Breathing

Pranayam, the regulation of inner energies (praan or chi), can be performed anytime during meditation.

The benefits are many. To name a few: increased energy, inner transformation, better health, deeper meditations, more rejuvenation, relaxation, longevity and healing.

The practice of pranayam starts with regulating the breath. Typically we breathe in (poorak), hold the breath for some time (khumbak), then exhale (raychak) according to the ratio: 4:16:8. This means that the holding of the breath should be 4 times longer than the in-breath and that the out-breath should be twice as long as the in breath. Breathing in such a way enables one to increase one's breathing capacity and longevity.

Once the art of breathing is perfected and our subtle praanic channels open, we begin to breathe energy in and out of the body without the need for so much air. This is evident when we are able to meditate easily for long periods of time with very little intake of air.

The aim of following breathing exercises is to open our praanic energy channels to the maximum, where we become vibrant, healthy and aware beings.

The following exercises can be conducted with eyes closed sitting in an easy posture in a well-ventilated room.

4-16-8 regular breathing

	Breath in through the nose for a count of 4.
	Hold the breath for a count of 16.
	Breathe out through the nose for a count of 8.
	Repeat the cycle as many times as you like.

The purifying breath

	Take a full deep breath.
	Exhale completely.
	Hold the breath out for as long as comfortably possible.

Repeat the cycle as many times as you like.

The humming breath

	Take a full deep breath.
	Breathe out through the nose humming 'mmmm'.
	Repeat the cycle as many times as you like.

Incremental breathing

	Hold the breath at any point for as long as comfortably possible.
	When you feel the urge to breathe, breathe in through the nose only a tiny, tiny amount of air. Breathe out that little bit again right away. Hold the breath again for as long as comfortably possible.
	Repeat this cycle for as long as you can before you feel like you really need to take a full breath. When you do, relax, take a break. Repeat the process, if you are up for it. This technique provides enormous scope for opening energy in the body!
	Note: This is a difficult exercise! It should be attempted according to capacity. In the beginning, one or two rounds are sufficient. For enthusiasts, see Atomic syllable technique.

The whistling breath

	Breathe in through the nose as if you are yawning. (Drop the mouth and let the ears feel as if they are open).
	Hold the breath in.
	On the out breath, whistle out steadily through the nose.
	Breath in through the nose in a yawning fashion once more.
	On the out breath, whistle out continuously, this time through the mouth.
	Repeat the cycle as many times as you like.
	Note: The yawning on the in breath clears dullness, sleepiness from the body.

The rejuvenating breath

	Inhale deeply through the mouth, pressing the tongue flat to the bottom of the palette.
	Hold the breath in.
	Breathe out through the nose.
	On the next inhalation again breath through the mouth, but this time sticking the tongue out and curling the tongue up like a bird's beak.
	Breathe out normally through the nose.
	Repeat the cycle as many times as you like.
	Note: the purpose of inhaling through the mouth in this way is to allow the tongue to absorb praan into the body.

Kaival khumbak

	Let the breath stop at any point in the breathing cycle.
	Hold for as long as comfortably possible.

Sooraj Bhaydee khumbak

	Close the left nostril with your index finger and breathe in through the right nostril.
	Hold the breath.
	Close the right nostril with your thumb and breathe out through the left nostril.

Repeat the cycle as many times as you like.

Utjai khumbak

	Breathe in through both nostrils.
	Hold the breath.
	Close the right nostril with your thumb. Breathe out through the left nostril.
	Repeat the cycle as many times as you like.

Alternate nostril breathing

	Close the left nostril with your index finger. Breathe in through the right nostril. Hold the breath.
	Close the right nostril with your thumb. Breathe out through the left nostril.
	Breathe in through the left nostril. Hold the breath.
	Breathe out through the right nostril.

Repeat the cycle as many times as you like.

The bellows breath

	Inhale deeply through the nose.
	Using the muscles in the abdomen, forcibly exhale a short burst of air through the nose.
	Pause, then breathe in a little bit of air through the nose and again forcibly exhale a short burst of air through the nose.
	Gradually increase the tempo until you are very rapidly inhaling and exhaling - like a blacksmith would work his bellow to stoke the fire. By this time, count out 20-30 short, rapid bellow-like breaths.
	Inhale deeply and hold the breath in for as long as you can.
	Note: Repeat this pranayam sparingly. Three rounds is plenty in the beginning.

Moorcha khumbak

	Inhale through both nostrils with a sound like showering rain.
	Immediately after the inhalation, tip the head until the chin rests on the notch in the neck.
	Hold the breath in.
	Release the breath slowly through the nose.
	Repeat the cycle as many times as you like.

Special notes:

It doesn't pay to force the breathing for quick gain, which can produce the opposite effect. For best results spread the practice over a period of days or weeks.

If at any time during an exercise you run out of breath, simply drop the technique and breathe normally. Pick up the technique again when you feel relaxed. Actually, when you are struggling for air, it is an indication that your breathing tempo is too slow. Let up on the count and allow yourself a faster breathing cadence. For example, if you were counting up to 4 on the in breath, holding for 16, and counting to 8 on the out breath, try halving the counts, i.e. count up to 2 on the in-breath, holding for 8, and counting to 2 on the out breath.

The above techniques are merely guidelines for you to get started with your own pranayam program. While practicing the exercises, experiment with ratios other than 4:16:8. For example, I find that the humming breath works best for me when I don't follow the ratio at all; rather just breathe in, hum out, breathe in, hum out 10-12 times and after the last humming breath, I hold khumbak with the breath out of the body for as long as I can. Then I breathe in slowly and deeply and again hold khumbak with the breath in for as long as I can. Then I relax following no particular technique while absorbing the effect of the pranayam.

Try different combinations and see what works best for you. Enjoy!

Breathing