Pranayama & the Art of Breathing 17p

Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ WrittenȱbyȱChristineȱBreese,ȱD.D.,ȱPh.D.ȱ ȱ

Introductionȱ TheȱSanskritȱwordȱpranayamaȱ(alsoȱknownȱasȱpranayam)ȱisȱtranslatedȱasȱ“theȱscienceȱofȱbreath”ȱinȱsomeȱ circles,ȱandȱinȱothersȱitȱhasȱaȱbroaderȱmeaning,ȱ“expansion,ȱmanifestationȱofȱenergy.”ȱPraȱ(firstȱunit)ȱnaȱ(energy)ȱ isȱ theȱ vitalȱ andȱ primalȱ energyȱ ofȱ theȱ universe.ȱ Accordingȱ toȱ someȱ Easternȱ Indianȱ writings,ȱ theȱ universeȱ comesȱ fromȱ akashaȱ (ether,ȱ space)ȱ throughȱ theȱ energyȱ ofȱ prana.ȱ Akashaȱ isȱ theȱ infinite,ȱ rawȱ materialȱ ofȱ theȱ universe.ȱ Pranaȱ isȱ theȱ infinite,ȱ rawȱ energyȱ ofȱ theȱ universe.ȱ Oneȱ whoȱ hasȱ learnedȱ howȱ toȱ controlȱ pranaȱ controlsȱ allȱ theȱ energiesȱofȱtheȱuniverse,ȱthusȱcontrollingȱhisȱorȱherȱbody,ȱemotionsȱandȱmind.ȱȱ Evenȱ thoughȱ pranaȱ isȱ aȱ termȱ looselyȱ usedȱ toȱ coverȱ allȱ energies,ȱ ancientȱ manualsȱ ofȱ yogaȱ speakȱ ofȱ tenȱ pranas,ȱ fiveȱ majorȱ andȱ fiveȱ minorȱ ones.ȱ Theȱ fiveȱ majorȱ pranasȱ areȱ udana,ȱ prana,ȱ samana,ȱ apana,ȱ andȱ vyana.ȱ Udanaȱ rulesȱ theȱ upperȱ partȱ ofȱ theȱ bodyȱ fromȱ theȱ larynxȱ up,ȱ andȱ governsȱuseȱofȱspecialȱsensesȱbeyondȱtheȱfiveȱ senses.ȱ Pranaȱ rulesȱ betweenȱ theȱ larynxȱ andȱ theȱ heart,ȱ governingȱ speech,ȱ breathȱ andȱ theȱ respiratoryȱ system.ȱ Samanaȱ rulesȱ betweenȱ theȱ heartȱ andȱ theȱ navel,ȱ governingȱ allȱ metabolicȱ activityȱ inȱ theȱ actȱ ofȱ digestion.ȱ Apanaȱ rulesȱbelowȱtheȱnavelȱandȱgovernsȱtheȱkidneys,ȱcolon,ȱrectumȱbladderȱandȱgenitals.ȱVyanaȱpermeatesȱtheȱentireȱ bodyȱandȱgovernsȱrelaxationȱandȱcontractionȱofȱallȱmuscles,ȱvoluntaryȱorȱinvoluntary.ȱItȱalsoȱgovernsȱtheȱjointsȱ andȱtheirȱmovements.ȱByȱcontrollingȱtheȱpranaȱ(breath)ȱoneȱcanȱaccessȱandȱinfluenceȱallȱtheȱotherȱpranas,ȱwhichȱ explainsȱtheȱuniversalȱusageȱofȱthisȱwordȱforȱrepresentingȱallȱtheȱpranas.ȱȱ Energyȱandȱmatterȱbearȱanȱimportantȱconnectionȱwithȱeachȱother.ȱTheyȱareȱoneȱandȱtheȱsame,ȱreally.ȱIfȱ matterȱisȱdispersed,ȱenergyȱisȱtheȱresult.ȱIfȱenergyȱisȱcondensedȱandȱharnessed,ȱmatterȱisȱtheȱresult.ȱItȱtakesȱaȱlotȱofȱ energyȱtoȱmakeȱonlyȱaȱlittleȱbitȱofȱmatter.ȱItȱtakesȱonlyȱaȱlittleȱbitȱofȱmatterȱtoȱmakeȱaȱlotȱofȱenergy.ȱOneȱquarterȱ poundȱofȱmatterȱwouldȱbeȱtheȱequivalentȱofȱ200ȱHȬbombsȱgoingȱoff,ȱaboutȱ200ȱtimesȱtheȱpowerȱofȱtheȱbombȱthatȱ destroyedȱHiroshima.ȱObviously,ȱscientistsȱareȱinterestedȱinȱlearningȱhowȱtoȱconvertȱmatterȱandȱenergyȱbackȱandȱ forth,ȱbutȱasȱaȱspecies,ȱweȱareȱfarȱfromȱutilizingȱtheseȱphysicalȱlaws,ȱespeciallyȱinȱaȱbenevolentȱway.ȱ Breathȱ isȱ anȱ energizingȱ forceȱ concerningȱ theȱ matterȱ inȱ ourȱ bodies.ȱ Energyȱ isȱ referredȱ toȱ asȱ pranaȱ inȱ Sanskritȱ terms.ȱ Breathȱ isȱ ourȱ firstȱ andȱ foremostȱ energy,ȱ carryingȱ overȱ toȱ allȱ theȱ otherȱ bodiesȱ afterȱ reachingȱ theȱ physicalȱbody.ȱEvenȱtheȱphysicalȱbodyȱcomesȱafterȱenergy,ȱnotȱbefore.ȱWeȱtalkȱaboutȱmentalȱenergy,ȱemotionalȱ energy,ȱ physicalȱ energy,ȱ spiritualȱ energy…allȱ ofȱ theseȱ areȱ typesȱ ofȱ prana.ȱ Ifȱ oneȱ wantsȱ toȱ alterȱ anyȱ ofȱ theseȱ structures,ȱ oneȱ wouldȱ doȱ soȱ throughȱ prana.ȱ Pranaȱ isȱ theȱ vitalȱ linkȱ betweenȱ allȱ ofȱ theseȱ structures.ȱ Inȱ ancientȱ Easternȱ Indianȱ scripture,ȱ fiveȱ pranaȱ areȱ described,ȱ eachȱ havingȱ itsȱ separateȱ function.ȱ Theȱ pranicȱ sheathȱ hasȱ aȱ complexȱ anatomy.ȱ Inȱ itȱ areȱ pathwaysȱ calledȱ nadis.ȱ Throughȱ them,ȱ breathȱ flowsȱ andȱ isȱ convertedȱ toȱ theȱ energyȱ formsȱthatȱareȱneededȱbyȱtheȱdifferentȱ“bodies”ȱofȱtheȱhuman,ȱnotȱjustȱtheȱphysicalȱbody.ȱ Inȱtheȱbody,ȱenergyȱisȱconstantlyȱbeingȱconsumed,ȱproducedȱandȱexerted.ȱItȱisȱbeingȱshiftedȱfromȱpointȱtoȱ point,ȱcreatingȱanȱenergyȱflow.ȱDifferentȱkindsȱofȱbreathingȱcreateȱdifferentȱtypesȱofȱenergyȱflow.ȱFastȱbreathingȱ createsȱshorterȱwavesȱofȱenergy,ȱburstsȱofȱenergy,ȱandȱslowȱbreathingȱcreatesȱlongerȱwavesȱofȱenergy,ȱsteadyȱslowȱ frequenciesȱofȱenergy.ȱDifferentȱtypesȱofȱenergyȱflowȱcreateȱdifferentȱresultsȱandȱstatesȱofȱmind.ȱȱ Everyoneȱ developsȱ habitualȱ waysȱ ofȱ breathingȱ orȱ movingȱ energy,ȱ andȱ thereȱ areȱ differencesȱ fromȱ oneȱ bodyȱtoȱtheȱnextȱasȱtoȱitsȱhealthȱandȱvitality.ȱIfȱtheȱenergyȱflowȱisȱchanged,ȱtheȱbodyȱwillȱchange.ȱForȱinstance,ȱifȱaȱ personȱ learnsȱ toȱ breathȱ differently,ȱ lessȱ shallowly,ȱ theȱ bodyȱ willȱ changeȱ forȱ theȱ better.ȱ Ifȱ aȱ person’sȱ breathingȱ becomesȱlessȱopen,ȱtheȱbodyȱwillȱchangeȱforȱtheȱworse.ȱAȱshockȱorȱinjuryȱcanȱalsoȱchangeȱaȱperson’sȱbreathingȱ andȱenergyȱflows,ȱandȱitȱmayȱresultȱinȱaȱchangeȱofȱpostureȱorȱotherȱfactorsȱthatȱaffectȱenergyȱflow.ȱIfȱtheȱbodyȱisȱ undernourished,ȱconcerningȱenergy,ȱitȱwillȱbecomeȱsickȱ Thereȱisȱmuchȱspeculationȱasȱtoȱhowȱoneȱmightȱaffectȱdifferentȱtypesȱofȱenergyȱflowȱthroughȱtheȱbreath,ȱ andȱ thusȱ attainȱ differentȱ resultsȱ inȱ physical,ȱ emotional,ȱ mentalȱ andȱ spiritualȱ states.ȱ Oneȱ whoȱ sitsȱ downȱ andȱ purposelyȱ altersȱ hisȱ orȱ herȱ breathingȱ patternsȱ willȱ graduallyȱ seeȱ changesȱ inȱ theȱ wayȱ hisȱ orȱ herȱ body,ȱ emotionsȱ andȱmindȱfunction.ȱSomeȱanimalsȱareȱableȱtoȱregenerateȱbodyȱparts,ȱandȱthisȱisȱmostȱlikelyȱbecauseȱthereȱisȱsomeȱ sortȱofȱpersistenceȱinȱtheȱenergyȱflow,ȱcausingȱmatterȱtoȱmanifest.ȱPeopleȱwhoȱhaveȱhadȱlimbsȱamputatedȱalwaysȱ reportȱstillȱfeelingȱtheȱlimb,ȱandȱitȱmayȱevenȱbeȱpainful.ȱThisȱisȱalsoȱbecauseȱthereȱisȱstillȱanȱenergyȱflowȱthere,ȱtheȱ energyȱ thatȱ precedesȱ theȱ manifestationȱ ofȱ theȱ physicalȱ body.ȱ Theȱ physicalȱ bodyȱ isȱ nothingȱ moreȱ thanȱ aȱ crystallizationȱofȱenergyȱpatternsȱthatȱunderlieȱit.ȱItȱisȱseenȱinȱKirlianȱphotographyȱthatȱifȱaȱleafȱisȱtornȱinȱhalf,ȱtheȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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energyȱofȱtheȱhalfȱthatȱisȱgoneȱisȱstillȱthere,ȱquiteȱintact.ȱItȱisȱpossibleȱthatȱifȱtheȱenergyȱofȱhumanȱlimbsȱthatȱareȱ missingȱpersistsȱlongȱenough,ȱtheȱphysicalȱmanifestationȱwouldȱeventuallyȱreappear.ȱSomeȱplantsȱdoȱregenerateȱ thisȱway.ȱThisȱisȱwhyȱplantsȱseemȱtoȱgrowȱbackȱevenȱstrongerȱandȱfullerȱwhenȱtheyȱareȱprunedȱback.ȱTheyȱhaveȱaȱ burstȱofȱenergyȱtoȱreplaceȱthatȱwhichȱwasȱlost.ȱThereȱareȱevenȱanimalsȱthatȱcanȱgrowȱlimbsȱback.ȱȱ Thereȱisȱoneȱcellȱinȱtheȱveryȱbeginningȱofȱaȱhumanȱform.ȱThatȱcellȱthenȱdivides,ȱandȱcontinuesȱtoȱdivide.ȱ Butȱ whatȱ causesȱ theseȱ cellsȱ toȱ turnȱ intoȱ aȱ skinȱ cell,ȱ aȱ muscleȱ cellȱ orȱ aȱ boneȱ cell?ȱ Whatȱ tellsȱ themȱ toȱ beȱ aȱ heartȱ insteadȱ ofȱ aȱ leg?ȱ Itȱ isȱ theȱ underlyingȱ patternȱ ofȱ energyȱ thatȱ isȱ theȱ templateȱ forȱ theȱ humanȱ body.ȱ Theȱ cellsȱ areȱ followingȱaȱguide,ȱaȱfieldȱofȱforcesȱaroundȱwhichȱtheyȱshapeȱthemselves.ȱIfȱthereȱwasȱnoȱtemplate,ȱthereȱwouldȱbeȱ noȱorganizationȱofȱtheȱtheseȱcellsȱandȱitȱwouldȱjustȱbeȱtheȱsameȱkindȱofȱcellȱoverȱandȱoverȱagain,ȱneverȱturningȱ intoȱsomethingȱdifferentȱfromȱtheȱcellȱitȱwasȱdividedȱfrom.ȱ TheȱUpanishads,ȱancientȱEasternȱIndianȱtexts,ȱsayȱthatȱtheȱpranamayaȱkoshaȱ(energyȱbody)ȱisȱcreatedȱbyȱ evenȱaȱdeeperȱlevelȱofȱexistenceȱcalledȱtheȱmanomayaȱkoshaȱ(mind).ȱTheȱmentalȱisȱevenȱsubtlerȱthanȱtheȱenergyȱ (prana),ȱwhichȱitȱusesȱtoȱcreateȱphysicalȱmatter.ȱInȱthisȱera,ȱmostȱofȱtheȱmainstreamȱpopulationȱbelievesȱthatȱtheȱ bodyȱcomesȱfirstȱandȱgivesȱriseȱtoȱtheȱmind.ȱMostȱpeopleȱbelieveȱthatȱtheȱfetusȱorȱembryoȱhasȱnoȱmindȱandȱthatȱitsȱ personalityȱ andȱ mindȱ evolveȱ fromȱ theȱ physicalȱ body.ȱ Itȱ isȱ believedȱ thatȱ theȱ Earthȱ formedȱ outȱ ofȱ mindlessȱ material,ȱ andȱ lifeȱ aroseȱ fromȱ thisȱ lifelessȱ soup,ȱ eventuallyȱ emergingȱ intoȱ aȱ consciousnessȱ likeȱ humankind.ȱ However,ȱitȱisȱactuallyȱtheȱotherȱwayȱaround.ȱ EasternȱthoughtȱhasȱbeenȱquiteȱoppositeȱofȱWesternȱthought,ȱbelievingȱthatȱconsciousnessȱisȱtheȱoneȱthatȱ hadȱtheȱideaȱofȱcreatingȱmatterȱinȱtheȱfirstȱplace,ȱaȱvehicleȱinȱwhichȱtoȱhaveȱexperiencesȱinȱaȱphysicalȱreality.ȱFirstȱ cameȱconsciousness,ȱthenȱtheȱmind,ȱtheȱmindȱbeingȱtheȱfirstȱmanifestationȱcreatedȱbyȱconsciousness.ȱOutȱofȱtheȱ mindȱ comesȱ theȱ manifestationȱ ofȱ physical,ȱ materialȱ existence.ȱ Outȱ ofȱ thisȱ cameȱ theȱ human,ȱ animalȱ andȱ plantȱ bodies.ȱWeȱareȱbornȱofȱsomethingȱbeyondȱphysicalȱexistence,ȱandȱitȱisȱtoȱthereȱthatȱweȱreturn.ȱThisȱimpliesȱthatȱ ourȱexistenceȱisȱbornȱoutȱofȱsomethingȱthatȱprecedesȱphysicalȱreality,ȱandȱthisȱisȱaȱdisconcertingȱthoughtȱtoȱtheȱ Westernȱwayȱofȱthinking.ȱOutȱofȱtheȱnothingness,ȱmindȱandȱphysicalȱrealityȱappear,ȱandȱthenȱitȱdisappearsȱbackȱ intoȱ thatȱ sameȱ nothingnessȱ afterȱ itȱ isȱ experienced.ȱ Consciousnessȱ expandsȱ intoȱ manifestation,ȱ andȱ thenȱ itȱ contractsȱbackȱintoȱnothingness,ȱexpandsȱagain,ȱandȱthenȱpullsȱback.ȱTheȱentireȱuniverseȱisȱnothingȱmoreȱthanȱaȱ cosmicȱexhalationȱandȱinhalationȱprocess.ȱThisȱprocessȱofȱtheȱcomingȱandȱgoingȱofȱexperiencesȱisȱevidentȱinȱallȱ things.ȱ Humansȱ andȱ animalsȱ breathe,ȱ andȱ soȱ doȱ plants.ȱ Weȱ areȱ bornȱ intoȱ manifestation,ȱ andȱ thenȱ weȱ die,ȱ returningȱ toȱ thatȱ whichȱ precededȱ theȱ physicalȱ body.ȱ Theȱ cosmicȱ breathȱ isȱ happeningȱ rightȱ hereȱ insideȱ yourȱ humanȱbodyȱevenȱasȱyouȱreadȱtheseȱwords.ȱȱ ȱ

