Pranayama Lesson

Summary

This video script introduces various pranayama, or breathwork techniques in yoga, emphasizing the importance of conscious breathing to enhance relaxation and energy. It covers the Ujjayi breath, three-part breathing, the rule of four, and cleansing breath, each with demonstrations and explanations. The script encourages viewers to practice these techniques to improve awareness and intentionality with their breath, highlighting their value in daily life beyond the yoga mat.

Takeaways

• 🧘 Pranayama is a yoga practice that involves breath work and is considered an essential part of yoga traditions.
• 🌬 The term 'pranayama' is derived from 'prana', meaning life force, and 'yama', meaning work, emphasizing the importance of breath as life force.
• 🏔 Ujjayi breath, also known as 'ocean's breath', is a specific breathing technique where air is inhaled through the nose and exhaled through the nose with a particular throat sound.
• 🤗 Practicing pranayama helps to relax the body, mind, and energy, promoting a state of calmness and awareness.
• 🔄 Three-part breathing involves inhaling in stages, starting from the abdomen, then the lower chest, and finally the upper chest, followed by a reverse order exhale.
• 🛌 The three-part breath can be practiced both seated and lying down to ensure proper engagement of the diaphragm and chest muscles.
• 📝 Rule of Four is a breathing technique where inhalation and exhalation are counted to four, with pauses in between, to enhance breath control.
• 💨 Cleansing breath is a forceful exhalation used to release energy and is often practiced after asana to cool down the body.
• 🌀 Breathing practices are not limited to yoga sessions; they can be integrated into daily life to manage stress and promote relaxation.
• 🌿 Deep, conscious breathing has physical benefits, including oxygenating the body and engaging the parasympathetic nervous system for a relaxation response.
• 🔑 The breath is fundamental to life and integral to yoga practice, with some systems focusing solely on breath work without physical movement.

Q & A

What is the term 'pranayama' derived from, and what does it mean in the context of yoga?

Pranayama is derived from two Sanskrit words: 'prana', which means life force, and 'yama', which means work. In the context of yoga, pranayama refers to breath work, emphasizing the importance of being conscious of one's breathing as a way to engage with the life force.

Why is being conscious of one's breathing important in pranayama?

Conscious breathing in pranayama is important because it helps to relax the body, mind, and energy. It allows practitioners to be more present and aware during their practice, leading to both mental and physical benefits.

What is Ujjayi breath, and how is it performed?

Ujjayi breath, also known as the ocean's breath or the throat breath, is a closed-mouth breathing technique where the practitioner inhales through the nose and exhales through the nose while engaging the throat muscles to produce a sound similar to the ocean's waves.

How does the Ujjayi breath help in yoga practice?

The Ujjayi breath helps in yoga practice by promoting relaxation and focus. It also helps to retain energy during asana practice, which is important for maintaining balance and stability in poses.

What is the 'three-part breathing' technique, and how does it differ from Ujjayi breath?

The three-part breathing technique involves inhaling and exhaling in three distinct parts: the abdomen, the lower chest, and the upper chest. It differs from Ujjayi breath in that it focuses on expanding different areas of the chest and abdomen during the breathing process, rather than the throat engagement.

Can you explain the 'rule of four' breathing technique?

The 'rule of four' is a breathing technique where the practitioner inhales to the count of four, pauses, exhales to the count of four, and then pauses again. This technique helps to control the breath and can be used to deepen the practice or to calm the mind.

What is the purpose of the cleansing breath in yoga practice?

The cleansing breath serves as a release of energy, often used after asana practice to release built-up heat and energy. It involves a forceful exhale, which helps to clear the body and mind, promoting a sense of relaxation and renewal.

Why is it beneficial to practice pranayama outside of a formal yoga session?

Practicing pranayama outside of a formal yoga session is beneficial because it helps to integrate the practice into daily life, promoting mindfulness and stress relief at any time. It can be particularly helpful in managing stress and promoting relaxation before bed or during challenging situations.

How does the parasympathetic nervous system relate to deep breathing in pranayama?

Deep breathing in pranayama activates the parasympathetic nervous system, which is responsible for the body's rest and digest functions. This activation leads to a state of relaxation and can help to reduce stress and anxiety.

What are some potential challenges a beginner might face when learning pranayama techniques?

