Pranayama | Sat Nam Kundalini Sc

Pranayama (Breathwork)

Your breath is your life force.

Pranayama is the practice of focusing and regulating the breath.

“Prana” means “life energy”, “Yama” means “control”.

Traditionally there are three stages of the breath in Pranayama: Inhalation (PURAKA), Retention (ANTARA KUMBHAKA) and Exhalation (RECHAKA). This process is said to be able to connect us to our universal soul.

Many of the Pranayama techniques date back thousands of years, as far back as the ancient Indian Indus Valley civilisation and the Shramans (Yogis) around 5000 years ago.

The main two breathing techniques used in Kundalini are:

A sniff and throw style breath which is an active inhale and exhale through the nose, generally incorporated with a movement/action (for example inhale left, exhale right).
The breath of fire which is a faster rapid active inhale and exhale through the nose, again normally incorporated with a movement/action.

This is not to say that none of the other Pranayamas listed and demonstrated below will not be use in certain Kundalini Kriyas. They are just not used as often.

I would strongly encourage any teacher, student/practitioner of any Yoga/Asana style to become accustomed to as many Pranayama techniques as possible. My guru in India would say non-stop:

“If you are not breathing with awareness, you are not practising Yoga.”

In my opinion Pranayama will change your life in ways that you could never even begin to imagine!

"If you're not breathing with awareness, you're not practising Yoga."
(Shri Hari)

Common techniques

Click here for a Breath of Fire YouTube Tutorial

Breath of Fire

The breath of fire is a rapid active inhale and exhale through the nose. This pranayama technique is used to simulate the nervous system by increasing the body temperature, heart rate, blood flow and boosting the immune system, leaving the whole body feeling energised and revitalised.

This breathing technique when first practised should be started slow. Increase the speed of the breath over time. Also start practising breath of fire for one minute and steadily increase over time to a maximum of 31 minutes. The inhale and exhale should be the same length throughout the practice.

Once you become more confident with this breathing technique you should be aiming at 3 to 5 rapid breaths per second.

As you are practising the breath of fire you will feel the diaphragm move up and down with the rapid active inhale and exhale through the nose and also the stomach moving in and out. This may feel uncomfortable in the beginning, however over time this will feel normal and the diaphragm becomes stronger.

It may also help to place your left hand on your stomach or solar plexus to help feel the movement of the stomach and diaphragm when starting this practice.

As always with these types of practices sit in stillness for a while afterwards and feel into the body. Become aware of any changes in the system. It may take a while for you to notice any changes but as your awareness of the body and systems within the body expands you will feel the movement of energy within the body and the clarity of the mind.

The breath of fire is working with the whole system, but can be focused more with the lower Chakras mainly Manipura which is working and connected with the element of fire to give you confidence, self-esteem, and charisma.

Seek medical advice if you have any respiratory problems.

Breath of Fire YouTube Tutorial

Click for a Viloma Pranayama YouTube Tutorial

Viloma Pranayama

Viloma means against the natural order, as you inhale with several pauses.

1. Lying down or in a seated position, close your eyes and tune in to the natural ease and rhythm of the breath. If you are lying down you can place a cloth over the eyes.

2. Remember to use the full capacity of the lungs by breathing first into the belly and then into the middle and upper chest.

3. Take a deep breath in and exhale all the air out.

4. Viloma Cycle: 

inhale to fill a third of the lungs, pause and retain the breath for a couple of seconds
inhale to fill two thirds, then pause
inhale to fill the lungs completely, then exhale softly and deeply with a steady flow until all the breath is out of the lungs

5. Come back to the normal rhythm of breath for 10 to 15 seconds.

6. Repeat 4 and 5 for up to 10 minutes.

Once you have completed your breathwork practice, if not done so already lie down in a comfortable position and feel into the body. Notice any changes within the mind and system, feeling a sense of balance and relaxation.

Viloma Pranayama helps improve breath control and awareness, it also helps to cool the body and relieves anxiety.

Seek medical advice if you have any respiratory problems.

Viloma Pranayama YouTube Tutorial

Click here for a Lion's Breath YouTube Tutorial

Lion's Breath

Sit in a kneeling position with your sit bones on your heels and spread your knees wide. Place the palms of your hands on the ground in between your legs with the finger tips facing towards the groin area.

Keep the head as a natural extension of the spine, bring the gaze to the tip of your nose. Inhale deeply through the nose, open the mouth sticking the tongue all the way out and exhale deeply out through the mouth while makeing an “aaaaaaahhhh” sound. Come back to your normal breath for a few moments and repeat up to 7 times.

