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→Laya or Silencing Pranayama
== प्राणायामस्य फलानि ॥ Benefits of Pranayama ==
== प्राणायामस्य फलानि ॥ Benefits of Pranayama ==
The aspirant who practises pranayama in a sustained manner will find that every aspect of the being, at every level, is gradually being impacted. As one advances in the practices, impurities are removed not only from the physical and pranic bodies, but also from the mental, psychic and causal bodies. As a result, the intellectual capacity increases, and the mind and thoughts become more powerful. As prana flows freely through all the levels of being, the negative tendencies begin to drop off almost automatically.<ref name=":9" />
At the physiological level, the benefits of Pranayama are as follows:
* It improves [[Rakta Dhatu (रक्त धातु)|blood]] circulation
* It improves [[Rakta Dhatu (रक्त धातु)|blood]] circulation
* It relaxes the [[Sharira (शरीरम्)|body]] and mind
* It relaxes the [[Sharira (शरीरम्)|body]] and mind
Moreover, Pranayama is an important tool for treating psychological and emotional disorders. It is excellent to counter depression, release grief and attachment, and reduce stress and tension.<ref name=":8">David Frawley (1999), [https://archive.org/details/yogaayurvedaselfhealingandselfrealizationdavidfrawley_757_/mode/2up Yoga & Ayurveda], Wisconsin: Lotus Press.</ref>
Moreover, Pranayama is an important tool for treating psychological and emotional disorders. It is excellent to counter depression, release grief and attachment, and reduce stress and tension.<ref name=":8">David Frawley (1999), [https://archive.org/details/yogaayurvedaselfhealingandselfrealizationdavidfrawley_757_/mode/2up Yoga & Ayurveda], Wisconsin: Lotus Press.</ref>
=== Physiological Benefits ===
Infact, it has been observed that pranayama influences almost all the organs and physiological systems.
'''Respiratory system:''' Pranayama exercises the muscles of respiration and the lungs through the processes of deep, rapid or slow breathing. The chest is opened to its fullest extent and the lungs are stretched to the utmost. This strengthens the respiratory muscles and makes the lungs more elastic, resulting in a healthier process of respiration.
During pranayama one does not absorb a larger quantity of oxygen. In fact, the amount of oxygen absorbed during a round of pranayama is less than the amount absorbed during normal respiration. However, the practices allow more time for oxygen to mix with the blood flow and for the system to eliminate waste through the breath and blood. The training given to the respiratory organs and muscles during the pranayama practice prepares them to work efficiently all through the day. With a more efficient respiratory apparatus, a larger quantity of oxygen is absorbed throughout the day than it normally would be.
'''Digestive and eliminatory system:''' The stomach, pancreas, liver, bowels and kidneys are all exercised in pranayama through the massage given to them by the diaphragm and the abdominal muscles. This happens in normal respiration as well, but during pranayama the movement of the muscles and the resulting massage is greatly accentuated. All the associated muscles and nerves are toned up and rendered healthier. Constipation is removed and all the organs function better. Absorption also becomes more efficient with a well-functioning digestive and eliminatory system so that the blood is enriched with nutritive elements.
'''Cardiac system:''' Many research studies have verified that pranayama is extremely beneficial for the heart. The practices minimize the stress put on the cardiac system by day-to-day life. Breathing with slow, deep and long breaths gives rest to the heart. Many heart conditions can be managed through pranayama.
'''Endocrine system:''' The endocrine glands influence the behaviour, reactions, interpretations, and even the so-called natural responses. Pranayama harmonizes, purifies and neu-tralizes the secretions of these glands and thereby influences thought and behaviour. The overall health of the endocrine system is largely dependent on the quality of the blood and its distribution to the glands. During pranayama, especially the vitalizing practices, the circulation of the blood becomes very rapid and the quality of the blood is also rendered very rich. The richer and more liberal blood supply brought to the endocrine glands enhances their functionality and the regulated breathing helps to balance the system.