Pranayamaȱ&ȱTheȱNervousȱSystemȱ Theȱ nervousȱ systemȱ containsȱ theȱ centralȱ andȱ autonomicȱ nervousȱ system.ȱ Theȱ centralȱ nervousȱ systemȱ consistsȱ ofȱ theȱ brain,ȱ twelveȱ pairsȱ ofȱ cranialȱ nerves,ȱ theȱ spinalȱ cord,ȱ andȱ thirtyȬoneȱ pairsȱ ofȱ spinalȱ nerves.ȱ Theȱ cranialȱandȱspinalȱnervesȱspreadȱthroughoutȱtheȱbody.ȱTheseȱnervesȱsendȱoutȱandȱsendȱinȱtoȱtheȱbrainȱpainȱandȱ motorȱ impulses.ȱ Pranaȱ flowsȱ throughoutȱ theseȱ pathways.ȱ Itȱ alsoȱ flowsȱ throughȱ allȱ theȱ nadis,ȱ orȱ energeticȱ pathways,ȱwhichȱhaveȱbeenȱstudiedȱbyȱancientȱyogisȱandȱcorrelateȱwithȱmanyȱofȱtheȱmeridianȱpathsȱdescribedȱinȱ literatureȱaboutȱacupunctureȱtechniques.ȱȱ Nadisȱmeansȱchannelsȱorȱvehicles.ȱSomeȱtextsȱdescribeȱ72,000ȱnadisȱinȱtheȱbody,ȱotherȱtextsȱmentionȱasȱ manyȱasȱ350,000ȱofȱthem,ȱbutȱfourteenȱareȱconsideredȱimportant,ȱandȱonlyȱsixȱofȱthemȱareȱtheȱmostȱimportantȱofȱ all.ȱTheyȱareȱcalledȱtheȱida,ȱpingala,ȱsushumna,ȱbrahmani,ȱchitrana,ȱandȱtheȱvijnana.ȱAmongȱtheseȱsix,ȱthreeȱareȱ evenȱ moreȱ importantȱ thanȱ anyȱ others.ȱ Theseȱ areȱ centeredȱ onȱ theȱ spinalȱ cord,ȱ wrappingȱ upward.ȱWeȱ learnedȱ aboutȱtheseȱinȱtheȱUMSȱChakrasȱ&ȱAurasȱcourseȱwhileȱexploringȱkundalini.ȱHereȱweȱwillȱlookȱatȱhowȱtheyȱrelateȱ toȱtheȱnostrilsȱandȱbreathing.ȱ Pingalaȱ (surya)ȱ flowsȱ throughȱ theȱ rightȱ nostril.ȱ Idaȱ (chandra)ȱ flowsȱ throughȱ theȱ leftȱ nostril.ȱ Bothȱ crissȬ crossȱbackȱandȱforthȱacrossȱtheȱspine.ȱSushumnaȱisȱtheȱcentralȱpathwayȱmovingȱstraightȱdownȱtheȱmiddleȱofȱtheȱ spineȱ andȱ isȱ theȱ momentȱ whenȱ bothȱ nostrilsȱ areȱ openȱ andȱ operatingȱ equally.ȱ Theȱ meditativeȱ expansionȱ ofȱ thatȱ momentȱisȱcalledȱsandhya,ȱaȱstateȱinȱwhichȱtheȱmeditatorȱcannotȱbeȱdisturbedȱbyȱsounds,ȱthoughts,ȱorȱanyȱotherȱ disturbanceȱfromȱwithinȱorȱwithout.ȱItȱisȱaȱ“magicȱmoment”ȱorȱ“magicȱzone.”ȱAllȱthreeȱofȱtheseȱnadisȱbeginȱinȱtheȱ baseȱofȱtheȱspine,ȱinȱtheȱrootȱchakra,ȱorȱmudladhara.ȱ Whenȱ theȱ idaȱ andȱ pingalaȱ crissȬcrossȱ backȱ andȱ forthȱ acrossȱ theȱ spine,ȱ intersectingȱ withȱ theȱ sushumna,ȱ theseȱintersectionsȱareȱtheȱchakras.ȱFiveȱofȱthemȱareȱonȱtheȱspineȱandȱtheȱuppermostȱtwoȱareȱinȱtheȱhead.ȱTheȱonesȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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inȱ theȱ headȱ doȱ notȱ haveȱ theȱ crissȬcrossȱ actionȱ fromȱ theȱ nadis.ȱ Theȱ onesȱ onȱ theȱ spineȱ do.ȱ Theȱ ida,ȱ pingala,ȱ andȱ sushumnaȱareȱtheȱthreeȱmainȱnadis,ȱbutȱmultitudesȱofȱotherȱnadisȱradiateȱoutȱfromȱtheȱchakrasȱasȱwell.ȱȱ Scientistsȱhaveȱattemptedȱtoȱcompareȱtheȱnadisȱtoȱwhatȱweȱknowȱaboutȱmodernȱanatomy,ȱbutȱtheyȱdoȱnotȱ correlateȱasȱexactlyȱasȱscientistsȱwouldȱlike.ȱEvenȱthoughȱnadisȱbearȱaȱterrificȱresemblanceȱtoȱtheȱnervousȱsystem,ȱ theyȱcannotȱbeȱdetectedȱthroughȱdissection.ȱTheyȱareȱpartȱofȱtheȱenergyȱbody,ȱwhichȱsupportsȱtheȱphysicalȱbody.ȱ Theȱphysicalȱbodyȱisȱbuiltȱaroundȱtheȱenergyȱsystemȱofȱtheȱnadis.ȱTheȱnervesȱbelongȱtoȱtheȱphysicalȱbodyȱandȱtheȱ nadisȱbelongȱtoȱtheȱsubtleȱbody,ȱtwoȱdifferentȱsystemsȱindeed.ȱȱ Theȱ techniquesȱ ofȱ pranayamaȱ areȱ designedȱ toȱ bringȱ theȱ centralȱ nadi,ȱ theȱ sushumna,ȱ intoȱ primaryȱ function,ȱratherȱthanȱtheȱidaȱorȱpingalaȱdominatingȱtheȱfunctionsȱofȱpranaȱflow.ȱWithȱactivationȱofȱtheȱsushumnaȱ asȱtheȱprimaryȱflowȱforȱprana,ȱtheȱyogiȱexperiencesȱfreedomȱfromȱtheȱhumanȱcondition,ȱandȱjoy.ȱByȱopeningȱupȱ flowȱofȱtheȱsushumna,ȱtheȱyogiȱraisesȱkundalini,ȱtheȱsleepingȱserpent,ȱfromȱtheȱrootȱchakra,ȱtheȱmudladhara.ȱThisȱ kundaliniȱ energy,ȱ whichȱ isȱ veryȱ powerful,ȱ passesȱ throughȱ andȱ blowsȱ openȱ eachȱ chakra.ȱ Theȱ resultingȱ statesȱ ofȱ consciousness,ȱrepresentedȱbyȱtheȱthousandȱpetalledȱlotus,ȱtheȱcrownȱchakraȱatȱtheȱtopȱofȱtheȱhead,ȱisȱconsideredȱ theȱhighestȱstateȱaȱpersonȱcanȱreachȱinȱtheȱhumanȱform.ȱItȱisȱunionȱwithȱcosmicȱconsciousness,ȱbeyondȱtimeȱandȱ space,ȱ andȱ alsoȱ calledȱ shakti.ȱ Theȱ personȱ mergesȱ hisȱ individualȱ self,ȱ soul,ȱ orȱ atman,ȱ withȱ theȱ cosmicȱ soul,ȱ orȱ Brahman.ȱ Pranayamaȱ isȱ oneȱ ofȱ theȱ piecesȱ ofȱ rajaȱ yogaȱ (royalȱ yoga).ȱ Theȱ firstȱ fourȱ piecesȱ areȱ yamaȱ (restraints),ȱ niyamaȱ(observances),ȱasanaȱ(postures),ȱandȱpranayama.ȱTheȱnextȱfourȱpiecesȱofȱrajaȱyogaȱareȱpratyaharaȱ(senseȱ withdrawal),ȱ dharanaȱ (concentration),ȱ dhyanaȱ (meditation),ȱ andȱ samadhiȱ (superconsciousȱ state,ȱ freedomȱ fromȱ reincarnationalȱcycles).ȱ Controllingȱ breathȱ andȱ nervesȱ resultsȱ inȱ controllingȱ theȱ mind,ȱ andȱ controllingȱ theȱ mindȱ resultsȱ inȱ freedom.ȱAccordingȱtoȱyoga,ȱdiseaseȱisȱtheȱresultȱofȱimbalanceȱandȱblockageȱinȱtheȱflowȱofȱprana.ȱPsychologistsȱ haveȱdiscoveredȱthatȱthereȱisȱaȱconnectionȱbetweenȱpersonalityȱtypesȱandȱbreathingȱpatterns.ȱTheȱyogiȱbelievesȱ thatȱ byȱ changingȱ theȱ patternȱ ofȱ breathing,ȱ oneȱ canȱ transformȱ theȱ personality.ȱ Whenȱ theȱ mindȱ isȱ disturbed,ȱ theȱ breathȱisȱdisturbedȱandȱviceȱversa.ȱByȱmakingȱtheȱbreathȱdeep,ȱeven,ȱandȱsmooth,ȱtheȱmindȱrelaxesȱandȱthusȱtheȱ personalityȱchanges,ȱorȱtheȱphysicalȱdiseaseȱgoesȱaway.ȱȱ Oneȱofȱtheȱaimsȱofȱyogicȱbreathing,ȱtheȱpracticeȱofȱpranayama,ȱisȱtoȱregulateȱthisȱunequalȱflowȱofȱbreathȱ throughȱ theȱ nostrils,ȱ bringingȱ balanceȱ betweenȱ them,ȱ andȱ havingȱ bothȱ nostrilsȱ equalizedȱ inȱ theirȱ flow.ȱ Thisȱ equalizationȱ devitalizesȱ theȱ idaȱ andȱ pingalaȱ andȱ opensȱ upȱ theȱ blockedȱ sushumnaȱ nadi.ȱ Equalizingȱ theȱ flowȱ ofȱ breathȱinȱtheȱleftȱandȱrightȱnostrilsȱbringsȱhealth,ȱbalanceȱandȱharmonyȱtoȱtheȱmindȱandȱbody.ȱThisȱisȱnotȱdoneȱonȱ aȱ24ȱhourȱperȱdayȱbasis,ȱhowever,ȱforȱthisȱwouldȱactuallyȱcauseȱanȱimbalance.ȱItȱisȱsimplyȱusefulȱforȱdeterminingȱ whichȱ sideȱ isȱ dominantȱ atȱ anyȱ givenȱ timeȱ ifȱ aȱ particularȱ activityȱ isȱ comingȱ upȱ thatȱ wouldȱ beȱ servedȱ betterȱ byȱ usingȱoneȱsideȱorȱtheȱotherȱasȱtheȱdominantȱaffector.ȱ ȱ