Lion’s breath is a great breathing technique that helps release tension within the body and mind while improving circulation in the body. It's also a great way to work and stretch the face muscles and open the throat chakra.

You can also use a visualisation technique with the first breath: Imagine the exhale breath to be dark black and with each following exhale imagine the breath becoming lighter and more clear as you release the tension within the body and the mind. This process can take several days, weeks or even months.

As another option you can incorporate the Kriya called the fists of anger to help cleans the body and mind of internal anger and tension.

Seek medical advice if you have any respiratory problems.

Lion's Breath YouTube Tutorial

Click here for a 3-Part-Breath YouTube Tutorial

Full Yogic Breath or 3-Part-Breath

Lying or sitting, close your eyes relaxing your face, shoulders and entire body.

If you are new to this breathing technique place the left hand on the belly and the right hand on the heart’s centre. This will help you feel the rise and fall of the belly and chest making it easier to feel where the breath is going.

Closing the mouth, inhale deeply through the nose directing the breath into the belly and feeling it expand. Then exhale through the nose and feel the belly moving back to its normal place. Repeat this 1 minute.

Inhale deeply through the nose directing the breath into the belly and feeling it expand. Then as you continue to inhale draw the breath into the ribcage. As you exhale release the breath from the ribcage first and then the belly. Repeat this for 1 minute.

Inhale deeply through the nose directing the breath into the belly and feeling it expand. Then as you continue to inhale draw the breath into the ribcage, then into the upper part of the chest completely filling the lungs with oxygen. As you exhale release the breath from the upper chest, ribcage and then the belly. Repeat this for 1 minute.

Sit in stillness feeling the sensations within the body, the calming of the mind and the central nervous system, a sense of grounding and connection within the entire body and mind.

The 3-part-breath is a Pranayama technique that is calming and grounding, helping to draw your attention and focus to the breath and physical body.

This breathing technique is normally taught at the beginning of a yoga practice for the students to become present and feel into the body and the sensations of the full yogic breathing.

Deep breathing that uses the full capacity of the lungs will nourish the body and enhance the blood flow, boosting the vital energy system within the body and mind.

Seek medical advice if you have any respiratory problems.

3-Part-Breath YouTube Tutorial

Click here for a Wim Hof Breath YouTube Tutorial

Wim Hof Breath

Step 1: Get Comfortable. Assume a meditation posture: sitting or lying down, whichever is most comfortable for you.

Step 2: Take 30 to 40 deep breaths. Close your eyes and try to clear your mind.

Step 3: The Hold. After the last exhalation, inhale one final time, as deeply as you can and then softly release, practising external breath retention. Or you can practise internal breath retention by holding your breath in. Start slowly with holding the breath for no longer than 30 seconds or even less, then build up with small increases of 15 seconds.

Step 4: Recovery Breath. It is a relaxing exhalation, not a forceful one. When we inhale it is a deep slow inhale through the nose and hold for 10 to 15 seconds.

External breath retention is great for releasing adrenalin and other hormones that can help reduce inflammation and stress, enhance creativity, and give more focus and mental clarity, better sleep, improved cardiovascular health, improved exercise performance and lower blood pressure.

To reap the most benefits from Wim Hof breathing, it's recommended that you complete the training for at least 20 minutes every day. However, one of the key teaching points of Wim Hof's breathing is to listen to your body to ensure you don't force yourself into dangerous circumstances.

Seek medical advice if you have any respiratory problems.

Wim Hof Breath YouTube Tutorial

Bhastrika Pranayama

Bhastrika Pranayama is very similar to Breath of Fire, but is practised slower, so it can be used as a great built up or beginner level for the Breath of Fire.

As with the Breath of Fire it is a forceful inhale and exhale through the nose just slower.

Sitting cross legged, press down through the sitting bones and lengthen through the spine. Softly close the eyes.

Inhale deeply through the nose and exhale through the nose.

Make both the inhale and exhale the same length and use the diaphragm to pump the breath.

Continue the breathing technique for 10 breaths.

Then inhale deeply and hold the breath for as long as feels comfortable.

Release the breath and return back to the normal flow of breathing.

You can repeat the cycles as many times as you wish.

Start slow and build up, listen to the inner wisdom.

Research shows that this Pranayama can help with anxiety and PTSD.

Seek medical advice if you have any respiratory problems.

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Pranayama (Breathwork)

Your breath is your life force.

"If you're not breathing with awareness, you're not practising Yoga." (Shri Hari)

Common techniques

Breath of Fire

Viloma Pranayama

Lion's Breath

Full Yogic Breath or 3-Part-Breath

Wim Hof Breath

Bhastrika Pranayama

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"If you're not breathing with awareness, you're not practising Yoga."
(Shri Hari)