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The 4th Limb of Yoga: Pranayama and Breathwork

pranayama/breathwork the eight limbs of yoga

Slow & Subtle

'tasmin sati shvasa prashvsayoh gati vichchhedah pranayamah' - Once that posture has been achieved, the slowing or braking of the force behind, and of unregulated movement of inhalation and exhalation is called breath control and expansion of prana (pranayama), which leads to the absence of the awareness of both' - The Yoga Sutras of Patanjali, Sutra 2.49

The concept of 'prana' and 'breath control' in yogic philosophy is vast and is talked about in multiple Sutras from 1.3 and 2.49 - 2.53.

In this blog, we'll explore the importance of pranayama and how it can enhance the quality of our lives.

Brief Yoga History: Yoga Sutras + 8 Limbs of Yoga

The true meaning of Yoga is the union of body, mind, soul, and spirit to reduce suffering.

According to the practice, we often suffer because of not knowing our true Self and the illusion of separation of our individual consciousness from Universal Consciousness.

So taking a step back... where does Pranayama come from?

Pranayama or breathwork is the 4th Limb of Yoga, within the 8 Limbs of Yoga, which are 30+ concepts that come from the Yoga Sutras. If you'd like to dive deeper into the other Limbs, I have written the additional blogs below so far:

1st Limb of Yoga - The Yamas

2nd Limb of Yoga - The Niyamas

3rd Limb of Yoga - Asana

4th Limb of Yoga - Pranayama

5th Limb of Yoga - Pratyahara

6th Limb of Yoga - Dharana

7th Limb of Yoga - Dhyana

8th Limb of Yoga - Samadhi

The Yoga Sutras contain 196 verses, which discuss the aim of yoga and how you strive for freedom, liberation and self-realization - the 8th Limb of Yoga, also called Samadhi.

The Yoga Sutras were transcribed by a man (and most likely many of his colleagues and students) named Patanjali, presumably from India, living somewhere between the 2nd and 4th century BC, and act as a practical guide to assist you on your journey of remembering the ultimate union.

According to the Sutras, beginning the pursuit of self-realization is the most significant step in life – as they make us aware of our pitfalls and how to overcome them.

The Meaning of Pranayama

‘Prana’ refers to the universal life force and ‘ayama’ means to regulate or lengthen.

Yoga identifies ‘prana’ or energy that which distinguishes the living from the dead, and flows through thousands of subtle channels called ‘nadis’ and centers called ‘chakras - also known as our energetic nervous system.

Yogi’s have observed the power of the breath to increase one’s prana and developed various breathing techniques to increase this energy, maintaining health, and create a calm, clear state of mind that is conducive for meditation.

We get prana from food, rest, breath and by being in a calm, happy frame of mind.

There is more prana in fresh foods than canned, frozen or stale foods. Similarly, vegetarian foods is said to be generally of high prana, while meat, being dead, is considered low or even negative prana.

However, the most direct and immediate source of prana is breath – when our breath stops, we die and the way we breathe has a powerful effect on how we feel.

It was also discovered that the quantity and quality of prana and the way it flows through the nadis determines one’s state of mind.

Due to lack of attention, the energy channels in the average person may be partially blocked, making the flow of prana not steady. This results in increased worry, fear, uncertainty, conflict, tension and other negative emotions, sensations, energy and thoughts..

When the prana level is high and its flow is continuous, smooth and steady, then the mind is calm, positive and enthusiastic.

Pranayama can bring harmony between the body, mind and spirit, making one physically, mentally, emotionally, energetically, and spiritually stronger.

In addition, when we attend to our breath, it brings us to the present moment and increases our self-awareness.

"The breath is the king of the mind" ~ BKS Iyengar, Light on the Yoga Sutras of Patanjali

Examples of Pranayama:

Pranayama goes a step further than simple awareness of the breath, using specific rhythms and techniques to bring us numerous benefits on mental, emotional and physical levels.

Bee Humming - Bramarhi
Skull Shining - Kapalabhati
Interrupted - Kumbhaka
Tantric - Agni Raj
Same Count - Sama Vritti
3 Part Breath - Dirga
I AM - So Hum
Cooling - Sheetali
Lions Breath - Simha
Long Exhale - Violma
Alternate Nostril - Nadi Shodhana
Victorious - Ujjayi
Bellows - Bhastrika

Benefits of Pranayama:

Calms the mind, reducing worries and anxieties

Improves focus and attention, removing brain fog, increasing clarity

Increases energy, bringing enthusiasm and positivity

Boosts the immune system

Engages the Parasympathetic Nervous System 'Rest and Digest' and Disengages the Sympathetic Nervous System "Fight and Flight'

Rejuvenates the body and mind

May even slow down the aging process

Mantra and Active Meditation Technique for Pranayama

Gam Ganapateye Namo Namaha

"As you chant this mantra, draw your mind to the Divine inner wisdom of the 'Ganas' and all the ways in which we experience this world and our ability to come into understanding, and not be a puppet to our 5 Senses while getting centered and balanced." - Janet Stone

Options include:

Sit or lay down and say or sing the mantra silently or out loud.

Listen to a recording and sing along

Could wear Mala beads and move fingers along beads for each verse.

Conclusion

Would you like to start embodying these amazing concepts to enhance your life and the lives around you?

Check out my 8 Limbs Yoga Tribe!

This is where you get access to weekly virtual classes, videos, discounts on in-person classes, events and retreats, community and support.