BreathȱAwarenessȱInȱMeditationȱ Turiyaȱ isȱ theȱ highestȱ stateȱ ofȱ mindȱ possible.ȱ Itȱ isȱ theȱ seventhȱ levelȱ ofȱ breathȱ awarenessȱ inȱ meditation.ȱ Sinceȱtheȱbeginningȱofȱlife,ȱtheȱchildȱlearnsȱhowȱtoȱmove,ȱnotȱhowȱtoȱbeȱstill.ȱTheȱyogiȱlearnsȱhowȱtoȱbeȱstill.ȱItȱcanȱ takeȱmanyȱyearsȱtoȱlearnȱhowȱtoȱbeȱstill.ȱMostȱteachersȱofȱmeditationȱteachȱtheȱstudentȱbreathȱawarenessȱbeforeȱ leadingȱ theȱ studentȱ toȱ moreȱ advancedȱ methodsȱ ofȱ meditation.ȱ Deeperȱ statesȱ ofȱ meditationȱ simplyȱ cannotȱ beȱ reachedȱwithoutȱawarenessȱandȱcontrolȱofȱtheȱbreath.ȱTheȱmindȱidentifiesȱwithȱtheȱouterȱworld,ȱandȱinȱorderȱtoȱbeȱ awareȱofȱthatȱwhichȱisȱbeyondȱtheȱmind,ȱperfectȱstillnessȱandȱtranquilityȱmustȱbeȱachieved.ȱȱ Theȱ firstȱ thingȱ toȱ becomeȱ awareȱ ofȱ isȱ theȱ breath.ȱ Manyȱ peopleȱ wonderȱ whyȱ theirȱ meditationsȱ areȱ notȱ moreȱpowerfulȱorȱdeep,ȱbutȱusuallyȱitȱcanȱbeȱtracedȱbackȱtoȱtheȱfactȱthatȱtheyȱareȱnot,ȱnorȱhaveȱeverȱbeen,ȱawareȱ ofȱtheȱbreath.ȱAwarenessȱofȱtheȱbreathȱisȱtheȱfirstȱmovementȱofȱtheȱmindȱinward.ȱȱ Theȱfollowingȱisȱaȱseriesȱofȱstepsȱinwardȱinȱbreathȱawareness:ȱ 1.ȱFindȱaȱcomfortableȱposture.ȱ 2.ȱDevelopȱcalm,ȱsereneȱbreathing.ȱ 3.ȱDevelopȱaȱcalmȱandȱsteadyȱmind.ȱ 4.ȱControlȱtheȱconsciousȱmind.ȱ 5.ȱControlȱinvoluntaryȱprocessesȱandȱtheȱunconsciousȱmind.ȱ 6.ȱ Theȱ mindȱ becomesȱ awareȱ thatȱ itȱ isȱ conditionedȱ byȱ time,ȱ spaceȱ andȱ causation.ȱ Trainȱ itȱ toȱ becomeȱ ȱ awareȱofȱtheȱnow,ȱanȱessentialȱpartȱofȱunderstandingȱeternity.ȱȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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7.ȱTuriyaȱisȱattained,ȱtheȱhighestȱstateȱofȱbliss,ȱpeace,ȱhappiness,ȱandȱwisdom.ȱ Theȱmindȱformsȱhabits,ȱrutsȱthatȱitȱusesȱforȱthoughtȱprocesses.ȱMeditationȱisȱnotȱaboutȱallowingȱtheȱmindȱ toȱwanderȱaimlessly,ȱbutȱharnessingȱtheȱmindȱandȱmakingȱaȱconsciousȱeffortȱtoȱcoordinateȱtheȱbody,ȱtheȱbreathȱ andȱtheȱmind.ȱInȱteacher/studentȱtraditions,ȱtheȱteacherȱwaitsȱuntilȱthereȱareȱsignsȱinȱtheȱstudentȱofȱbody/ȱmindȱ stillnessȱandȱserenityȱofȱtheȱbreath.ȱWhenȱtheȱstudentȱhasȱsuccessfullyȱstilledȱtheȱmindȱandȱbody,ȱmoreȱadvancedȱ statesȱareȱtaught.ȱ Forȱ theȱ beginnerȱ inȱ meditation,ȱ itȱ isȱ commonȱ forȱ himȱ orȱ herȱ toȱ experienceȱ elevatedȱ itching,ȱ twitching,ȱ muscleȱ spasms,ȱ andȱ pain.ȱ Theseȱ mayȱ beȱ movementsȱ thatȱ thereȱ wasȱ noȱ awarenessȱ ofȱ before.ȱ Allȱ ofȱ theseȱ movementsȱareȱcausedȱandȱreflectedȱbyȱtheȱuntrainedȱmind.ȱNoȱactȱisȱindependent.ȱTheȱmindȱmovesȱfirst,ȱandȱ thenȱtheȱtwitchingȱorȱitchingȱensues.ȱWhenȱtheȱstudentȱhasȱlearnedȱtoȱbeȱstillȱinȱtheȱmind,ȱtheȱbodyȱbecomesȱstillȱ asȱaȱresult.ȱInȱmeditation,ȱtheȱfirstȱthingȱoneȱmustȱdoȱisȱlearnȱhowȱtoȱsitȱstill!ȱThisȱisȱaȱtallȱorderȱforȱsomeȱpeople.ȱ Breathȱ awarenessȱ preparesȱ theȱ studentȱ forȱ higherȱ levelsȱ ofȱ consciousness.ȱ Aȱ oneȬpointedȱ mindȱ isȱ absolutelyȱnecessaryȱbeforeȱmeditationȱcanȱtrulyȱtakeȱplace.ȱJustȱclosingȱone’sȱeyesȱandȱtryingȱtoȱthinkȱofȱnothingȱ isȱnotȱmeditation.ȱThatȱisȱpreparationȱforȱmeditation.ȱPranayamaȱcanȱbeȱtheȱdoorwayȱtoȱtrueȱmeditation.ȱ Sushumnaȱisȱtheȱnameȱofȱtheȱcentralȱnadi.ȱItȱisȱalsoȱtheȱnameȱforȱ“joyousȱmind.”ȱThereȱareȱtechniquesȱforȱ developingȱsushumna,ȱwhichȱisȱtheȱprerequisiteȱforȱtrueȱmeditation.ȱȱ ȱ 1.ȱConcentratingȱonȱtheȱbridgeȱbetweenȱtheȱtwoȱnostrilsȱ ȱ 2.ȱDoingȱpranayamaȱexercisesȱandȱusingȱtheȱjalandharaȱbandhaȱ ȱ 3.ȱMeditatingȱonȱtheȱchakraȱsystemȱ ȱ