The effects of pranayama on the endocrine system are most striking in relation to the pineal gland. This mysterious gland, located behind the third ventricle of the brain in the region of the ajna chakra, normally begins to decay with the onset of puberty. The pineal gland acts as a check for the pituitary gland, which is responsible for controlling the growth and functions of the other endocrine glands. If the pituitary gland is not regulated from an early age, an imbalance arises between the physical and mental development and the emotions mature before they can be handled. Therefore, in India, children from the age of seven or eight begin the practice of pranayama in order to maintain the activity of the pineal gland for a longer period, so that the transition from childhood to adulthood is smooth.
'''Nervous system:''' The brain, spinal cord, cranial and spinal nerves benefit from a richer and more liberal blood supply received through pranayama.
Respiration also controls fluctuating moods, which are subtle behaviours of the mind. The neuronic memory of the brain influences the projection of moods. However, the neurons fire more rhythmically and the electrical interactions between the different brain centres become more regulated when one breathes slowly and deeply in a systematic and coordinated manner. The wild fluctuations of the brain waves are streamlined and there is a balance between the two hemispheres of the brain.
By practising pranayama systematically for a few years, a gradual transformation is brought about in the structure of the nervous system. Ultimately, there comes a moment when one closes the eyes, goes in and achieves meditation.<ref name=":9" />
=== प्राणायामः प्राणाग्निश्च ॥ Pranayama and Pranagni ===
=== प्राणायामः प्राणाग्निश्च ॥ Pranayama and Pranagni ===
== प्राणायामस्य प्रकाराः ॥ Types of Pranayama ==
== प्राणायामस्य प्रकाराः ॥ Types of Pranayama ==
The main pranayama techniques are nine in number. Namely,
# Nadi shodhana: A is a practice whereby the pranic channels are purified and regulated, it is a prelude to all the other Pranayamas.
# Bhastrika: The practice is so called because the diaphragm movement here imitates a pair of bellows and fans the internal fire, creating physical, pranic and psychic heat.
# Kapalbhati: This pranayama invigorates the entire brain and the centres responsible for subtle perception and insight. It is also a cleansing practice and is therefore, listed as a shatkarma.
# Shitali/Shitakari: These two practices are designed to reduce body heat. They cool both the body and mind.
# Bhramari: This practice is so called because the practitioner imitates the same deep, low pitched humming sound as that of the black bee. It is used in nada yoga to awaken awareness of the inner psychic sounds.
# Ujjayi: Ujjayi is one of the simplest Pranayamas. It is also known as the psychic breath as it induces a meditative state and leads to very subtle states of mind. It is an indispensable part of many meditative techniques such as mantra japa, ajapa japa, kriya yoga and prana vidya.
# Murccha: Murchha means 'fainting' or 'swooning'. This pranayama is intended to arouse the feeling of unconsciousness and is best learnt under expert guidance. It also expands the consciousness, awakens bindu chakra and helps in storing prana.
# Surya bheda: It pierces or purifies pingala nadi and stimulates Prana shakti. It activates the sympathetic nervous system and associated physical and mental states.
# Chandra bheda: This pranayama pierces ida nadi and fills it with shakti thereby facilitating a predominant stimulation of the parasympathetic nervous system and right brain hemisphere.
# Vitalizing Pranayama like Kapalabhati
Some of these pranayamas increase heat, some cool the body down, some stimulate, while others harmonize and relax the nervous system.<ref name=":9" /> Therefore, based on their functions, there are different ways of describing the types of Pranayama viz.