A beginner might find it challenging to engage the correct muscles, maintain a steady rhythm, or to focus on the breath while performing the techniques. It's important for beginners to practice regularly and to be patient with themselves as they learn to master the techniques.

Why is breath considered so instrumental in yoga, even more so than the physical movements?

Breath is considered instrumental in yoga because it is the guiding force behind all movements and postures. Without breath, there is no life, and in yoga, the physical movements are meant to be an extension of the breath, making the breathwork a fundamental aspect of the practice.

Outlines

00:00

🧘 Introduction to Pranayama Techniques

The video script introduces various breathing techniques in yoga, known as pranayama, emphasizing the importance of being conscious of one's breath as a form of life force. The script begins with an explanation of the term 'pranayama' and its significance in Indian yoga traditions. It then proceeds to review the Ujjayi breath, also known as the ocean's breath, and provides a step-by-step guide on how to perform it, including the correct posture and the use of throat muscles to produce the characteristic sound. The script encourages viewers to practice and not to worry about getting it perfect, focusing instead on the act of conscious breathing.

05:00

🌬 Exploring Three-Part Breathing and Rule of Four

This section of the script delves into the three-part breathing technique, which involves inhaling and exhaling through different parts of the chest and abdomen. The process is described in detail, with instructions on how to expand the stomach, lower chest, and upper chest during inhalation and the reverse during exhalation. The script also introduces the 'Rule of Four,' a breathing exercise that involves inhaling, pausing, exhaling, and pausing again, each for a count of four. Both techniques are demonstrated with the aim of increasing awareness and control over one's breath.

10:01

🔄 The Cleansing Breath and Its Benefits

The script continues with the 'cleansing breath,' a technique for releasing energy and tension through a forceful exhale. It contrasts this with the Ujjayi breath, which is about retaining energy. The cleansing breath is described as a simple yet effective way to relieve stress and is encouraged as a regular practice to enhance the benefits of yoga. The importance of integrating breathwork into daily life, beyond the yoga mat, is highlighted, emphasizing its role in promoting relaxation and well-being.

15:02

🌱 Embracing Breathwork in Daily Life

The final paragraph of the script wraps up the session by emphasizing the importance of making breathwork a part of daily life. It suggests that pranayama can be practiced anytime, anywhere, and not just during formal yoga sessions. The script encourages viewers to practice the techniques discussed, such as the three-part breath and the Rule of Four, on their own to experience their benefits. It concludes with a reminder of the fundamental role of breath in life and yoga, and a farewell message with expressions of gratitude and well-wishes.

Keywords

💡Pranayama

Pranayama is a Sanskrit term that combines 'prana,' meaning life force or breath, and 'yama,' meaning work. It is a practice in yoga that focuses on breath control and is integral to the video's theme of exploring different breathing techniques. The script emphasizes the importance of pranayama for being more conscious of one's breathing, which is considered the life force in Indian yoga traditions.

💡Ujjayi Breath

Ujjayi Breath, also known as 'Victor's Breath,' is a specific breathing technique where the breath is drawn in through the nose and exhaled through the mouth, creating an ocean-like sound. It is highlighted in the script as a method to engage the breath and is used as an example of conscious, engaged breathing that can help relax the body and mind.

💡Conscious Breathing

Conscious Breathing refers to the intentional and focused act of breathing deeply and slowly, being aware of each inhale and exhale. The video script underscores the significance of conscious breathing in pranayama, as it helps to relax and focus the practitioner, contributing to the overall benefits of yoga practice.

💡Three-Part Breathing

Three-Part Breathing is a technique where the breath is taken in three distinct stages: the abdomen, the lower chest, and the upper chest. The script describes this method as a way to engage different parts of the respiratory system, promoting full lung capacity and deeper relaxation.

💡Rule of Four

The Rule of Four is a breathing exercise where the practitioner inhales for a count of four, pauses, exhales for a count of four, and then pauses again. This technique, mentioned in the script, is designed to create a rhythmic breathing pattern that can enhance focus and relaxation.

💡Cleansing Breath

Cleansing Breath is a forceful exhalation meant to release energy and tension. The script describes it as an essential part of yoga practice, particularly after asana, to help dissipate built-up heat and energy, promoting a sense of release and calm.