CellularȱRespirationȱ Cellsȱ areȱ tiny,ȱ individual,ȱ living,ȱ sentientȱ beings.ȱ Theirȱ lifeȱ isȱ dependentȱ onȱ theȱ flowȱ ofȱ energy,ȱ prana.ȱ Usuallyȱoneȱthinksȱofȱtheȱfoodȱeatenȱasȱtheȱsourceȱofȱenergy,ȱbutȱthisȱisȱnotȱtheȱcaseȱinȱitsȱentirety.ȱTheȱfoodȱisȱ uselessȱtoȱtheȱbodyȱwithoutȱtheȱoxygen.ȱTheȱairȱisȱalsoȱsupplyingȱprana.ȱTheȱfoodȱisȱthenȱ“burned”ȱinȱtheȱbody,ȱ creatingȱenergy,ȱbutȱtheȱoxygenȱisȱnecessaryȱtoȱconvertȱit.ȱȱ Aȱfireȱisȱaȱfastȱandȱhotȱ“explosion,”ȱwhichȱisȱobviouslyȱnotȱtheȱkindȱofȱburningȱthatȱtheȱbodyȱdoes.ȱTheȱ bodyȱcouldȱbeȱseenȱasȱaȱslowȱburningȱfurnace.ȱThisȱslowȱburningȱfurnaceȱcreatesȱenergyȱbyȱcombiningȱfoodȱfuelȱ (carbon)ȱwithȱoxygen,ȱthusȱproducingȱCO2ȱ(carbonȱdioxide).ȱInȱaȱvisibleȱfire,ȱlightȱisȱvisibleȱbecauseȱtheȱburningȱ isȱsoȱrapid.ȱInȱtheȱbody’sȱ“fire,”ȱtheȱburningȱhappensȱsoȱslowlyȱthatȱlightȱisȱnotȱvisible,ȱexceptȱinȱtheȱauricȱfieldȱ displayedȱbyȱKirlianȱphotography.ȱȱ Allȱ livingȱ organismsȱ are,ȱinȱessence,ȱslowȱburningȱfurnaces,ȱcreatingȱenergyȱoutȱofȱtheȱburningȱofȱfoodȱ withȱitsȱproteins,ȱcarbohydratesȱandȱfats.ȱSometimesȱtheȱenergyȱisȱnotȱusedȱinȱtheȱmomentȱthatȱitȱisȱcreated,ȱsoȱitȱ isȱstoredȱinȱanȱenergyȱstorageȱmoleculeȱcalledȱanȱadenosineȱtriphosphate,ȱorȱATP,ȱandȱthisȱisȱfoundȱthroughoutȱ biologicalȱsystemsȱthroughoutȱnature.ȱȱ Cellȱ respirationȱ is,ȱ then,ȱ aȱ situationȱ whereȱ nutrientȱ fuelȱ isȱ burnedȱ withȱ oxygenȱ toȱ releaseȱ energy.ȱ Theȱ respiratoryȱsystemȱofȱtheȱbodyȱdeliversȱtheȱoxygenȱandȱmakesȱitȱavailableȱtoȱtheȱcells.ȱAȱchangeȱinȱtheȱrespiratoryȱ system,ȱblockages,ȱpoorȱconditions,ȱorȱpollutantsȱcoveringȱtheȱlungs,ȱallȱofȱtheseȱcanȱseriouslyȱcontributeȱtoȱtheȱ inabilityȱofȱtheseȱcellsȱtoȱfunctionȱasȱtinyȱfurnaces.ȱȱ ȱ

