia.com/definition/7535/nadi-shuddhi Nadi Shuddhi]).</ref>  

The process of Nadi Shuddhi or Nadi Shodhana involves closing the right nostril with the right hand’s thumb, inhaling fresh air through the left nostril (puraka) and holding the breath for some time (kumbhaka), followed by exhalation through right nostril (rechaka) while closing the left nostril with the right hand’s index finger and then reversing the process.<ref>Abhishek Pandey and others (2022), [https://ejmcm.com/article_19198_15eac5b09e4ef7b5209014c745304f20.pdf Effect of Nadisuddhi Pranayam on Reaction Time and Autonomic Activity of the Heart], European Journal of Molecular & Clinical Medicine (Volume 9, Issue 4), Accessed on 2nd November, 2022.</ref> During the process, breathing is kept slow and rhythmic.<ref name=":3" />  

The process of Nadi Shuddhi or Nadi Shodhana involves closing the right nostril with the right hand’s thumb, inhaling fresh air through the left nostril (puraka) and holding the breath for some time (kumbhaka), followed by exhalation through right nostril (rechaka) while closing the left nostril with the right hand’s index finger and then reversing the process.<ref>Abhishek Pandey and others (2022), [https://ejmcm.com/article_19198_15eac5b09e4ef7b5209014c745304f20.pdf Effect of Nadisuddhi Pranayam on Reaction Time and Autonomic Activity of the Heart], European Journal of Molecular & Clinical Medicine (Volume 9, Issue 4), Accessed on 2nd November, 2022.</ref> During the process, breathing is kept slow and rhythmic.<ref name=":3" />  

* It will help to calm down the mind

* It will help to calm down the mind

However, it is not advisable to practice this Pranayama in winter.<ref name=":0" />

However, it is not advisable to practice this Pranayama in [[Shishir Rutucharya (शिशिर ऋतुचर्या)|winter]].<ref name=":0" />

=== Laya or Silencing Pranayama  ===

=== Laya or Silencing Pranayama  ===

Bhramari is a Laya or Silencing Pranayama. It helps to reduce stress and anger and brings calmness and silence within. The term Bhramari is derived from the Samskrit word Bhramara which means a 'black humming bee'. In this Pranayama, the practitioner makes makes a sound that resembles the buzzing sound of a black bee.<ref name=":0" />Hence, the name.

Bhramari is a Laya or Silencing Pranayama. It helps to reduce stress and anger and brings calmness and silence within. The term 'Bhramari' is derived from the Samskrit word 'Bhramara' which means a 'black humming bee'. In this Pranayama, the practitioner makes makes a sound that resembles the buzzing sound of a black bee.<ref name=":0" />Hence, the name.

The Hathayoga Pradipika explains Bhramari Pranayama as a procedure in which one breathes in quickly, making a reverberating sound like the male black bee and exhales slowly while softly making the sound of the female black bee.<ref name=":5">Amrutha Kalyani & Others (2017), [https://rfppl.co.in/subscription/upload_pdf/Amrutha%20Kalyani_5231.pdf Effect of Bhramari Pranayama on Dimensions of Health: A Meta-Analysis, Indian Journal of Ancient Medicine and Yoga] (Volume 10 Number 2 April-June 2017), Accessed on 3rd November 2022.</ref> This sound vibration can effectively be felt at the jaws, throat and face.<ref>Neeta Gupta & Neharshi Srivastava (2019), [https://www.academia.edu/41411140/Stress_Management_Via_Bhramari_Pranayama_among_Executives_of_Private_Sectors Stress Management Via Bhramari Pranayama among Executives of Private Sectors], Accessed on 3rd November 2022.</ref> Elaborating on the procedure of Bhramari Pranayama it is said,

The Hathayoga Pradipika explains Bhramari Pranayama as a procedure in which one breathes in quickly, making a reverberating sound like the male black bee and exhales slowly while softly making the sound of the female black bee.<ref name=":5">Amrutha Kalyani & Others (2017), [https://rfppl.co.in/subscription/upload_pdf/Amrutha%20Kalyani_5231.pdf Effect of Bhramari Pranayama on Dimensions of Health: A Meta-Analysis, Indian Journal of Ancient Medicine and Yoga] (Volume 10 Number 2 April-June 2017), Accessed on 3rd November 2022.</ref> This sound vibration can effectively be felt at the jaws, throat and face.<ref>Neeta Gupta & Neharshi Srivastava (2019), [https://www.academia.edu/41411140/Stress_Management_Via_Bhramari_Pranayama_among_Executives_of_Private_Sectors Stress Management Via Bhramari Pranayama among Executives of Private Sectors], Accessed on 3rd November 2022.</ref> Elaborating on the procedure of Bhramari Pranayama it is said,

* It has the capacity to improve and strengthen voice quality<ref name=":6" /> as the exhalation clears and vibrates the throat.<ref name=":5" />  

* It has the capacity to improve and strengthen voice quality<ref name=":6" /> as the exhalation clears and vibrates the throat.<ref name=":5" />  

Bhramari Pranayama is ultimately a method of harmonizing the mind and directing awareness inwards and can act as a beneficial agent to achieve the state of total health.<ref name=":6" />

Bhramari Pranayama is ultimately a method of harmonizing the mind and directing awareness inwards and can act as a beneficial agent to achieve the state of total [[Svasthavrtta (स्वस्थवृत्तम्)|health]].<ref name=":6" />

