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Pranayama is a Sanskrit word meaning, more or less, 'breath regulation'. Prana refers not only to the physical air that we breathe, but to the metaphysical 'life' that we derive from it. So pranayama, although great for increasing oxygen intake, is really about harnessing energy and directing it where we want it. Yogic breathing is slow and deep, taking in more oxygen than shallow, fast breathing, as well as lowering heart rate and blood pressure. Whatever breathing exercises you do, keep in mind that your body knows best. Don't strain and, if you need to breathe, then breathe. Always breathe through your nose unless otherwise specified. Check with your doctor before beginning breath control exercises.

You can imagine that your lungs are divided into three regions. When you breathe into the bottom of your lungs, your diaphragm is pushed down and your belly expands. The lowest part of your lungs has the most capacity and the most blood flow to deliver oxygen to your cells. Unfortunately, most people breathe only into their upper chest. When you breathe into your middle lungs, your ribcage expands to the sides. If you haven't been breathing fully, the muscles around and between your ribs are probably tight and it will take a while to be able to fully expand. When you breathe into the top of your lungs, your shoulders and collarbone lift a little.

Generally, in yoga, we breathe into the bottom, then the middle, then the top. On the exhale, we breathe out of the top, then the middle, then the bottom. When you exhale, you contract your abdominal muscles to squeeze out the last little bit of stale air, making room for fresh, oxygen-rich air to enter on your inhale. If you watch someone taking a complete breath, it looks like a wave, moving up and down their torso.

Yogic four-part breath consists of inhalation, holding the breath in (retention), exhalation and holding the breath out (suspension). Normally, your exhale should be at least as long as your inhale. When practicing yoga poses, the exhale is usually where you find yourself most able to increase your stretch. Quickly huffing out air makes it impossible to take advantage of this. Most people pause for a moment after inhaling and after exhaling. In pranayama, these pauses may be extended considerably. Don't hold your breath in or out to the point of distress.

Ujjayi, or victorious, breath is a technique commonly uses in yoga classes. By slightly constricting your glottis, your breath makes a Darth Vader sound on the inhale and exhale. This helps you to focus on your breath because you can hear it. If your breathing becomes ragged, you know immediately, allowing you to regulate your breath or back off on the intensity of your asana practice.

This traditional group of pranayama techniques strengthens and stretches your breath and body energies in the same way that asanas work with your muscles and connective tissues. Breathing is always done through your nose. These techniques should be done sitting in a cross legged position on the ground. If you need back support, you can use a wall or furniture with appropriate cushioning. These descriptions are for reference only. They should be learned under the guidance of an experienced teacher, after being cleared by your physician.

Nadi are energy channels that run throughout your body. Where several nadi meet might be an acupuncture point. Many nadi might converge at one of your major or minor chakras. Nadi Shodhana means 'nerve or energy channel cleansing'. Specifically, it refers to three major nadi. Nadi Shushumna is the main channel that runs from your root chakra in your perineum to your crown chakra at the top of your head. Ida and Pingala are the lunar and solar current-carrying nadi that spiral around Nadi Shushumna. Besides clearing these energy channels, this technique has a physical function. In a healthy nose, one side is slightly more open than the other, with the sides alternating every two hours or so. People with allergies, deviated septa, etc. may have one side chronically blocked. This technique, practiced daily, may help to bring things back into balance.

To practice, you can either place the index and middle finger of your right hand on your sixth chakra (third eye) or flatten them toward the palm of your hand. Your thumb will control your right nostril and your ring finger will control your left. If you have a hard time sitting upright, cradle your right elbow in your left hand to provide support. Block your right nostril and breathe in through the left. Block your left nostril and breathe in, then out, through your right. Block your right nostril and breathe out through the left. This is one round - left, right, right, left. Keep your eyes closed and focus your mind on your sixth chakra as you breathe deeply and evenly. Do as many rounds as you like. This practice is generally calming.

This technique draws energy upward to your sixth chakra. It's also warming and is commonly practiced before asana classes when the studio is cold. Place your hands on your knees or keep one hand just below your sternum to assess your breathing. Take a few deep breaths to center yourself. Make sure to take a few deep breaths between each round. Taking a complete breath in, exhale half the air to begin. Draw your upper abdominal muscles forcefully inward to force a quick, audible exhale through your nose. As you relax your muscles, your inhale is automatic. Repeat approximately once per second, starting with no more than ten 'huffs'. Experienced yogis may do up to three rounds of 108 'huffs'. Expect to blow your nose before and after. Don't strain and don't overdo it. This uses a lot of abdominal energy, and you may wake up the next day feeling like you did 108 sit-ups. This technique is best learned from an experienced teacher.

This technique builds heat, strengthens abdominal muscles, massages internal organs and stimulates your third chakra. It is best learned from an experienced teacher. Take a few deep breaths to center yourself. Make sure to take a few deep breaths between each round. Expelling all the air from your lungs and holding it out, bring your chin to your chest for Jalandhara Bandha (chin lock). Engage Uddiyana Bandha (abdominal lock) by strongly drawing your abdomen up and inward. Release your abdomen completely and repeat. To finish the round, completely release your abdomen, lift your chin and then inhale. Avoid gasping. Begin with three rounds of three 'reps' and work your way up. This is an advanced technique.

This technique strengthens pelvic muscles, massages internal organs and stimulates your root chakra. It is best learned from an experienced teacher. Take a few deep breaths to center yourself. Make sure to take a few deep breaths between each round. Inhaling deeply and holding the air in, bring your chin to your chest for Jalandhara Bandha (chin lock). Contract your anal sphincter, drawing it up into your body. Release completely and repeat. To finish the round, completely release your sphincter, lift your chin and exhale. Avoid explosive breathing. Begin with three rounds of ten and work your way up. This is an advanced technique.

There are many other pranayama techniques involving breath control, bandhas (locks), sounds and meditation. Chanting can also be part of pranayama. As you work to prolong the number of mantra that you can chant on a single breath, you learn to breathe more profoundly. Just remember to use common sense and breathe whenever your body tells you to.

Bee breath consists of making a noise like a bee as you slowly exhale through your nose. This technique helps you learn to prolong your breath and make it smooth as you try to keep the sound even and flowing. It can also clear your nasal passages and sinuses. Some practitioners also make the sound on their inhale, but it's much more difficult. There is a mudra (gesture) associated with this technique. You close off your ears with your thumbs, use your index and middle fingers to close and gently stretch your eyelids, use your ring fingers to control breath flow through your nostrils, and place your little fingers at the corners of your mouth. You can practice bee breath with or without the mudra. If you use the mudra, the bee sound is extremely loud inside your head.

This technique cools your body by taking advantage of the evaporative cooling effect. Since the evaporative cooling effect only works in dry climates, this breath won't do much in a hot, humid climate. Curl your tongue, or if you can't curl your tongue, make a small round opening with your lips. Breathing in through your mouth, the air passes over the wet surface of your tongue and cools your body. Breath out through your nose.

"We are all already perfect. All that remains is to uncover the true self within us."

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