CirculatoryȱSystemȱ&ȱOxygenȱ Inȱorderȱforȱtheȱoxygenȱtoȱbeȱdeliveredȱtoȱtheȱcell,ȱitȱmustȱgoȱthroughȱaȱmyriadȱofȱsystemsȱbeforeȱitȱgetsȱ there.ȱOxygenȱtravelsȱthroughȱtheȱlungsȱandȱtheȱcirculatoryȱsystemȱbeforeȱitȱreachesȱtheȱcell.ȱTheȱoxygenȱentersȱ theȱ tracheaȱ (throat),ȱ splitsȱ offȱ intoȱ twoȱ tubesȱ supplyingȱ eachȱ lung,ȱ andȱ thenȱ branchesȱ offȱ intoȱ evenȱ smallerȱ branchesȱ untilȱ theseȱ branchesȱ becomeȱ microscopicȱ inȱ size.ȱ Afterȱ manyȱ branchingȱ levelsȱ theyȱ endȱ upȱ inȱ tinyȱ bronchiolesȱwhichȱbringȱtheȱoxygenȱintoȱlittleȱairȱsacsȱcalledȱalveoli.ȱTheseȱairȱsacsȱareȱsoȱtinyȱthatȱtheȱlungȱtissueȱ inȱthisȱareaȱlooksȱsolidȱtoȱtheȱnakedȱeye.ȱHereȱisȱwhereȱtheȱgasȱexchangeȱtakesȱplace.ȱItȱhappensȱinȱtheseȱcellȬsizedȱ bubbles.ȱȱ Bloodȱvesselsȱsurroundȱtheȱalveoliȱandȱtheȱbloodȱcellsȱbendȱtoȱfitȱintoȱtheseȱbubbles.ȱTheȱbloodȱgrabsȱtheȱ oxygenȱ moleculesȱ andȱ carriesȱ themȱ offȱ intoȱ theȱ bloodȱ stream.ȱ Theȱ bloodȱ isȱ not,ȱ however,ȱ distributedȱ evenlyȱ aroundȱtheseȱalveoli,ȱwhichȱdeliverȱtheȱoxygen.ȱWhenȱoneȱisȱstanding,ȱtheȱbloodȱisȱthickestȱaroundȱtheȱbottomȱofȱ theȱlungs.ȱHowever,ȱgasȱexchangeȱisȱgreaterȱinȱtheȱupperȱportionsȱofȱtheȱlung.ȱTheȱdegreeȱofȱefficiencyȱofȱoxygenȱ transferȱcanȱbeȱchangedȱbyȱcompensatingȱreflexesȱinȱtheȱlungs,ȱandȱtheȱwayȱaȱpersonȱhabituallyȱbreathes.ȱȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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Smokingȱ isȱ aboutȱ theȱ worstȱ thingȱ anyoneȱ canȱ doȱ toȱ hisȱ orȱ herȱ breathingȱ apparatus.ȱ Emphysemaȱ isȱ theȱ resultȱofȱcigaretteȱsmokingȱandȱeveryȱsmokerȱhasȱitȱtoȱsomeȱextentȱorȱanother,ȱevenȱifȱtheȱmoreȱseriousȱsymptomsȱ ofȱemphysemaȱareȱnotȱprevalent.ȱSmokingȱbreaksȱdownȱtheȱliningȱinȱtheȱalveoliȱandȱthisȱhappensȱslowlyȱoverȱaȱ periodȱofȱyearsȱuntilȱaȱfullȬblownȱcaseȱofȱemphysemaȱisȱevident.ȱIfȱtheȱalveoliȱwereȱflattenedȱandȱspreadȱout,ȱtheyȱ wouldȱcoverȱtheȱspaceȱofȱanȱentireȱfloorȱofȱaȱhouseȱorȱapartment.ȱThisȱisȱwhyȱitȱtakesȱsoȱlongȱforȱemphysemaȱtoȱ showȱup.ȱPreȬemphysemaȱsymptomsȱwouldȱbeȱ“shortnessȱofȱbreath”ȱforȱnotȱasȱmanyȱalveoliȱareȱbeingȱutilizedȱasȱ shouldȱbe.ȱȱ Hemoglobinȱ moleculesȱ withinȱ redȱ bloodȱ cellsȱ transportȱ oxygenȱ inȱ theȱ bloodstreamȱ orȱ itȱ isȱ directlyȱ dissolvedȱinȱtheȱblood.ȱMostȱofȱtheȱoxygenȱisȱcarriedȱinȱtheȱhemoglobinȱmolecules.ȱTheseȱmoleculesȱareȱmadeȱupȱ ofȱfourȱproteinȱchainsȱattachedȱtoȱanȱatomȱofȱiron.ȱIronȱisȱwhatȱtheȱoxygenȱisȱattractedȱto,ȱandȱthisȱbondingȱcausesȱ theȱbloodȱtoȱbeȱbrightȱred.ȱWhenȱhemoglobinȱtransportsȱtheȱwasteȱmaterialȱfromȱtheȱcellsȱafterȱtheȱconversionȱofȱ theȱ fuelȱ andȱ oxygen,ȱ itȱ carriesȱ CO2,ȱ causingȱ theȱ bloodȱ toȱ beȱ bluish.ȱ Arterialȱ blood,ȱ theȱ vesselsȱ thatȱ deliverȱ theȱ oxygen,ȱtendȱtoȱbeȱinȱtheȱinnerȱpartsȱofȱtheȱbodyȱandȱtheseȱareȱred.ȱVenusȱbloodȱcarriesȱtheȱwasteȱproductsȱawayȱ andȱtendsȱtoȱbeȱonȱtheȱouterȱpartsȱofȱtheȱbody.ȱVenusȱbloodȱisȱblue.ȱȱ O2ȱandȱCO2ȱshouldȱbeȱtheȱonlyȱmoleculesȱthatȱbindȱtoȱhemoglobin,ȱbutȱsometimesȱthereȱareȱotherȱgasesȱ presentȱ inȱ theȱ airȱ thatȱ canȱ enterȱ theȱ bloodstreamȱ viaȱ theȱ lungs.ȱ Theseȱ gasesȱ canȱ crowdȱ outȱ theȱ O2ȱ andȱ causeȱ aȱ crisis.ȱOneȱofȱtheseȱisȱcarbonȱmonoxide,ȱfoundȱinȱcigaretteȱsmokeȱandȱautomobileȱexhaust.ȱCarbonȱmonoxideȱisȱ 240ȱtimesȱmoreȱlikelyȱtoȱattachȱtoȱhemoglobin,ȱandȱthisȱresultsȱinȱaȱdecreasedȱamountȱofȱhemoglobinȱavailableȱtoȱ carryȱ O2,ȱ creatingȱ aȱ typeȱ ofȱ anemia.ȱ Aȱ personȱ whoȱ smokesȱ hasȱ somewhereȱ betweenȱ 5Ȭ15ȱ %ȱ ofȱ hisȱ orȱ herȱ hemoglobinȱ tiedȱ upȱ inȱ transportingȱ carbonȱ monoxide,ȱ aȱ toxicȱ substance,ȱ ratherȱ thanȱ carryingȱ oxygen.ȱ Carbonȱ monoxideȱcausesȱdamage.ȱItȱalsoȱhardensȱtheȱarteries,ȱleadingȱtoȱheartȱattacksȱandȱstrokes.ȱȱ Ifȱthisȱisȱnotȱknowledgeȱthatȱwillȱcauseȱyouȱtoȱstopȱsmokingȱifȱyouȱareȱaȱsmoker,ȱthenȱnothingȱwill.ȱEvenȱ thoughȱ thisȱ knowledgeȱ isȱ quiteȱ prevalent,ȱ andȱ everyȱ oneȱ knowsȱ thatȱ smokingȱ causesȱ theseȱ problems,ȱ stillȱ theȱ epidemicsȱofȱemphysema,ȱheartȱattacksȱandȱstrokesȱgoȱon.ȱ(Toȱbeȱfair,ȱheartȱattacksȱandȱstrokesȱcanȱbeȱcausedȱbyȱ otherȱfactorsȱasȱwell.)ȱThisȱleadsȱoneȱtoȱconcludeȱthatȱpeopleȱwhoȱsmokeȱmayȱsecretlyȱharborȱaȱdeathȱwish,ȱevenȱ unbeknownstȱtoȱthemselves.ȱȱ Onceȱhemoglobinȱcarriesȱanȱoxygenȱmolecule,ȱitȱtravelsȱthroughoutȱtheȱbodyȱandȱfindsȱcellsȱthatȱneedȱtheȱ oxygen.ȱTheȱdrivingȱforceȱisȱtheȱheart.ȱTheȱrightȱsideȱofȱtheȱheartȱtakesȱCO2ȱrichȱbloodȱfromȱtheȱbodyȱandȱpumpsȱ itȱ intoȱ theȱ capillariesȱ surroundȱ theȱ alveoliȱ inȱ theȱ lungsȱ andȱ gasȱ exchangeȱ occurs.ȱ Thisȱ bloodȱ thenȱ becomesȱ oxygenatedȱ andȱ theȱ CO2ȱ isȱ expelledȱ throughȱ theȱ exhaledȱ breath.ȱ Thisȱ oxygenatedȱ bloodȱ isȱ redistributedȱ throughoutȱtheȱbodyȱbyȱtheȱleftȱsideȱofȱtheȱheart.ȱȱ Theȱ oxygenatedȱ bloodȱ movesȱ intoȱ increasinglyȱ smallerȱ bloodȱ vesselsȱ untilȱ itȱ reachesȱ someȱ thatȱ areȱ asȱ smallȱasȱtheȱalveoli.ȱAȱgasȱexchangeȱsimilarȱtoȱthatȱinȱtheȱlungsȱoccursȱbetweenȱtheȱcellȱandȱtheȱhemoglobin.ȱTheȱ cellȱtakesȱtheȱoxygenȱmoleculeȱandȱgivesȱtheȱhemoglobinȱCO2.ȱTheȱbloodȱagainȱturnsȱblue.ȱTheȱhemoglobinȱthenȱ travelsȱintoȱincreasinglyȱlargerȱvesselsȱuntilȱitȱgoesȱthroughȱtheȱrightȱsideȱofȱtheȱheartȱandȱendsȱupȱinȱtheȱlungsȱ again.ȱȱ ȱ