💡Diaphragmatic Breathing

Diaphragmatic Breathing involves breathing into the area of the diaphragm, causing the abdomen to expand outward. The script uses this term in the context of the three-part breathing technique, emphasizing the importance of engaging the diaphragm for deeper, more effective breaths.

💡Life Force

In the context of the video, 'life force' refers to 'prana,' a concept in Indian yoga traditions that associates breath with the vital energy sustaining life. The script explains that pranayama, or breath work, is about harnessing and controlling this life force for overall well-being.

💡Relaxation

Relaxation is a key benefit of the breathing techniques discussed in the video. The script illustrates how different pranayama practices, such as ujjayi breath and three-part breathing, can help the practitioner achieve a state of physical, mental, and emotional relaxation.

💡Breathing Mechanics

Breathing Mechanics refers to the physical process and technique of breathing. The video script provides detailed instructions on how to engage the throat muscles for ujjayi breath, how to expand the abdomen for diaphragmatic breathing, and how to coordinate inhalation and exhalation for the rule of four, emphasizing the mechanics of effective breath control in yoga.

💡Yoga Practice

Yoga Practice in the script encompasses not only the physical postures (asanas) but also the breath work (pranayama). The video emphasizes that breath is fundamental to yoga, guiding movement and serving as a standalone practice for relaxation and stress management outside of traditional asana sessions.

Highlights

Pranayama is a practice in yoga that involves conscious breathing, considered as the work with life force or breath.

The importance of pranayama lies in being more conscious of one's breathing, which aids in relaxation and energy regulation.

Ujjayi breath, also known as the ocean's breath, is a closed-mouth technique that engages throat muscles to produce a sound similar to the ocean.

To practice ujjayi breath, one should start by inhaling through the nose and sighing out through the mouth to feel the throat muscles at work.

Three-part breathing involves inhaling in stages, starting from the abdomen, then the lower chest, and finally the upper chest, followed by a reverse order exhale.

For effective three-part breathing, one should purposefully expand the stomach area on inhale and feel the diaphragm's movement.

Three-part breathing can be practiced both seated and lying down to ensure proper technique and awareness of breath movement.

The 'Rule of Four' is a breathing technique where inhalation, pause, exhalation, and another pause are each counted to four.

The 'Rule of Four' helps in maintaining a steady rhythm and can be adjusted for personal comfort with shorter pause counts.

A cleansing breath is a forceful exhale used to release energy and is often practiced after asana to cool down the body.

Conscious deep breathing has physical benefits, including the distribution of oxygen throughout the body and activation of the parasympathetic nervous system.

Breathing practices are fundamental in yoga, sometimes even more important than physical movement as they guide the practice.

Pranayama can be practiced at any time, not just during a formal yoga session, making it accessible for daily life integration.

The video serves as a demonstration of pranayama techniques, with the expectation that viewers will practice these methods on their own.

Breathing techniques shown in the video are considered basic and accessible, with more advanced practices potentially being too intense for some individuals.

Pranayama is beneficial for calming the mind before bed and managing stress throughout the day, contributing to a holistic yoga practice.

The video concludes with an encouragement to practice the breathing techniques regularly and to incorporate them into daily life for overall well-being.

