The Profound Power of Breath

If you think about the connection between breath and being alive, it seems simple to come to the conclusion that the quality of your breath will reflect (or affect) your vitality. Breath is the pulsation of life. When you accept this truth into your understanding, many things become clear.

This symbiotic relationship of life and breath is the focus of one of the most studied and widely used practices in the world. There are so many different approaches and uses for breathing techniques - to assist birth and manage anger, to relieve pain and clarify the voice, to focus before a business meeting or delve into the heart of the Universe - that you're likely to encounter them no matter what you're into. There's a good reason for this: mindful breathing has enormous benefit.

Your health is directly related to your breath. That said, your breath can be the difference that balances your physical, emotional, and mental wellbeing.

Right now, in this moment, notice how you're breathing. Is it full? Shallow? Barely moving at all?

From the inside, expand and invite a deeper breath. Notice the change in yourself.

Breath has a magic to it. It is the bridge between spirit and flesh; the conductor of source energy to the individual. Breath is a vehicle by which intention becomes reality.

Your breath can instantly transform how you feel, and what you experience.

Isn't it funny, considering this perspective, how often we diminish the breath?

Yoga offers many ways to tune in to this powerful, yet very subtle force. Simple awareness of the breath is a wonderful place to start. There are various forms of pranayama, through which you can direct the mystery of the breath.

In yoga, the act of mindfully directing the breath is called Pranayama.

Prana is the energy of life. Its equivalent in Chinese Medicine is Qi (or Chi). Star Wars fans would recognize it as "The Force". It's the creative energy of the universe that sustains your individual being, as well as all other forms of life.

When you breathe, you not only exchange fresh oxygenated air for an exhale that releases what your body doesn't want, you're also moving prana. The breath is something beyond what you generally think of as your physical boundaries.

Each breath is a direct act of bringing something in that exists outside of your physical being, and then giving back out a part of yourself. Think about that for a minute.

Sometimes pranayama is defined as breath control, which is a literal translation of the word. Yet this implies that you are actually in control of the breath. Since we both know that this is not entirely the case (as in the example of trying to hold your breath, and something in you not allowing it) we can't honestly say we are controlling the breath.

In addition, what feelings does the word "control" bring up? What about the word "dance" or "co-participate" or "guide".

When you think of pranayama as a dance between you and your breath, as well as the life giving energy of prana, there is an expanded perspective brought to it, and the act is softer somehow. There is more respect and wonder when you co-participate with the breath, rather than trying to control it. By thinking of it in this way, instead of it being a matter of control, you're more likely to develop a loving relationship with your pranayama practice.

The exercises involved in pranayama are ways in which you guide the breath to do different dances. Some are slow, some have rhythms of precise timings, some are strong and quick. All of them have the potential to completely shift your experience in the moment, and bring profound benefit to body, mind, and spirit.

Though there are different specific benefits and effects of the various techniques of pranayama. Some imbue energy to wake you up, some instill calming energy. Yet all forms of mindful breath-work focus your awareness and help to clear the mind, bringing you into a beautifully balanced meditative state.

It is said that pranayama is the key to total liberation. You can breathe your way into enlightenment.

Emotional equanimity

Mental clarity, focus, and calm

Physical cleansing, enhanced circulation, and pain relief

Deep healing on a cellular level, as well as many other levels

Relief from anxiety, insomnia, and other stress related conditions

Support for transitions, including releasing addictions

Enhances meditation and supports spiritual transformation

There is much, much more if you go into specifics. People have had excellent results with everything from cardiovascular conditions to cancer. But basically, pranayama can bring an incredible state of health to all levels of who you are.

During asana, the physical dance of postures and awareness, the breath serves as your guide. When you move from the inside, from intention, forming your actions by following the breath, the practice embraces you in its full magnificence.

By using your breath in any situation, you can adjust your experience very quickly.

Whatever you want to transform, be it emotional, physical, mental, or otherwise, you have a very effective and direct tool to do so. And it is always with you.

The trick is to open to receive the breath. If you can think of yourself as the recipient of a profound blessing, gratitude and grace immediately enter your awareness and can radically shift how you feel in the moment.

Remember, when you approach this from the perspective of yourself as recipient of the breath, a gift from the creative life force of the universe, then you're not the initiator. You are a partner in a dance.

Never ever, force or strain. Never. Really. It's that important. Forcing the breath, holding it to the point of straining, or otherwise abusing the delicate balance of what you're doing in pranayama can create stresses and complications on all levels, including physical.

There is no need to be intimidated by this. It's a policy to not force or strain in your asana practice. This applies to all of yoga. At the same time, like asana, some pranayama techniques call for strong action. Just be aware that a practice can be powerful without being unnaturally forced.

Sometimes people find that starting a pranayama practice can be frustrating. First of all, we're dealing with something extremely subtle, so there isn't the kind of obvious progress we're used to in most endeavors. Try thinking of it like lying on your back watching the clouds, or opening a window for a fresh breath of air.