ThreeȱTypesȱOfȱBreathingȱ Theȱdiaphragmȱisȱtheȱmuscleȱthatȱcausesȱtheȱlungsȱtoȱmoveȱandȱisȱlocatedȱunderneathȱtheȱlungs,ȱaboveȱ theȱstomach.ȱWhenȱtheȱdiaphragmȱmovesȱdownward,ȱtheȱlungsȱinhale.ȱWhenȱtheȱdiaphragmȱmovesȱupward,ȱtheȱ lungsȱexhale.ȱDiaphragmaticȱbreathingȱisȱevidentȱwhenȱtheȱlowerȱbellyȱextendsȱonȱanȱinhaleȱratherȱthanȱtheȱchest.ȱ Thereȱareȱthreeȱtypesȱofȱbreathing,ȱwhichȱwillȱbeȱexpoundedȱuponȱmoreȱasȱweȱmoveȱfurtherȱintoȱthisȱmaterial:ȱ thoracicȱbreathingȱ(midȬchest),ȱclavicularȱbreathingȱ(upperȱchest),ȱandȱdiaphragmaticȱbreathingȱ(belly,ȱabdomen).ȱ Diaphragmaticȱbreathingȱisȱtheȱmostȱefficientȱbreathingȱthereȱis.ȱThisȱisȱbecauseȱmostȱofȱtheȱbloodȱisȱcirculatingȱinȱ theȱlowerȱpartsȱofȱtheȱlung,ȱandȱoxygenȱinfusionȱisȱmostlyȱhappeningȱthere.ȱTheȱdiaphragmaticȱbreathingȱpullsȱ theȱoxygenȱlowerȱintoȱtheȱlungs,ȱthusȱincreasingȱtheȱefficiencyȱofȱoxygenȱinfusionȱintoȱtheȱbloodȱstreamȱbecauseȱ theȱoxygenȱisȱexposedȱtoȱmoreȱofȱtheȱblood.ȱInterestingly,ȱchildrenȱandȱinfantsȱdoȱthisȱnaturally.ȱItȱisȱonlyȱlaterȱ thatȱadultȱhumansȱstopȱusingȱthisȱmostȱefficientȱwayȱofȱbreathing.ȱȱ ThoracicȱBreathing,ȱchestȱbreathing,ȱfillsȱonlyȱtheȱmiddleȱandȱupperȱportionȱofȱtheȱlungs,ȱnotȱtheȱlowerȱ portionsȱwhereȱmostȱofȱtheȱbloodȱis.ȱClavicularȱBreathingȱisȱcenteredȱaroundȱtheȱcollarbonesȱandȱonlyȱcomesȱintoȱ playȱwhenȱtheȱbodyȱneedsȱgreatȱamountsȱofȱoxygen,ȱforȱinstance,ȱwhileȱexercising.ȱȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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Theȱthreeȱtypesȱofȱbreathingȱcanȱbeȱcoordinatedȱintoȱanȱexerciseȱinȱwhichȱaȱdeepȱbreathȱisȱtaken.ȱThisȱisȱaȱ completeȱ yogicȱ breathȱ incorporatingȱ allȱ ofȱ theȱ lungȱ capacity,ȱ notȱ justȱ portionsȱ ofȱ it.ȱ Firstȱ theȱ lowestȱ partȱ ofȱ theȱ lungsȱareȱfilled,ȱdiaphragmaticȱ(belly),ȱthenȱtheȱmiddleȱportionȱisȱfilled,ȱthoracicȱ(midȬchest),ȱthenȱtheȱuppermostȱ partȱ isȱ filled,ȱ clavicularȱ (upperȱ tipsȱ ofȱ theȱ lungsȱ nearȱ collarȱ bone).ȱ Anȱ exampleȱ wouldȱ beȱ aȱ yawn,ȱ orȱ aȱ sigh.ȱ Everyoneȱhasȱexperiencedȱhowȱrelaxingȱitȱisȱtoȱletȱoutȱaȱbigȱsigh,ȱorȱaȱyawn.ȱȱ ȱ

BreathingȱHabitsȱ Emotionsȱhaveȱaȱlotȱtoȱdoȱwithȱbreathing.ȱWhenȱaȱpersonȱisȱrelaxedȱandȱhappy,ȱdiaphragmaticȱbreathingȱ isȱ aȱ naturalȱ result.ȱ Whenȱ peopleȱ areȱ angry,ȱ fearfulȱ orȱ otherwiseȱ “tight,”ȱ theyȱ mostlyȱ useȱ thoracicȱ orȱ clavicularȱ breathing.ȱ Someȱ peopleȱ don’tȱ evenȱ realizeȱ thatȱ theyȱ freezeȱ betweenȱ breaths,ȱ stoppingȱ theȱ breathingȱ processȱ altogether.ȱThisȱcanȱhappenȱwhetherȱtheseȱemotionsȱareȱconsciousȱorȱunconscious.ȱItȱhasȱbeenȱsuggestedȱbyȱsomeȱ scientistsȱthatȱperhapsȱpeopleȱuseȱthoracicȱorȱclavicularȱbreathingȱinȱorderȱtoȱblockȱangry,ȱaggressive,ȱanxiousȱorȱ fearfulȱ emotionsȱ fromȱ theirȱ consciousȱ mind.ȱ Theseȱ powerfulȱ emotionsȱ haveȱ strongȱ associationsȱ withȱ theȱ lowerȱ partsȱ ofȱ theȱ body,ȱ includingȱ associationsȱ withȱ lowerȱ chakras,ȱ soȱ itȱ onlyȱ standsȱ toȱ reasonȱ thatȱ theȱ breathȱ isȱ shallowerȱinȱorderȱtoȱescapeȱtheseȱemotions,ȱorȱatȱleastȱtoneȱthemȱdown.ȱȱ Hyperventilationȱisȱaȱresultȱofȱacuteȱanxiety,ȱandȱthisȱtriggersȱtheȱsympatheticȱnervousȱsystem.ȱTheȱparaȱ sympatheticȱ andȱ theȱ sympatheticȱ systemȱ areȱ bothȱ partsȱ ofȱ theȱ autonomicȱ system,ȱ twoȱ branches.ȱ Theȱ paraȱ sympatheticȱsystemȱdealsȱwithȱslowingȱtheȱheartȱrate,ȱspeedingȱupȱdigestion,ȱandȱactivatingȱcleansingȱprocessesȱ inȱtheȱbody,ȱthingsȱthatȱtheȱbodyȱdoesȱwhileȱinȱaȱstateȱofȱrepose.ȱTheȱsympatheticȱsystemȱdealsȱwithȱactiveȱthingsȱ likeȱrespondingȱtoȱemergencyȱsituations,ȱphysicalȱexercise,ȱanger,ȱandȱpanic.ȱAdrenalineȱrushesȱareȱtriggeredȱbyȱ theȱsympatheticȱnervousȱsystem.ȱȱ Justȱ asȱ emotionsȱ canȱ triggerȱ certainȱ breathingȱ patterns,ȱ whichȱ couldȱ beȱ learnedȱ andȱ habitualized,ȱ breathingȱ canȱ alsoȱ recreateȱ orȱ reinforceȱ anȱ emotionalȱ atmosphere.ȱ Itȱ becomesȱ aȱ potentialȱ toolȱ forȱ interrupting,ȱ inspiringȱorȱcontrollingȱemotionalȱresponseȱpatterns.ȱTheȱbreathȱplaysȱaȱcrucialȱroleȱinȱwhetherȱone’sȱdispositionȱ isȱaȱcalmȱorȱanxious.ȱȱ Chestȱ breathingȱ isȱ alsoȱ aȱ resultȱ ofȱ selfȬconsciousnessȱ aboutȱ imageȱ inȱ thisȱ society,ȱ sinceȱ abdominalȱ breathingȱisȱnotȱseenȱasȱaȱveryȱattractiveȱthingȱinȱadults.ȱTheȱfemaleȱhourglassȱfigureȱisȱpreservedȱbyȱusingȱchestȱ breathing,ȱratherȱthanȱdiaphragmaticȱbreathing.ȱȱ Mostȱpeopleȱuseȱchestȱbreathingȱratherȱthanȱdiaphragmaticȱbreathing.ȱThisȱresultsȱinȱshallow,ȱirregularȱ breathing.ȱ Theȱ oxygenȱ doesȱ notȱ reachȱ theȱ lowerȱ lobesȱ ofȱ theȱ lungs,ȱ whichȱ containȱ theȱ mostȱ bloodȱ flow.ȱ Diaphragmaticȱbreathingȱalsoȱtakesȱaȱloadȱoffȱtheȱheart,ȱforȱitȱcreatesȱmoreȱsuctionȱpressureȱinȱtheȱthoracicȱcavity,ȱ improvingȱvenousȱreturnȱofȱblood.ȱȱ Chestȱbreathingȱisȱaȱpartȱofȱtheȱfightȱorȱflightȱreactionȱandȱtheȱhumanȱorganismȱthinksȱthatȱitȱisȱalwaysȱinȱ aȱ stressfulȱ orȱ dangerousȱ situation.ȱ Chestȱ breathingȱ givesȱ theȱ mindȱ anxiety,ȱ unsteadinessȱ andȱ tension.ȱ Allȱ meditationȱ techniques,ȱ orȱ relaxationȱ techniques,ȱ areȱ ineffectiveȱ unlessȱ chestȱ breathingȱ isȱ replacedȱ byȱ diaphragmaticȱbreathing.ȱTheȱhabitȱofȱbreathingȱintoȱtheȱdiaphragmȱmustȱbeȱconsciouslyȱpracticedȱwithȱdiligenceȱ beforeȱitȱbecomesȱtheȱperson’sȱnaturalȱandȱunconsciousȱwayȱofȱbreathing,ȱautomatic.ȱȱ ȱ

NasalȱFunctionȱ Humansȱbreatheȱ18,000ȱtoȱ20,000ȱtimesȱaȱday.ȱThisȱisȱmostly,ȱifȱnotȱall,ȱbeingȱdoneȱthroughȱtheȱnose,ȱnotȱ theȱmouth,ȱevenȱthoughȱitȱrequiresȱ150%ȱmoreȱeffortȱtoȱbringȱairȱintoȱtheȱnarrowȱpassageȱofȱtheȱnostrils,ȱaȱliteralȱ bottleneckȱforȱtheȱairȱtoȱpassȱthrough.ȱThisȱmeansȱthereȱmustȱbeȱaȱgoodȱreasonȱforȱit!ȱ Theȱ noseȱ doesȱ muchȱ moreȱ thanȱ justȱ lettingȱ airȱ in.ȱ Medicalȱ specialistsȱ whoȱ studyȱ diseasesȱ ofȱ theȱ noseȱ (rhinologists)ȱ listȱ thirtyȱ distinctȱ functionsȱ thatȱ theȱ noseȱ performs.ȱ Itȱ filters,ȱ moisturizes,ȱ warms,ȱ registersȱ smell,ȱ bringsȱinȱoxygen,ȱcreatesȱmucus,ȱprovidesȱaȱrouteȱofȱdrainageȱforȱtheȱsinuses,ȱandȱaffectsȱtheȱnervousȱsystem.ȱItȱ hasȱmanyȱotherȱfunctionsȱbeyondȱthisȱasȱwell.ȱTheȱnoseȱpreparesȱairȱforȱusageȱbyȱtheȱbody.ȱ Theȱ wordȱ noseȱ notȱ onlyȱ pertainsȱ toȱ theȱ portionȱ thatȱ canȱ beȱ seenȱ onȱ yourȱ face,ȱ butȱ alsoȱ theȱ myriadȱ ofȱ passagewaysȱinsideȱtheȱskullȱthatȱinvolveȱtheȱsinusesȱandȱtheȱsenseȱofȱsmell.ȱȱ Theȱinnerȱpassagewaysȱofȱtheȱnoseȱareȱrightȱunderȱtheȱbrain.ȱBreathȱisȱobviouslyȱquiteȱinfluencingȱonȱtheȱ brain,ȱtheȱnervousȱsystemȱandȱtheȱpituitaryȱglandȱ(whichȱisȱonȱtheȱfloorȱofȱtheȱbrain).ȱThereȱisȱvastȱinformationȱonȱ theȱ functionsȱ ofȱ theseȱ innerȱ passagewaysȱ andȱ howȱ theyȱ work.ȱ Forȱ theȱ purposesȱ ofȱ thisȱ course,ȱ weȱ willȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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particularlyȱlookȱatȱtheȱeffectsȱofȱoneȱnostrilȱbeingȱpredominantȱoverȱtheȱotherȱandȱviceȱversa,ȱandȱtheȱeffectsȱofȱ breathingȱexercises.ȱȱ ȱ