# Balancing Pranayama like Nadi Shuddhi
# Heating Pranayama like Bhastrika
# Vitalizing Pranayama like Kapalabhati and Bhastrika.
# Cooling Pranayama like Chandra Anuloma Viloma, Shitali, etc.
# Balancing Pranayama like Nadi Shuddhi or Nadi Shodhana
# Laya or Silencing Pranayama like Bhramari<ref name=":0" /><ref name=":8" />
# Heating Pranayama like Bhastrika, Surya Bheda and Murccha.
# Cooling Pranayama like Chandra Anuloma Viloma, Shitali/Shitakari, etc.
# Laya or Silencing Pranayama like Bhramari and Ujjayi<ref name=":0" /><ref name=":8" /><ref name=":9" />
All pranayama techniques alter the normal breathing rate. Infact, some of them may be considered methods of hyperventilation or hypoventilation.
For eg. Bhastrika and kapalabhati speed up inhalation and exhalation. They may be considered as methods of hyperventilation, where prolonged rapid breathing is practised. While, bhramari, ujjayi, shitali and shitakari may be regarded as methods of hypoventilation, where reduced or slow breathing, often less than five breaths per minute, is practised.<ref name=":9" />
=== Vitalizing Pranayama ===
=== Vitalizing Pranayama ===
Generally, the hyperventilating techniques come under the classification of vitalizing pranayamas. They have a stimulating effect on the whole body due to the rapid muscular movement and increased metabolic rate induced in all parts of the body. These techniques exercise the lungs and abdomen, and stimulate the nervous system to balance and strengthen itself. They also have a purifying and heating effect on the body and mind. Normally, hyperventilation would have an adverse effect on the body, causing dizziness and other symptoms. However, studies have shown that in the practice of Yogic breathing techniques like Bhastrika and Kapalabhati the negative symptoms do not manifest.<ref name=":9" />
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 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 [[Chakras (चक्राणि)|centers]].<ref name=":3" /> Kapalabhati also improves digestion and increases Agni.<ref name=":8" />
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" /> Kapalabhati also improves digestion and increases Agni.<ref name=":8" />
Kapalabhati is particularly useful for spiritual aspirants as it arrests sensory distractions, thoughts, visions and mental chatter, calming the mind in preparation for meditation. At the same time, it energizes the mind so one is not overcome by sleep while sitting for meditation.<ref name=":9" />
=== Balancing Pranayama ===
=== Balancing Pranayama ===
Since it is a forceful practice, caution is advised for people with weak constitutions so as to not aggravate pitta.<ref name=":8" />
Since it is a forceful practice, caution is advised for people with weak constitutions so as to not aggravate pitta.<ref name=":8" />
When practised systematically, the benefits of Bhastrika are innumerable. For example,
* Due to the rapid exchange of air in the lungs, there is an increase in the exchange of oxygen and carbon dioxide into and out of the bloodstream. This stimulates the metabolic rate throughout the body down to the cellular level, producing heat and flushing out wastes and toxins.
* It helps to alleviate inflammation in the throat, accumulation of phlegm and sinusitis, and builds up resistance to cough, cold and excess mucus.<ref name=":9" />
=== Cooling Pranayama ===
=== Cooling Pranayama ===
Shitakari is another cooling Pranayama that follows the same procedure as Shitali. The only differences being, while inhaling, the sound produced is like "see" and there is no rentention of breath. It is immediately exhaled through the nostrils. Its benefits are also similar to shitali. It clears heat from the head and cools the emotions.<ref name=":8" />
Shitakari is another cooling Pranayama that follows the same procedure as Shitali. The only differences being, while inhaling, the sound produced is like "see" and there is no rentention of breath. It is immediately exhaled through the nostrils. Its benefits are also similar to shitali. It clears heat from the head and cools the emotions.<ref name=":8" />
=== Laya or Silencing Pranayama ===
=== Laya or Silencing/Tranquillizing Pranayama ===
Hypoventilating techniques are generally tranquillizing Pranayamas. They are slow and subtle, and their effect is more or less opposite to hyperventilation. They reduce the metabolic rate as well as the frequency of brain waves, leading to relaxed meditative states. Thus, one experiences a greater sense of control over the nervous system.<ref name=":9" />
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.
