Pranayam Therapy: An Instant Panacea

The vital energy present in the air is called prana. We continuously gain this
energy through breathing. Breath is gross in nature, whereas prana is subtle and all-
pervading. Prana is also known as Pranic force or Life-energy. The process to enhance
this vital force is called pranayam. In pranayam therapy, a weak prana or depleted life
force is considered to be the root of all afflictions. With the weakening of the prana
blood circulation of the body becomes impaired and all organs become so weak that
they cannot even work properly. Pranayam strengthens the life force, whereupon blood
circulation becomes regulated and all cells in the body begin to receive a sufficient
supply of oxygen. As a result, all the major organs of the body viz. the heart, brain,
kidneys, lungs, etc. become strong and active. The blood vessels are cleansed and the
mind is purified.
It is stated in the Manusmriti:
?Just as the impurities in gold and other metals are eliminated by melting them in fire; similarly the doshas
(toxins) of the sense organs are eliminated through pranayam.? (6.71)
Most people are not accustomed to deep breathing; therefore they utilise only
about 25 percent of the vital capacity of the lungs. Thus ?th of a person?s total vital
capacity remains unused and inactive. This has a detrimental effect on the process of
blood purification. When the blood is not properly purified, the efficiency of other body-
organs decreases as well. When you take a deep breath, all the air sacs in the lungs
are filled with pranic energy which is then carried to each organ of the body through the
nervous system. The process of breathing, beating of heart, conversion of food bolus
into seven dhatus, muscular contraction and expansion, blood-circulation, proper
functioning of the brain and the endocrine glands, bowel movement and all other bodily
functions are regulated by this Pranic energy alone.
Apart from maintaining physical equilibrium, pranayam plays a vital role in
maintaing mental poise as well. Just as the mind controls the senses, the prana controls
the mind. When the movements of the prana become regulated with the practice of pranayam, the mind
automatically becomes steady.
Our scriptures state that when the prana moves, the mind tends to vacillate, and when prana is still, the
mind also stops wandering and becomes quiet. When the mind is quietened, the intellect also remains at rest.
Pranayam thus plays a vital role in improving one?s physical, mental and intellectual faculties.
There are innumerable Nadis through which this prana flows in our body; fifteen of which are major ones.
Of these fifteen, three are primary ones, namely the Ida, Pingala and Sushumna.
When one breathes through the left nostril, the prana flows through the Ida Nadi which is known as the
Chandra (Lunar) Swara. This cools the body. When one breathes through the right nostril, the prana flows
through the Pingala Nadi. This is known as the Surya (solar) Swara and it produces heat in the body.
It is only when the coolness (lunar element) and heat (solar element) are in good balance that the body
remains in a state of equilibrium. Imbalance of the two creates diseases. With the prolonged practice of
Pranayam, the Sushumna Nadi is activated and breathing is done through both nostrils either simultaneously or
alternately through each nostril. This is Madhya Swara. As one attains perfection in pranayam this madhya
swara remains active for a longer duration. This state is essential to maintain the balance between heat and
coolness in the body. For spiritual aspirants, intellectuals and philosophers, this state of pranic equilibrium is
extremely useful.
Important instructions regarding the practice of pranayam:
1. Pranayam should be practised after completing your morning routine and ablutions. Do pranayam
at sunrise sitting either in Siddhasana, Padmasana or Sukhasana in a clean open space. Pranayam is
especially beneficial when done during Trikala Sandhya, preferably next to the pious Tulsi or under a holy fig
tree.
2. One can do pranayam half an hour before meals or four hours after.
3. Food should be sattvic and oleaginous. Consumption of milk, ghee and fruits is especially
recommended. For perfection in pranayam, it is essential to observe strict celibacy.
4. The intensity of pranayam and the time spent in its practice should be determined in accordance
with the seasons (hot or cold) as well as with the constitution and condition (good or ill health) of the body.
5. Gradually increase the number of pranayams. Once increased they should not be decreased.
Different types of pranayam
1. Anuloma-viloma (Alternate nostril) Pranayam:
This is the simplest and best pranayam.
Method: Sit in Padmasana, Siddhasana or Sukhasana. Exhale completely through both
nostrils. Close the right nostril and slowly take a deep breath through the left nostril. This
inhalation is called Poorak. Now hold the breath for as long as possible. This is known as
Abhyantar Kumbhak. Then close the left nostril and exhale slowly through the right nostril. This
process is called Rechak. After Rechak, hold the breath out for as long as possible. This is
called Bahya Kumbhak. Now inhale through the right nostril, hold it for some time and then
exhale slowly through the left nostril. After completely exhaling, hold your breath out for some
time. This entire process is one pranayam.
The ratio of the duration of Poorak, Abhyantar Kumbhak, Rechak and Bahya Kumbhak
should be 1:4:2:2 respectively. That is, if you take ten seconds to inhale, retain the breath for 40
seconds. Exhale over a period of 20 seconds and remain without breath for 20 seconds. These
are the ideal proportions. With regular practice over a period of time, one can easily attain this
model proportion.
One should ideally spend 20 seconds in Poorak, 80 seconds in Abhyantar Kumbhak, 40
seconds in Rechak and 40 seconds in Bahya Kumbhak. Mental jap done during Kumbhak is
immensely beneficial. The pranayam thus performed simultaneously with jap is known as Sabeej
(with seed) pranayam. Begin with 5 to 7 such pranayams and gradually increase this number to
at least ten to perform them regularly.
Benefits: The breathing becomes regular, rhythmic and extremely subtle with the practice of
this pranayam; and the aspirant registers rapid spiritual progress apart from making tremendous
gains on the health front.
This pranayam relieves mental tension. Pessimism is replaced by optimism. One is filled with
joy, enthusiasm and fearlessness.