Mucusȱ Mucusȱ membranesȱ coatȱ mostȱ ofȱ theȱ passagesȱ thatȱ carryȱ airȱ intoȱ theȱ lungs.ȱ Theȱ bronchi,ȱ theȱ branchesȱ withinȱtheȱlungs,ȱareȱalsoȱproducersȱofȱmucus.ȱDryȱairȱisȱnotȱasȱeasilyȱusedȱbyȱtheȱhumanȱorganism.ȱMucusȱkeepsȱ theȱnasalȱpassagesȱmoistȱandȱmoistensȱtheȱairȱforȱuseȱbyȱtheȱbody.ȱ Theȱmucusȱisȱmovedȱbyȱtheȱcilia,ȱlittleȱbyȱlittle,ȱupwardsȱintoȱtheȱthroat.ȱCiliaȱareȱlittleȱhairsȱinȱtheȱentireȱ respiratoryȱsystemȱfromȱtheȱlowestȱpartȱofȱtheȱlungsȱtoȱtheȱendȱofȱtheȱnoseȱandȱthroat.ȱThisȱisȱaȱconstantȱprocessȱ allȱdayȱandȱnight.ȱAtȱnightȱtheirȱjobȱisȱeasierȱbecauseȱtheyȱareȱnotȱworkingȱagainstȱgravity,ȱasȱtheyȱareȱduringȱtheȱ day.ȱThisȱisȱwhyȱthereȱisȱmoreȱmucusȱuponȱawakeningȱthanȱanyȱotherȱtimeȱofȱtheȱday.ȱȱ Theȱmucusȱisȱmostlyȱswallowed,ȱandȱonlyȱaȱsmallȱamountȱactuallyȱgoesȱoutȱtheȱnose.ȱTheȱmucusȱcomingȱ outȱofȱtheȱnoseȱisȱusuallyȱnotȱtheȱmucusȱcomingȱoutȱofȱtheȱlungs.ȱItȱcomesȱfromȱtheȱsinusȱpassagesȱandȱtheȱnoseȱ itself,ȱforȱtheȱnoseȱalsoȱproducesȱmucusȱinȱorderȱtoȱcombatȱpollutantsȱinȱtheȱair.ȱTheȱmucusȱthatȱdoesȱnotȱcomeȱ outȱofȱtheȱnoseȱmovesȱintoȱtheȱgastrointestinalȱtractȱbyȱswallowingȱinȱtheȱbackȱofȱtheȱthroat.ȱTheȱdigestiveȱjuicesȱ killȱtheȱmicrobesȱinȱtheȱmucus.ȱMucusȱisȱbrokenȱdownȱandȱrecycled.ȱȱ Smokersȱdevelopȱaȱgreatȱdealȱofȱmucus.ȱIfȱtheyȱstopȱsmoking,ȱaȱcleansingȱperiodȱensuesȱwithȱheadachesȱ (fromȱ toxinsȱ inȱ theȱ mucus),ȱ nauseaȱ (excessȱ mucusȱ inȱ theȱ stomachȱuponȱawakening),ȱandȱcoughing.ȱIfȱoneȱdoesȱ notȱstopȱsmoking,ȱcoughingȱisȱnotȱdueȱtoȱcleansing.ȱItȱisȱdueȱtoȱirritationȱfromȱtheȱsmoke,ȱcoalȱtar,ȱ96ȱchemicalsȱ normallyȱfoundȱinȱmostȱcigarettes,ȱandȱtheȱdestructionȱofȱcilia.ȱTheȱsmokeȱofȱcigarettesȱcompletelyȱdestroysȱcilia,ȱ andȱthisȱtakesȱawayȱtheȱbody’sȱavenueȱforȱremovingȱmucusȱupȱandȱoutȱofȱtheȱlungsȱtoȱtheȱthroat.ȱAfterȱoneȱstopsȱ smoking,ȱtheȱciliaȱareȱgraduallyȱregeneratedȱandȱmucusȱmovementȱcanȱreturnȱtoȱnormal.ȱ ȱ

Left/RightȱNostrilȱDominanceȱ Breathȱcanȱbeȱusedȱtoȱshiftȱphysical,ȱemotionalȱandȱmentalȱgears.ȱControllingȱtheȱbreathȱcanȱleadȱtoȱsomeȱ interestingȱexperiences.ȱInȱfact,ȱyourȱbodyȱisȱregulatingȱtheseȱshiftsȱallȱdayȱlong.ȱForȱinstance,ȱatȱanyȱgivenȱtimeȱinȱ theȱdayȱoneȱofȱyourȱnostrilsȱisȱmoreȱopenȱthanȱtheȱother.ȱThisȱisȱnotȱaȱhypothesis;ȱitȱisȱsomethingȱyouȱcanȱseeȱforȱ yourself.ȱCheckȱitȱout!ȱThereȱareȱmomentsȱwhenȱbothȱnostrilsȱareȱpullingȱthroughȱequalȱamountsȱofȱair,ȱbutȱthisȱisȱ onlyȱduringȱtheȱshortȱtimeȱwhenȱtheȱequilibriumȱofȱtheȱbreathingȱisȱbeingȱshiftedȱfromȱoneȱnostrilȱtoȱtheȱother.ȱ Otherwise,ȱ oneȱ nostrilȱ orȱ theȱ otherȱ governsȱ eachȱ momentȱ ofȱ theȱ day.ȱ Certainȱ activitiesȱ areȱ idealȱ dependingȱ onȱ whichȱ nostrilȱ isȱ governingȱ theȱ airȱ movementȱ intoȱ andȱ outȱ ofȱ theȱ body.ȱ Inȱ theȱ Upanishads,ȱ itȱ isȱ saidȱ thatȱ oneȱ shouldȱeatȱonlyȱwhenȱtheȱrightȱnostrilȱisȱopen.ȱOtherwise,ȱtheȱfoodȱisȱnotȱdigestedȱrightȱinȱitsȱinitialȱstages.ȱOnȱtheȱ otherȱhand,ȱifȱyouȱeatȱwhileȱtheȱleftȱnostrilȱisȱgoverning,ȱtheȱbodyȱwillȱquicklyȱshiftȱtoȱtheȱrightȱnostril.ȱExercisesȱ forȱpurposefullyȱshiftingȱtheȱdominantȱnostrilȱwillȱbeȱgivenȱshortlyȱinȱthisȱcourse.ȱ Itȱisȱmostȱusefulȱtoȱknowȱwhichȱsideȱofȱtheȱnostrilsȱaccentuatesȱdifferentȱactivities.ȱTheseȱdominantȱnostrilȱ exercisesȱhelpȱrestoreȱcoordinationȱbetweenȱtheȱtwoȱsidesȱofȱtheȱbodyȱandȱtheȱbrain.ȱYouȱcanȱvoluntarilyȱswitchȱ theȱflowȱofȱairȱfromȱoneȱsideȱofȱtheȱnoseȱtoȱother,ȱthusȱpreparingȱyourselfȱforȱwhateverȱtaskȱisȱatȱhand.ȱIfȱyouȱareȱ aboutȱ toȱ takeȱ aȱ test,ȱ eat,ȱ orȱ runȱ aȱ marathon,ȱ perhapsȱ youȱ wouldȱ likeȱ toȱ openȱ theȱ rightȱ nostrilȱ andȱ makeȱ itȱ theȱ dominantȱsideȱforȱtheȱbreathȱtoȱflow.ȱȱ Ifȱ youȱ haveȱ troubleȱ goingȱ toȱ sleep,ȱ perhapsȱ youȱ wouldȱ benefitȱ fromȱ openingȱ theȱ leftȱ nostril,ȱ whichȱ supportsȱ lessȱ activeȱ energiesȱ inȱ theȱ body,ȱ thereforeȱ promotingȱ sleep.ȱ Oneȱ wayȱ toȱ doȱ thisȱ wouldȱ beȱ withȱ nadiȱ shodhanamȱbreathingȱexercises.ȱAnotherȱisȱquiteȱsimple.ȱIfȱyouȱlieȱonȱtheȱrightȱside,ȱtheȱrightȱnostrilȱclosesȱandȱ theȱ leftȱ opensȱ up.ȱ Layingȱ onȱ theȱ side,ȱ withȱ oneȱ nostrilȱ higherȱ thanȱ theȱ other,ȱ triggersȱ theȱ erectileȱ tissuesȱ inȱ theȱ lowestȱnostril.ȱThisȱisȱnotȱbecauseȱofȱgravity,ȱasȱwasȱthoughtȱforȱaȱlongȱtime.ȱItȱisȱbecauseȱpressureȱonȱtheȱdownȱ armȱandȱtheȱsideȱofȱtheȱchestȱtriggerȱaȱreflexȱthatȱdilatesȱtheȱnostrilȱthatȱisȱupȱandȱclosesȱtheȱoneȱthatȱisȱlowerȱonȱ theȱsideȱwhereȱtheȱpressureȱis.ȱȱ Allȱ ofȱ thisȱ said,ȱ theȱ purposefulȱ directionȱ ofȱ physiologicalȱ reflexesȱ triggeredȱ byȱ leftȱ orȱ rightȱ nostrilȱ dominanceȱinȱtheȱbreathingȱisȱnotȱaȱgoodȱideaȱtoȱforceȱforȱmoreȱthanȱaȱfewȱhours.ȱItȱisȱsaidȱbyȱyogisȱthatȱitȱwillȱ inviteȱdiseaseȱintoȱtheȱbodyȱifȱoneȱnostrilȱstaysȱopenȱforȱsixȱorȱeightȱhours.ȱIfȱtheȱbreathȱstaysȱonȱoneȱsideȱofȱtheȱ noseȱforȱaȱdayȱorȱmore,ȱtheȱpossibilityȱforȱdiseaseȱisȱquiteȱserious.ȱTheȱancientȱyogisȱdocumentedȱtheirȱstudiesȱofȱ theȱ breathȱ andȱ foundȱ thatȱ itȱ mustȱ beȱ relatedȱ toȱ theȱ flowȱ ofȱ energyȱ (prana)ȱ andȱ itȱ isȱ importantȱ toȱ letȱ itȱ runȱ itsȱ naturalȱcourseȱmostȱofȱtheȱtime.ȱItȱisȱnotȱuncommonȱforȱaȱpersonȱtoȱnoticeȱthatȱheȱorȱsheȱisn’tȱfeelingȱquiteȱrightȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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afterȱ noseȱ surgery,ȱ andȱ onesȱ whoȱ haveȱ hadȱ aȱ longȱ timeȱ blockageȱ inȱ oneȱ orȱ theȱ otherȱ ofȱ theȱ nostrilsȱ orȱ innerȱ passagewaysȱareȱreportedȱtoȱhaveȱmentalȱillnesses.ȱToȱhaveȱtheȱnoseȱchangedȱcanȱtamperȱwithȱtheȱemotionsȱandȱ mind,ȱtheȱbasicȱfoundationȱofȱoneself.ȱȱ ȱ