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" />
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" />
In an interesting research project carried out in 1993 by Munger Hospital, India in cooperation with Bihar School of Yoga, it is indicated that regular practice of Bhramari during pregnancy alleviates anxiety and stress, the hormone balance of women is better regulated promoting birth of healthy children. The results of their examination of 448 pregnant womrn over the period of one year practising Bhramari during their entire pregnancy period is rather encouraging. It was observed that there was
* Normal blood pressure for all, compared to 25% in the control group with high blood pressure (high blood pressure is a normal occurrence during pregnancy).
* Lower number of miscarriages (2% compared to 8%)
* Fewer premature births (2.6% compared to 5%)
* 25% shorter labour
* Generally little pain during labour
* Only one case (1%) of Caesarean section compared to 4% in the control group
* None of the newborns suffered from lack of oxygen (0% against 12%)
* Greater average weight for the newborns (3325 g compared to 2850 g).
The reason behind the tranquillizing effects of bhramari came to fore through an experiment conducted by dermatologists in 1959. As they were looking for a cure for melanoma (skin cancer caused by an excess of melanin), they found that the pineal gland secreted a hormone, now known as melatonin, which inhibits melanin formation. However, the injection of this hormone put the laboratory animals to sleep. Thus, it was understood that Melatonin is a natural tranquillizer produced by the body, like endorphins, which are painkillers. As bhramari stimulates the pineal gland, it is able to create its signature effects of tranquillization.<ref name=":9" />
== Prana Nigraha ==
Technically, the initial breathing practices are not pranayama, but prana nigraha, where one begins to control the breath and the prana. The same practice assumes the form of pranayama when control over the pranas is attained and the pranas have been awakened in the realm of the chakras. In the stage of prana nigraha, one uses the breath as a means to develop and intensify the awareness of pranamaya kosha. The nervous system receives a greater quantum of energy, which is essential to withstand the effects of higher pranayama practice.
Slowly, the pranas are awakened within the physical structure and blockages are removed from the chakras and nadis, thus paving the way for kundalini awakening.<ref name=":9" /> According to the Amritanada Upanishad (v. 7):
यथा पर्वतधातूनां दह्यन्ते धमनान्मलाः । तथेन्द्रियकृता दोषा दह्यन्ते प्राणधारणात् ॥ ७ ॥<ref>[https://sa.wikisource.org/wiki/%E0%A4%85%E0%A4%AE%E0%A5%83%E0%A4%A4%E0%A4%A8%E0%A4%BE%E0%A4%A6%E0%A5%8B%E0%A4%AA%E0%A4%A8%E0%A4%BF%E0%A4%B7%E0%A4%A4%E0%A5%8D Amrtanadopanishad]</ref>
Meaning: Just as the impurities of mountain minerals are burnt by the blower, so the stains caused by the sensory organs are burned by controlling the prana.
The effect of prana nigraha is evidenced by a lightness and vitality in the body and a calm, relaxed mind, and then comes the strength and ability to practise pranayama.<ref name=":9" />
== प्राणायामस्य अभ्युत्थानम् ॥ Evolution in Pranayama Practice ==
== प्राणायामस्य अभ्युत्थानम् ॥ Evolution in Pranayama Practice ==
It is said that,
It is said that,
<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 [[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.
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.<ref name=":1" />
Yoga Yajnavalkya Samhita (6:25) also equates pranayama with retention, describing three grades of pranayama, depending on the periods of breath holding:
# adhama pranayama (produces sweating)
# madhyama pranayama (produces tremors in addition to sweat)
# uttama pranayama (produces levitation)<ref name=":9" />
Furthermore, this kumbhaka is mentioned to be of two kinds. Namely,
Furthermore, it is understood that kumbhaka is of two kinds. Namely,
# Sahita or Mishra
# Sahita or Mishra