Transcripts

greetings yogis

this video is going to be going over

different kinds of breathing techniques

remember that work in yoga is called

pranayama

now pranayama is actually two words put

together

prana means your life force so your

breath is considered your life force

in the indian yoga traditions and yama

is essentially the work so

pranayama breath work the importance of

pranayama the importance of

breath work is being more conscious of

your breathing

so you should have done the readings

already and even done the video

that goes over ujjayi breath so here i'm

going to talk about

a few other different kinds of breathing

techniques

the main thing to remember when you are

practicing your pranayama your breath

work

is just to stay focused on the breath

all right so

it's not about doing it right or wrong

do your best as always

these are just different ways of

engaging

in your breath work so we're going to

review the ujjayi breath

which is also called the victoria's

breath we're going to do

three part breathing rule of four and

then

cleansing breath so to review with

ujjayi

that is the kind of the the

the throat breath the deep throat or the

back of the throat kind of breathing

so come into a comfortable position i'm

choosing cross leg and that's very

comfortable for me

you want to keep the back straight keep

the chest lifted you don't want to be in

a slouching position

because you want to have clear

passageways for your lungs and your

esophagus

and all that good stuff all right so

just take first off we're going to start

off with just a deep breath so deep

inhale through the nose

and slow exhale through the mouth

another one deep inhale through the nose

and a slow exhale through the mouth

all right that by itself can very much

be considered pranayama

breath work conscious engaged breathing

and when you do conscious engage engaged

breathing

it helps you to relax your body relax

your mind

relax your energy so that by itself is

already a great benefit

so to review with the ujjayi breath it

is a

closed mouth breath and it can be very

difficult for people to do

um even with you watching the original

video that was assigned you may or may

not have been able to quite get it

so we're going to first start off with

um inhaling through the

nose and sign out through the mouth so

bring your hand to your

mouth you're gonna slide into it so

inhale through the nose

sigh out through the mouth

so kind of pretend like it's winter time

and you were a kid and you had to blow

your breath

out to see it in the cold all right deep

inhale through the nose

side out

all right hopefully you can hear the

noise the sound that my throat is making

when i say it out

because that's a key part of the ujjayi

breath when you close your mouth all

right

one more time on when you side out into

your mouth pay attention to what muscles

you feel

working in your neck and your throat

inhale

exhale slowly

okay so now we're going to do it with

the mouth closed

so you're not going to be exhaling

through the mouth you're going to be

exhaling through the nose but you will

still be engaging those throat muscles

to get that same kind of sound

so try it i'll demonstrate keep inhale

through the nose

okay hopefully you can hear the deep

sigh

from the back of the throat the ujjayi

breath is also called the ocean's breath

because it can sound like the ocean when

you

listen to a shell i'll do it again deep

inhale through the nose

so it's about your when you do the

exhale it's kind of like you're still

doing a deep sigh

but you're doing it with your mouth

closed in fact when you don't think

about it you can probably

think of times when you've done the same

breath because it's a lot of it's the

kind of breath that you do when you're

just like

just tired and exasperated with

something you just like

all right that's kind of the same thing

in terms of your mechanics

but instead of doing it because you're

frustrated you're doing it

intentionally as a uh yoga practice

one more time deep inhale through the

nose exhale to the

nose engaging your throat muscles

[Applause]

