Pranic healing exercises are based on the concepts of energy flow and maintaining the fluidity of energy throughout the body. Pranyama, or breath work, is one tool you can use to begin your pranic healing journey. Pranyama is often used in yoga and meditation practices as a way to quiet the mind and center the body. Breathing exercises can be performed on their own or in conjunction with a series of physical postures. This practice of deep and conscious breathing can have a deeply calming and healing effect--reducing stress and even boosting the immune system.
Bramari Breath
The Bramari breath is a soft, humming breath in which the focus is on the very distinct exhale. To begin, sit in a comfortable position. Take a deep inhale through the nose and on the exhale "hummmm" for at least a count of three. Begin the cycle again with a new inhale. Try and maintain this breath for at least three minutes. The Bramari breath can be used to release tension. (See Reference 1)
Nodi Shodhana
Nodi Shodhana is also called alternate nostril breathing and, although slightly more challenging then some other techniques, is equally rewarding. In her book "Lilas! Yoga Gets Better With Age," Lilas Folan describes alternate nostril breathing as an "exceptionally effective technique for calming and relaxing both mind and body." To begin the breath, sit in a comfortable position. Place your right thumb at your right nostril and your right pinkie at your left nostril. On your inhale close off your right nostril with your thumb and breathe in through your left nostril for a count of five. On the exhale, pinch off the left nostril, release the thumb from the right nostril and breathe out through the right side of the nose for a count of five. Begin by practicing this breath for at least one minute, expanding the length of the practice as you become more comfortable with the breath. This technique is not advised if you are ill or have a cold.
Kapalabhati
The Kapalabhati breath is called the breath of fire for a reason--it will make you sweat. The breath is most traditionally practiced in a seated position with the legs crossed but can also be performed sitting in a chair if that is more comfortable. This breathing technique essentially involves taking short quick breaths with the purpose of cleansing your system. Take a deep inhale followed by short quick exhales. With each exhale you contract your abdominal muscles. Repeat 7 to 10 times. You should use this breathing technique with caution as it may leave you lightheaded.
Shitali
Where there is fire, there is ice. The Shitali breathing technique, unlike Kapalabhati, is like a cool sip of water. Instead of charging up the body with heat, this breath soothes. Instead of focusing the flow of breathing in and out through the nose, the Shitali breath involves the tongue. On the inhale roll your tongue into a tube and allow your breath to flow over your tongue, giving you a cooling sensation. On the exhale, the breath can come through the nose or the throat.
Three-part breathing
The three-part breathing technique is especially helpful if you are feeling upset, depressed or fatigue. This breath is best practiced on your back with the soles of your feet together and your knees apart. You can place a pillow beneath your head if you are uncomfortable. To begin this technique, breath into the belly and expand the belly to its full capacity. On the exhale allow the belly to contract. You can practice this part of the breath for as long as you like. To move to the second part of the breath, inhale and fill the belly and then expand the rib cage. As you exhale, release the breath from the rib cage first and then the belly. Finally, for the third part of the breath, inhale and fill the belly, expand the lower rib cage and then continue into the upper part of the chest. As you exhale, release from the chest, than the lower ribs followed by the belly. For many people this type of breath is counter-intuiative to a normal breathing pattern but can be mastered with practice.
References
- "Lilas! Yoga Gets Better With Age"; Lilas Folan; 2005.
- "The Heart of Yoga"; T.K.V. Desikachar; 1995.
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