Pranavama, the breath control method/energy control method, is the fourth of the eight limbs of yoga. There are a total of eight mainstream breathing control methods. The four stages of breathing: puraka (inhalation), Antaya kumbhaka (internal retention – holding the breath after inhalation), Rechaka (exhalation), Bahya Kumbhaka (external retention – holding the breath after exhalation).
1. Abdominal breathing guidance: Sit in a simple cross-legged position or lie on your back. Place your hands above your navel with the fingertips of the middle fingers touching. When inhaling, the air fills the entire lower abdomen and both sides. The abdomen expands in all directions and the fingertips in the middle separate. When exhaling, completely exhale the breath and the abdomen returns to its original state inward. Benefits: Increase lung capacity; improve heart, lung, stomach, and spleen functions. It is beneficial for soothing the liver and promoting bile secretion. By lowering the abdomen, it helps lower blood pressure and is beneficial for hypertension and heart disease. It also helps with sleep.
5. Surya Bhedama Pranayama – Instructions: Form deer mudra or balance mudra with the right hand. Empty on exhalation. Block the left nostril with the ring finger. Inhale through the right nostril (the yang channel), and hold the internal retention. Block the right nostril with the thumb and exhale through the left nostril with external retention. Benefits: Increases lung capacity and digestive function and cleanses the sinuses.
6. Chandra Bhedana Pranayama – Instructions: Form deer mudra or balance mudra with the right hand. Empty on exhalation. Block the right nostril with the thumb. Inhale through the left nostril (the yin channel), and hold the internal retention. Block the left nostril with the ring finger and exhale through the right nostril with internal retention. Benefits: Calms the mind. 7. Nadi Shoudna Pranayama – The human body has three main channels (right channel, left channel, and central channel) for the flow of life energy. This breathing technique is an alternate nostril breathing method that helps balance the left and right sides of the brain and purifies and balances the energy flow of the left and right channels. The human body has 72,000 channels and 84,000 postures. The three most important channels are: left channel; right channel; central channel (intersecting to form seven chakras). Left channel – yin channel – moon channel – parasympathetic nerve. Right channel – yang channel – sun channel – sympathetic nerve. Instructions: Form deer mudra or balance mudra. Use the thumb to control the right nostril and the ring finger or little finger to control the left nostril. Empty completely on exhalation. Inhale through the right nostril. After inhalation, press the right nostril with the thumb and hold the internal retention. After exhalation through the left nostril, hold the external retention. After inhalation through the left nostril, press the left nostril with the thumb and hold the internal retention. Exhale through the right nostril. Repeat this process. Finally, inhale through the right nostril, put down your hands, and exhale through both nostrils. Return to natural breathing after completion. Benefits: Purifies the channels, improves sleep, enhances brain vitality, and cleanses the lungs.