Also, it's important to start off slow. The reason for this is to build your capacity to work with the prana. Asana, the physical postures and flowing dance of yoga on your mat is part of strengthening and expanding your capacity to do pranayama and deeper meditation. Remember that you're not just moving air in pranayama, there is something far more powerful involved.

Pranayama starts with simple awareness of your breath. You don't sit down and start a technique right away. First you just check in, watch, feel, notice.

Witnessing your breath alone, without directing it, is one of the most pure forms of self awareness. You're literally watching yourself be alive. There's this mysterious pulsation, the ever moving inhale and exhale, the experience of bringing in and dancing with the life energy of the universe. It is simple, yet utterly profound.

Myriad techniques exist to refine and play with the breath. It is best to learn from an experienced teacher, as there are subtleties involved that are much easier to pick up from direct instruction.

However, it is also important to have a personal practice, so use humble discernment about your level of comfort with different techniques that you find. I offer two well loved exercises below.

Read the directions below a few times before you actually do the pranayama so you understand the techniques, then practice them in a meditative posture with your eyes closed.

Sit beautifully, with your pelvis earthy and your heart light.

For a full minute, simply observe your natural breath.

Expand from the inside - invite your breath to dance.

Feel each inhale and exhale as they come.

Perhaps they become more spacious from your simple awareness.

After you have watched the movement of your breath long enough to feel familiar with it, gently begin the following technique:

Make your inhales and exhales the same length. You can count the time in your mind if it helps.

Also, bring an evenness to the rate of breath, meaning the same amount of air is brought in at the beginning, middle, and end of the inhale, rather than it being stronger at the start and weaker at the end.

Adjust the rate of your exhale so it is also even throughout.

Be aware, as you breathe this balanced, measured breath, notice how you feel.

How does your mind respond? What about your body?

After a few minutes, release the technique after a complete exhale.

Return to natural breathing, and give yourself at least a few minutes to feel any difference you notice from this exercise.

This breathing technique balances the energy channels in your body, and is by far one of my favorite ways to shift into energized yet calm awareness. Throughout this technique (except when you are simply observing your natural breath) use the even breath described above.

Sit in exquisite posture, so that your pelvis is supported and your spine extended tall and light.

Open to receive your breath.

Witness and feel your natural breath for a little while.

Get to know the rhythm of the moment's pulsation.

Then, take the index and middle finger of your right hand and curl them into the palm.

Bring your right ring finger and pinky finger together, and use the very tips to gently pinch the left nostril shut.

Exhale through the right nostril, then inhale through the right nostril.

At the end of the inhale, switch sides and use the tip of your right thumb to gently close the right nostril.

Exhale through your left nostril, then inhale through the left nostril.

Continue going back and forth, always switching sides on the exhale.

After a few minutes, finish with an exhale on either side.

Gently lower your hand and release the technique completely.

Allow your natural breath to wash over you.

Notice any change. How do you feel?

Give yourself time to sit in pulsating stillness before returning to other activities.

The breath is a powerful vehicle of manifestation. Think of the way it brings invisible energy and nutrients into the realm of the physical body. This sustains us. If we breathe pure, unpolluted air, quality of life is high. If pollutants are taken in, it is directly reflected in the body, and a lot more difficult to achieve the same kind of health.

In the same way, the thoughts you have while breathing (with or without awareness) affect your reality. By using breath and intention, you can shape prana into reality.

Intention is the beginning of making something real. When you think about the concept of prana, the breath is the mover of energy. By infusing intention into your breath, you use the flow of prana to focus energy into creation.

"The Force" is strong with you. Use it well!

Adjust your posture so your spine is aligned beautifully over your tail bone.

Keeping your pelvis heavy and connected to the energy of the Earth, inhale and grow taller.

Soften your skin. Let your outer body be held by an inner brightness.

Expand within.

Feel the limitless spaciousness from which your breath comes.

Let this simple, mysterious pulsation carry you to a state of wonder.

Now, with deep respect for the power of breath, think of your intention.

What is important to you right now?

What would you like to shift, transform, strengthen, or create?

State your intention clearly, either internally or out loud.

Ask your breath to bring this intention to being, and then thank it for doing so.

Sit, in the pulsating stillness.

Allow your breath to breathe you into the vision you have for yourself.

Feel the prana swirling within.

Om.

All things have resonance, which is vibration, which can be described as sound. The yoga of sound is mantra, which is the resonance of different vibrations. Energy as syllables, chants, music, or internal repetition.

Like the maha-mantra, the great Om which is the resonance of the universe experiencing itself, the breath also has a constant companion of mantra.

Each inhale is accompanied by the vibration "So"

Each exhale is accompanied by the mantra "Hum"

Try this for a minute or so. Just feel the mantra on each inhale and exhale. Internally sound it in your mind and heart. What does it feel like to do this?

Your breath is the key to your health, energy, and enjoyment of life. By increasing your awareness and quality of breath, you can directly enhance the quality of your life.

Yoga With Katrina is an online resource dedicated to the path of living life to the fullest. Topics range from health and fitness to nutrition, and of course yoga, meditation, and fun stories that make you feel uplifted and empowered. Articles are supported with videos and beautiful photos.

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