all right so again it's a video i can't

see what you're doing i can't hear you

but hopefully if you're not getting it

uh doing it along with me you still get

the idea

and you can practice and if you still

don't quite get it it's okay

because again the main thing that is

important is simply doing the

conscious deep breathing so that is the

ujjayi breath

moving on to three parts and this one

should be a bit easier

we're going to do this one both seated

and lying down

three part very simple on the inhale

you're going to start with your abdomen

your stomach area

inhale starting here bringing the inhale

up

to the lower part of your chest right

under your ribs and then the upper part

of your chest

and on the exhale you're going to go

back down so the three part

is abdomen area lower chest

upper chest on the inhale and then

exhale

upper chest lower chest abdomen area

all right now when i say breathing in

your abdomen area that means you're

going to expand your stomach area out

like you're blowing up a balloon so

you're going to purposely

push the stomach out on the inhale and

that seems like it's

the opposite because a lot of times when

we breathe we're breathing in

through the lungs but we're going to

actually breathe in

in the area of the diaphragm and we're

going to go up

and then go back down so bring

your right hand to your stomach

and go ahead and bring your left hand

right under your rib cage so if you have

breasts bring it right under your breast

okay so on the inhale

expand the abdomen outward blow it on

out

and it continues to inhale bring it up

lower chest

upper chest on the exhale

upper chest lower chest and then your

abdomen area sinks

in okay and do it again right hand

left hand inhale

abdomen lower chest upper chest

exhale upper chest lower chest

abdomen sinks in want to do this again

lying down because easier to feel

when you're having to expand your

abdomen upward

so come into a comfortable recline

position

resting bridge or forward climb

whichever you prefer

same thing here hand on the abdomen area

and we're just going to start here with

the recline position so

inhale expand the stomach area out

exhale let it sink in

again inhale expand it out

exhale

sink in all right so now we're going to

add in the

lower chest and upper chest so we're

trying to move it up in parts

if you don't feel it going up in parts

that is okay

the main thing again and as long as

you're expanding the abdomen out

letting it sink basically you're

breathing first

lower and then upper so it might just be

two-part for you might go

add them in and then lungs that's all

right tip just do your best

right hand on the stomach left hand uh

right below the rib cage so inhale one

abdomen two lower chest

three upper chest exhale

three upper chest two lower chest

one abdomen sinks to spine so it's

difficult for me to demonstrate while i

talk

so now i'm going to do it again without

talking

so right hand left hand

okay again this is called your three

part breath

if you can't break it up into exactly

three parts then just make it a two-part

breath

add them in outward bend the chest

exhale

out through the chest add them and sinks

to spine okay

next is rule of four

and i'm going through this just a little

quickly only because this is more of a

demonstration you can practice along of

course while i'm doing it but what i

expect you to do

is practice this outside of the video so

once the video is over

still practice this on your own at a

slower pace and more engaged

rule four is very simple it is inhaling

to the count of four

pause exhaling to the count of four

pause your pauses do not have to also be

at the count of four they can be if you

want to challenge yourself but a slight

pause so just say half a second

so inhale one two actually

inhale two three

four pause

exhale two three four

pause so you're going to retain or

just retain the air or retain whatever

position you're in between the inhale

and the exhale

all right comfortable seated position

cross leg for me because that's what i

like

so back is straight chest is lifted

let's take a deep relaxing breath deep

inhale slow exhale

all right so again

i can't state and do at the same time

so i'm going to count off you're going

to

inhale to the count pause

and then exhale to the count pause

we're going to do three rounds all right

so get ready

inhale two three

four pause

exhale two three

four pause

inhale two three

four pause

exhale two three

four pause i think i messed up my beat

let me do it again that was two rounds

we're gonna do two more

rounds because i think i messed up the

rhythm but you get the gist

all right so again preparing

inhale two three

four pause

exhale two three

four pause

inhale two three

four pause

exhale two three

four pause one more time

inhale two three

four pause

exhale two three

four pause okay

so that should actually be a whole five

rounds of rule of four

hopefully you actually engaged and then

just watch me count in the camera

so again that one is called rule before

and then the last one is a cleansing

breath

and again it's something you've likely

done and do on a regular basis it's just

giving it a name

a cleansing breath can be considered a

release of energy

um when you're doing asana you built up

some heat some energy

you can just side out think of ujjayi

breath as a form of retaining energy and

then cleansing breath is the opposite

you're releasing it out and all it is is

a it's a forceful

uh side out on the exhale so deep inhale

through the nose exhale side out

okay so you slide out with a nice little

quite ha

so again deep inhale side out

okay cleanly breath one more time

inhale exhale

so cleansing breath again to release

your energy

you dry your breath to retain your

energy and then you have your three part

and your rule of four

and that is simply um helping you to be

uh helping you to be more aware and

conscious and intentional with your

breath

and the thing is we take our breath for

granted because our bodies do it

automatically is one of the few things

that it does automatically with

without us having to direct it aside

from you know grow

but most of the time we're doing very

shallow breathing when you

switch to a state of conscious deep

breath you have

relaxing benefits throughout your body

not even just mentally and emotionally

but also

physically you're sending oxygen

throughout your body your

um i forget which which part of the

immune system is

the um parasympathetic

uh part of your nervous system will kick

in and relax you

so deep breathing is a key part of any

physical yoga practice

it is probably actually i want to say

properly it is more important than your

movement because your movement is guided

by your breath

and there are many systems of yoga where

you don't even do any movement so

your breath is instrumental because

without your breath there is no life

so make sure you take your time practice

these uh breath practices

as well as some that you saw in the

reading in the pranayama section

there are infinite more kinds of breath

practices these are just the basic ones

that i teach for the course

because they are simple enough to

understand and pretty accessible some of

the other ones uh

can be very triggering for some people

because it's like

very fast inhaling and exhaling it might

not be very comfortable

but these four are good places to start

so again make sure you practice on your

own this video was just a demonstration

something you can do along with me

so that you can get a feel for it but

you are expected to practice on your

own and see what the benefits are for

you

uh it's great to do before bed

because it can help you calm get calm

and get sleepy it's also very good to do

throughout your day when you're dealing

with stress when you're dealing with

annoying co-workers friends loved ones

whoever

is not something pranayama is not

something that you have to

get down on your mat and do any time

that you decide okay i need to do a

little bit of breath work here

then you do it and that's how you make

yoga practice a daily part of your life

it's not always about doing asanas

sometimes it's just being aware of your

breath

all right thank you so much namaste

and ashay