Breathing
Why is there so much attention to the breath in yoga? What is the link between yoga and breath, and why is it so important (other than keeping us alive)?
In a typical yoga class, we are asked to breathe mindfully, connect to our breath, breathe deeply, hold our breath, etc. What impact does the breath have on us and our yoga practice?
Mindful breathing
We are continually asked to “breathe mindfully” when we are in a yoga class. Conscious breathing is the essence of yoga as it helps us connect with the subtle energy within. It is through the breath that we are able to navigate between different levels of consciousness. Furthermore, conscious breathing has a biological effect on our mental, emotional and physical state.
First, connecting with the breath is a method of being present. When you focus on every aspect of the breathing process, you are present; you let go of the past and the future and focus on the moment within the breath. That is why conscious breathing is already meditating.
When you breathe consciously you activate a different part of your brain. Unconscious breathing is controlled by the medulla oblongata in the brainstem, the primitive part of the brain, while conscious breathing comes from the more evolved areas of the brain in the cerebral cortex. Mindful breathing therefore stimulates the cerebral cortex and the more evolved areas of the brain. Conscious breathing sends impulses from the cortex to the connecting areas that affect emotions. Activation of the cerebral cortex has a relaxing and balancing effect on emotions. In essence, by consciously breathing, you are controlling which aspects of the mind dominate, causing your consciousness to rise from the primitive / instinctual to the evolved / high.
Breath control
By changing the breathing pattern, you can produce different mental states. Slowing your breathing has an impact on your emotional state. The cerebral cortex is activated by consciously slowing down the release of breath. Then the cerebral cortex sends inhibitory impulses to the respiratory center in the midbrain. These inhibitory impulses from the cortex overflow into the hypothalamus area, which deals with emotions, and relax this area. This is why slowing your breathing has a calming effect on your emotional state.
Subtle Energy Channels
The breath controls the body, mind and emotions. There are 72,000 nadis or channels where subtle energy flows throughout the body. Of the 72,000, 3 are the most important: Ida, Pingala and Sushumna.
The Ida Nadi starts from the Muladhara Chakra, crosses the chakras and ends in the left nostril. Ida is aligned with the energy of the moon and has a calming and refreshing effect.
The Pingala Nadi originates in the Muladhara Chakra, flows through the chakras and ends in the right nostril. It is associated with solar energy and has a warming effect.
Sushumna Nadi is the central channel. This is the nadi that runs through the Kundalini energy. It is associated with balance.
Throughout the day, the left and right nostrils alternate as they dominate. This is achieved through the erectile tissue in the nasal passage that swells with blood to stop or reduce the flow of air. One of the nostrils will dominate based on your mental, emotional and physical state. They alternate during the day. As they change, Sushumna is activated, but only for a couple of minutes. The key is to activate Sushumna for a longer period of time. This is achieved when both the Ida and the Pingala flow smoothly.
Prana and Pranayama
In yoga we learn to control prana, the life force, through pranayama. Prana is the energy that animates the lungs. It is NOT the breath. Using the breath is the simplest method of training prana. Once you are able to control prana through pranayama, you are more able to control the movement of prana to other organs and areas of the body.
Breath being the way of pranayama, we focus on the three phases of breathing: inhalation (pooraka), retention (kumbhaka) and exhalation (rechaka). However, according to yogic texts, pranayama is retention. Inhalation and exhalation are methods of affecting retention.
Kumbhaka, or breath retention, has a physiological effect on the brain. First, it provides more opportunities for cells to absorb oxygen and eliminate more carbon dioxide. This has a calming effect on the mental and emotional body. In fact, scientific studies have shown that slight increases in carbon dioxide over a short period of time reduce anxiety levels. However, it is only useful to a certain extent. Carbon dioxide becomes very harmful, even deadly at high levels.
Also, when the breath is held, the brain panics as carbon dioxide levels rise. The increase in carbon dioxide levels stimulates the dilation of the capillaries of the brain.
Yoga will teach us to recover our true selves and to connect with our corners of stillness, even in the general restlessness or social disorder in which we participate, thus achieving inner peace.
Regular practice of this discipline will strengthen us, toning every part of our body. Yoga will help us develop our stamina and flexibility, allowing us to conduct our energy correctly, multiplying our power of concentration and relaxation.
The techniques that are performed in the practice of this discipline, serve to calm our nervous system, helping us to remain alert, receptive and healthy. They allow us to get rid of our negative thoughts by focusing on the experience of our present.
Not only that, other benefits of yoga for our health can be:
-Strengthen our bones thanks to the different positions and movements and obtain greater flexibility and joint mobility.
-Concile sleep better, fall asleep more soundly every night. Accelerate our mind and fight stress, thanks to the state of relaxation and tranquility that we will develop.
-Protect the heart by reducing blood pressure and slowing the heart rate through exercise.
-Take care of our silhouette, improve the quality of our sexual relations and experience a feeling of well-being and pleasure, thanks to the release of endorphins.
-Improve our lung capacity with deep breathing exercises. Yoga plays a very important role in the field of physical health as well as in mental health.
Many of its techniques are very effective in preventing arthritis, osteoarthritis, myocardium, lumbago, asthma, bronchitis, constipation, anxiety and various psychological disorders. This discipline also intervenes on an emotional level, favoring psychic harmony and allowing us to resolve our internal conflicts.
Perhaps the only way to know for sure what the benefits of yoga are, is to try it for ourselves, savoring its personal beneficial effects …
What are you waiting for then? Start practicing now !!!