== प्राणायामस्य अभ्युत्थानम् ॥ Evolution in Pranayama Practice ==

== प्राणायामस्य अभ्युत्थानम् ॥ Evolution in Pranayama Practice ==

It is said that,

It is said that,

* Initially, Puraka (in-breath), rechaka (out-breath) and Kumbhaka (retention) together constitute Pranayama.<ref name=":1" />  

* Initially, Puraka (in-breath), rechaka (out-breath) and Kumbhaka (retention) together constitute Pranayama.<ref name=":1" />  

The Yoga Sutra states, <blockquote>बाह्याभ्यन्तरस्तम्भवृत्तिः देशकालसंख्याभिः परिदृष्टो दीर्घसूक्ष्मः ॥५०॥<ref name=":2">Patanjala Yoga Darshana, [https://sa.wikisource.org/wiki/%E0%A4%AA%E0%A4%BE%E0%A4%A4%E0%A4%9E%E0%A5%8D%E0%A4%9C%E0%A4%B2%E0%A4%AF%E0%A5%8B%E0%A4%97%E0%A4%A6%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8%E0%A4%AE%E0%A5%8D_-_%E0%A4%B5%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8%E0%A4%AD%E0%A4%BE%E0%A4%B7%E0%A5%8D%E0%A4%AF%E0%A4%B8%E0%A4%AE%E0%A5%87%E0%A4%A4%E0%A4%AE%E0%A5%8D/%E0%A4%AA%E0%A4%BE%E0%A4%A6%E0%A4%83_%E0%A5%A8 Pada 2 (Sadhana Pada)]</ref>  

The Yoga Sutra states, <blockquote>बाह्याभ्यन्तरस्तम्भवृत्तिः देशकालसंख्याभिः परिदृष्टो दीर्घसूक्ष्मः ॥५०॥<ref name=":2">Patanjala Yoga Darshana, [https://sa.wikisource.org/wiki/%E0%A4%AA%E0%A4%BE%E0%A4%A4%E0%A4%9E%E0%A5%8D%E0%A4%9C%E0%A4%B2%E0%A4%AF%E0%A5%8B%E0%A4%97%E0%A4%A6%E0%A4%B0%E0%A5%8D%E0%A4%B6%E0%A4%A8%E0%A4%AE%E0%A5%8D_-_%E0%A4%B5%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8%E0%A4%AD%E0%A4%BE%E0%A4%B7%E0%A5%8D%E0%A4%AF%E0%A4%B8%E0%A4%AE%E0%A5%87%E0%A4%A4%E0%A4%AE%E0%A5%8D/%E0%A4%AA%E0%A4%BE%E0%A4%A6%E0%A4%83_%E0%A5%A8 Pada 2 (Sadhana Pada)]</ref> bāhyābhyantarastambhavr̥ttiḥ deśakālasaṁkhyābhiḥ paridr̥ṣṭo dīrghasūkṣmaḥ ॥50॥</blockquote>Meaning that Pranayama is threefold and the term 'vrtti' in the sutra applies to all the three sub-divisions of Pranayama viz. Bahya-vrtti, Abhyantara-vrtti and Stambha-vrtti ie. operative externally, internally and in the way of suspension. Otherwise known as Rechaka, Puraka and Kumbhaka.  

 

bāhyābhyantarastambhavr̥ttiḥ deśakālasaṁkhyābhiḥ paridr̥ṣṭo dīrghasūkṣmaḥ ॥50॥</blockquote>Meaning that Pranayama is threefold and the term 'vrtti' in the sutra applies to all the three sub-divisions of Pranayama viz. Bahya-vrtti, Abhyantara-vrtti and Stambha-vrtti ie. operative externally, internally and in the way of suspension otherwise known as Rechaka, Puraka and Kumbhaka.  

* At a more advanced stage, retention alone becomes Pranayama. Vyasa, the commentator on Yoga Sutras explains the transition from the threefold Pranayama to the state of retension as Pranayama with the help of an analogy.<ref name=":1" /> He says,

* At a more advanced stage, retention alone becomes Pranayama. Vyasa, the commentator on Yoga Sutras explains the transition from the threefold Pranayama to the state of retension as Pranayama with the help of an analogy.<ref name=":1" /> He says,

<blockquote>यथा तप्ते न्यस्तमुपले जलं सर्वतः सङ्कोचमापद्यते, तथा द्वयोर्युगपद्भवत्यभाव इति ।<ref name=":2" />  

<blockquote>यथा तप्ते न्यस्तमुपले जलं सर्वतः सङ्कोचमापद्यते, तथा द्वयोर्युगपद्भवत्यभाव इति ।<ref name=":2" />  

yathā tapte nyastamupale jalaṁ sarvataḥ saṅkocamāpadyate, tathā dvayoryugapadbhavatyabhāva iti ।</blockquote>Meaning: As the water dropped on a heated rock shrinks from all directions, the breath activity also 'shrinks' simultaneously ie. there is simultaneous cessation of movement from both the exterior and interior direction. And this cessation of movement leads to suspension or retension.

yathā tapte nyastamupale jalaṁ sarvataḥ saṅkocamāpadyate, tathā dvayoryugapadbhavatyabhāva iti ।</blockquote>Meaning: As the [[Jala (जलम्)|water]] dropped on a heated rock shrinks from all directions, the breath activity also 'shrinks' simultaneously ie. there is simultaneous cessation of movement from both the exterior and interior direction. And this cessation of movement leads to suspension or retension.

Furthermore, this kumbhaka is mentioned to be of two kinds. Namely,

Furthermore, this kumbhaka is mentioned to be of two kinds. Namely,

== References ==

== References ==