tasmin sati shvasa-prashvasayor gati-vichchedah pranayamah (2:49)
As the postures are mastered, controlling the breath begins to further balance emotional and mental energy.
. . . . . . .
bahyabhyantara-stambha-vrttih-desha-kala-sankhyabhih paridrshto dirgha-sukshmah (2:50)
The inhale, exhale, and the space between breaths can be modified by length and duration.
This is pranayama.
. . . . . . .
bahyabhyantara-vishayakshepi chaturthah (2:51)
As a result of this practice, we experience a more subtle, effortless type of pranayama.
. . . . . . .
tatah kshiyate prakashavaranam (2:52)
As this stillness arises, the obstacles fall away and we expand our awareness of self.
. . . . . . .
dharanasu cha yogyata manasah (2:53)
Then the mind is ready for concentration.
MOST OF US don’t give much thought to our breath—in, out, in, out—until there’s a problem. Pranayama, which translates as vital life force (prana) and restraint (yama), is essentially the practice of controlling the breath. By exercising our breath, we can break unconscious breathing patterns and bring the ease and steadiness we find in our physical practice inward.
The folk wisdom behind “take a deep breath and count to ten” has some solid science behind it. To understand why, let’s take a quick look at the autonomic nervous system.
The autonomic nervous system has two branches: the sympathetic and the parasympathetic nervous systems. The sympathetic nervous system is always working to get everyday tasks done and, in small doses, is essential. The sympathetic nervous system also helps us respond to danger or stress, and in so doing stimulates our fight-or-flight response, causing all sorts of physical reactions including an acceleration of the heart rate, constriction of blood vessels, and a rise in blood pressure. The parasympathetic nervous system, on the other hand, controls our rest-and-digest functions. It helps us recoup from stress and controls activities that happen when we’re calm.
The autonomic nervous system connects to a variety of other physical processes including those of the cardiovascular, digestive, sexual, and respiratory systems. The respiratory system is the only one we can directly and consciously control, and it’s why yogis and a growing number of researchers believe breathing exercises can have such an impact on our health.
Think about how our breath changes when we’re happy, relaxed, angry, sad, or stressed. When we’re happy and relaxed, our breath is long and smooth. When we’re angry, we breathe rapidly. When we’re afraid, our breath is shallow. Sometimes we hold our breath. Sometimes it’s erratic.
One study found that changing our breathing pattern—from deep, belly breaths to shallow breaths or vice versa—could bring on the associated emotion. This means that changing our breathing patterns can help us regulate our emotions. Other studies show the trickle-up effect the body and our breath have on the mind: research has shown breathing practices can calm us down, reduce anxiety, decrease depression, and lower stress.
Ultimately, pranayama, the fourth limb of the ashtanga system, is the control and direction of all subtle life force and leads to prana-ayama, the expansion and extension of this life force. The breath is simply the way in. The mind follows the breath. When the breath is easy and steady, it creates the same opportunity for the mind. At this point, we have the ability to focus and concentrate, the next limb or stage in our practice. Eventually, we are so steady that the breath and mind are still and clear.
REFLECTION
The sutras describe the parts of the breath—inhalation, exhalation, and retention. Although Patanjali doesn’t list specific ways to breathe, other yogic texts detail hundreds of breathing practices with varying lengths and patterns. Each one offers a different benefit, just as different postures have different effects. The one prescribed to begin a meditation practice encourages a lengthened exhale.
Try this: inhale for two counts and exhale for four. When you can continue with ease, inhale for three and exhale for five. When that’s comfortable, inhale for four and exhale for six. Do this for three to five minutes. How do you feel? Is it manageable? Could you continue?
Do this as a formal practice for a week and journal about how you feel after each session. Throughout the week, whenever you feel unsteady, agitated, or tense, take a few cycles and note how you feel.