Kundalini Yoga and the Breath
Various breathing techniques are taught in a Kundalini Yoga class. They are called Pranayam. In a Kundalini Yoga class the breath is most important. Learning these breathing techniques and mastering them, equips you with the necessary tools to make profound changes in your life.
Below are a few of the techniques used in a class. The first pranayam that I teach in class is Long deep breathing. Once this is mastered it makes all the other breathing techniques easier to achieve. It will calm the mind, balance the emotions, and harmonise the body, mind and spirit.
Long Deep Breathing
This type of breathing consists of three different types of breathe – diaphragmatic, intercostal and clavicle.
Diaphragmatic / Abdominal breathing
This is where the diaphragm sinks while the breath is drawn in, and the abdominal region swells. The base of the lungs fills with air, and the rhythmic lowering of the diaphragm produces a constant, gentle massage to the whole of the abdominal area, and helps the organs here to function correctly.
Intercostal breathing
This is where we breathe and fill the top third of the lungs. It is accomplished by expanding the chest wall and ribs. The intercostal muscles contract and pull the rib cage upward, while the diaphragm moves downward. This expands the chest and causes air to fill the lungs (like a pair of bellows). It is a form of breathing which fills the middle section of the lungs, allowing less air to enter than the abdominal area, and more important, involving far more effort.
When combined with abdominal breathing it ventilates the lungs satisfactorily.
Clavicle breathing
Air is introduced by raising the collar-bone and shoulders. In this way, only the upper part of the lungs receives any fresh air. It is the least satisfactory method of breathing.
Complete breathing
A complete yogic breathe incorporates all three methods, integrated into one single, full and rhythmic movement. The method is best learned while you are lying on your back, here is a brief description:
- Empty the lungs entirely
- Slowly breathe into the belly by lowering the diaphragm allowing air to enter the lungs. When the abdomen swells filling the bottom of the lungs with air
- Expand the ribs without straining, then
- Allow the lungs to completely fill by raising the collar-bones.
The air should enter in a continuous flow, without gasping. It is importance to concentrate the mind entirely upon the action of breathing.
When the lungs are completely filled, breathe out, in the same sequence as when inhaling. Now breathe in again in the same way. You may continue for as long as you wish.
Whenever you feel tired, depressed or discouraged do a few complete breathing exercises; your fatigue will disappear magically, your mental balance will be re-established and you will set to work again with renewed will.
Alternate Nostril Breathing
Alternate nostril breathing (nadi sodhana in Sanskrit) is a very powerful technique for relaxing, balancing and calming the mind. “Nadi” refers to energy channel and “sodhana” means purification. It is considered by yogis to be one of the best ways to calm the nervous system.
We do not breathe equally through both of our nostrils. At any point in time, one nostril is more dominant than the other and changes every 90 to 120 minutes. The shift is associated with brain hemisphere dominance.
Start in a comfortable seated position. Your left hand is resting comfortably in your lap. Make a gentle fist with your right hand and release the thumb, ring and pinky fingers. This is a classical hand position in yoga called Vishnu Mudra.
- Inhale deeply through both nostrils.
- Gently press your thumb on the right nostril, closing it while your left nostril remains open and exhale out the left nostril. Then inhale through the left nostril (Exhale left, Inhale left).
- Close off the left nostril with the ring finger and exhale out the right nostril then inhale through the right nostril. (Exhale Right, Inhale Right).
- Continue with this pattern: exhale, inhale, switch nostrils; exhale, inhale, switch nostrils.
- The breath is complete, continuous, and smooth.
When first starting out, this breath pattern may seem a bit confusing and you may have to really concentrate on the technique. I think this is actually a benefit as it forces you to focus on the pranayam rather than on all the other things that you need to do. After a bit of practice you will find your natural rhythm.
The benefits of alternate nostril breathing are numerous as it has a grounding and centring effect. For these same reasons, it is an excellent exercise to do any time you are feeling stress, anxious or fatigued.
Some of other benefits include:
- Relaxation and stress relief.
- Helps to balance and harness your energy.
- Improved brain function: increases oxygen to both hemispheres of the brain clarifying thought processes.
- Enhances focus and improves concentration.
- Boosts immunity.
- Prepares body and mind for meditation.
- Good for allergies as it helps to clean and clear out the sinuses.
Please note: If at any point you feel uncomfortable, STOP. Do not practice if you have a headache or fever.
Breath of Fire
This is a quick breath in and out where the focus is on the out breathe and the navel centre. Regular breathing is an inhale-pause-exhale-pause-inhale-again cycle. The pauses are needed between inhalation and exhalation so that all the breathing muscles can change gears to move from an inhalation process to an exhalation process and vice versa. However, in Breath of Fire, it is the navel point that creates the breath cycle by its rhythmic contraction and relaxation. Since the movement of the navel is the only factor actively involved, there is no need for that regular pause and the breath becomes a continuous exhale-inhale cycle.
Posture counts in Breath of Fire and it is important that the spine is straight and the rib cage is lifted so that the weight of the upper body does not hamper the pulsation of the navel. The body stays relatively still and relaxed, only the navel point is vigorously working. Breath of Fire is through the nose (unless otherwise stated) and the inhalation and exhalation are of equal duration.
In Breath of Fire we use the navel point to actively control the exhalation by pulling in on the navel point. This squeezes the lower abdomen and pushes the diaphragm upward. This compresses the lungs and forcefully expels the air out of the lungs. To inhale, we relax the navel pressure which allows the lungs to decompress. As the lungs decompress, air flows inward and we passively inhale.
In the beginning, students often become so absorbed in the effort of exhalation that they do not fully relax the navel after each exhalation. Consequently, as they continue the Breath of Fire, they build up uncomfortable tension in the diaphragm and abdomen. It is valuable to slow down and allow both the contraction an relaxation phases of Breath of Fire to have their required time.
Breath of Fire is a pranayam that will not only increase your lung capacity (so you can easily breathe slower and deeper) but it will also:
- Strengthen your nervous system
- Purify your bloodstream
- Energise, stimulate, and wake you up!
- Increase your vitality