NasalȱErectileȱTissueȱandȱRelationshipȱtoȱLeft/RightȱNostrilȱDominanceȱ Erectileȱtissueȱisȱonlyȱfoundȱinȱaȱfewȱareasȱofȱtheȱbody,ȱtheȱgenitals,ȱbreastsȱandȱtheȱliningȱofȱtheȱnose.ȱ Thisȱtissueȱreceivesȱextraȱbloodȱthroughȱmicroscopicȱpassageways,ȱcausingȱtheȱtissueȱtoȱexpandȱandȱharden.ȱItȱisȱ notȱuncommonȱwhenȱaȱpersonȱhasȱoverȱstimulationȱofȱsexualityȱforȱtheȱnoseȱliningȱtoȱswellȱasȱwell.ȱItȱisȱcalledȱ honeymoonȱnose,ȱforȱnewlywedsȱareȱoftenȱengagedȱinȱaȱlotȱofȱsexualȱactivities.ȱȱ Theȱswellingȱofȱtheȱnasalȱerectileȱtissue,ȱindependentȱofȱsexualȱactivities,ȱhasȱaȱdistinct,ȱregularȱpatternȱofȱ swellingȱandȱshrinkage,ȱcausingȱoneȱnostrilȱtoȱbeȱmoreȱopenȱthanȱtheȱotherȱatȱvariousȱtimesȱthroughȱtheȱday.ȱThisȱ createsȱaȱright/leftȱvariationȱinȱbreathȱflow.ȱThisȱalternatesȱinȱaȱveryȱpredictableȱfashion,ȱeveryȱ45ȱminutesȱtoȱtwoȱ hoursȱdependingȱonȱtheȱindividual,ȱandȱeachȱnostrilȱtakesȱitsȱturnȱatȱbeingȱpredominantȱinȱtheȱbreathingȱpattern.ȱ Itȱreachesȱaȱpeak,ȱandȱthenȱdecreases.ȱȱ Thisȱisȱaȱnaturalȱpattern,ȱbutȱitȱcanȱbeȱinterruptedȱbyȱemotionalȱdisturbance,ȱirregularȱmealtimes,ȱsleepȱ problems,ȱpollution,ȱinfectionȱandȱotherȱforcesȱthatȱaffectȱtheȱbioȬorganism.ȱThisȱisȱwhyȱcalmȱemotions,ȱregularȱ routines,ȱ andȱ aȱ sensibleȱ lifestyleȱ areȱ soȱ important.ȱ Thisȱ left/rightȱ breathingȱ patternȱ affectsȱ brainȱ activity,ȱ andȱ certainȱkindsȱofȱbrainȱactivityȱareȱmoreȱconduciveȱtoȱparticularȱactivitiesȱthanȱothers.ȱȱ Thisȱ rhythmȱ betweenȱ theȱ nostrilsȱ isȱ calledȱ “infradianȱ rhythm,”ȱ aȱ recentlyȱ coinedȱ termȱ forȱ anȱ ancientȱ understandingȱ byȱ yogisȱ whoȱ spentȱ greatȱ amountsȱ ofȱ timeȱ inȱ selfȬobservationȱ cataloguingȱ theseȱ patternsȱ ofȱ theȱ humanȱbody.ȱYogisȱwhoȱfocusedȱonȱthisȱstudyȱofȱtheȱbreathȱwereȱcalledȱswaraȱyogis.ȱTheyȱalsoȱdocumentedȱtheȱ psychologicalȱandȱphysiologicalȱstatesȱthatȱcorrelatedȱtoȱdifferentȱnostrilȱdominationsȱinȱtheȱbreath.ȱForȱinstance,ȱ theȱ rightȱ nostrilȱ dominanceȱ matchedȱ moreȱ active,ȱ alertȱ statesȱ (outerȱ worldȱ activities),ȱ whileȱ theȱ leftȱ sideȱ dominanceȱpromotesȱquiet,ȱpassiveȱandȱmeditativeȱstates,ȱ(innerȱworldȱactivities).ȱThisȱisȱveryȱpreciselyȱtheȱsameȱ asȱrightȱandȱleftȱsideȱbrainȱactivity.ȱRightȱnostrilȱbreathingȱisȱconduciveȱtoȱdigestion,ȱandȱswaraȱyogisȱwereȱproneȱ toȱopenȱtheȱrightȱnostrilȱbeforeȱeating.ȱBeforeȱtakingȱfluidsȱandȱmeditation,ȱtheȱswaraȱyogisȱwereȱinclinedȱtoȱopenȱ theȱleftȱnostril.ȱȱ

ȱ BenefitsȱOfȱPranayamaȱȱ physicalȱvitalityȱ alteredȱstatesȱ emotionalȱcalmȱ mentalȱclarityȱ spiritualȱpowersȱ(siddhis)ȱ

bloodȱpurificationȱ healingȱofȱinjuriesȱ weightȬlossȱ toxinȱremovalȱ increasedȱstaminaȱ ȱ

peaceȱandȱwellȬbeingȱ nervousȱsystemȱpurificationȱ oxygenationȱofȱtheȱbrainȱ preventionȱofȱdiseaseȱ reliefȱfromȱpainȱ

SignsȱOfȱToxinȱRemovalȱ(whichȱwillȱdisappearȱwithinȱtheȱfirstȱmonth)ȱ FluȬlikeȱsymptomsȱ headachesȱ

mucusȱreleaseȱ dizzinessȱ

nauseaȱ wearinessȱ

ȱ WhyȱIsȱOxygenationȱSoȱVital?ȱ 1.ȱRemovesȱwasteȱproductsȱandȱtoxinsȱfromȱcellsȱ 2.ȱMostȱofȱourȱenergyȱcomesȱfromȱoxygen,ȱnotȱfoodȱ ȱ

SanskritȱWordsȱForȱ“TheȱCompleteȱBreath”ȱ 1.ȱInhaleȱ ȱ 2.ȱInhaleȱpauseȱ ȱ 3.ȱExhaleȱ ȱ 4.ȱExhaleȱpauseȱȱ ȱ ȱ

Purakaȱ AbhyantaraȱKumbhakaȱ(FullȱPause)ȱ Rechakaȱ BahyaȱKumbhakaȱ(EmptyȱPause)ȱ

Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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Conclusionȱ Inȱ breathȱ exercises,ȱ oneȱ controlsȱ theȱ breath,ȱ whereasȱ inȱ breathȱ awarenessȱ oneȱ onlyȱ followsȱ itȱ mentally.ȱ Eventuallyȱtheȱbodyȱtremors,ȱitchesȱandȱdiscomfortsȱdisappearȱasȱtheȱmindȱbecomesȱcalmer.ȱThenȱtheȱstudentȱisȱ readyȱ forȱ moreȱ advancedȱ meditationȱ techniques.ȱ Theȱ breathȱ isȱ theȱ linkȱ betweenȱ theȱ mindȱ andȱ theȱ body.ȱ Theȱ breathȱisȱlikeȱaȱthermometerȱorȱgageȱwhichȱmeasuresȱtheȱconditionsȱofȱtheȱmindȱandȱbody.ȱ Theȱ awakeningȱ ofȱ sushumnaȱ isȱ absolutelyȱ necessaryȱ beforeȱ deepȱ meditationȱ andȱ theȱ awakeningȱ ofȱ kundaliniȱisȱpossible.ȱOnlyȱwhenȱtheȱstudentȱenjoysȱbeingȱstill,ȱandȱisȱnotȱforcingȱoneselfȱtoȱbeȱstill,ȱisȱsushumnaȱ possible.ȱNoȱmeditationȱisȱsuccessfulȱinȱtheȱlongȱrunȱuntilȱbreathȱawarenessȱisȱachieved,ȱwhichȱinȱturnȱcreatesȱtheȱ joyousȱmindȱdescribedȱinȱsushumna.ȱTheȱmindȱfollowsȱtheȱbreathȱandȱviceȱversa,ȱasȱifȱtheyȱareȱoneȱandȱtheȱsameȱ function.ȱ Thereȱ isȱ aȱ directȱ communicationȱ betweenȱ theȱ humanȱ andȱ theȱ cosmos,ȱ forȱ everythingȱ breathes,ȱ evenȱ inanimateȱ objects,ȱ toȱ someȱ extentȱ orȱ another.ȱ Theȱ cosmosȱ itselfȱ isȱ breathing.ȱ Allȱ theȱ creaturesȱ ofȱ Earthȱ areȱ breathingȱ theȱ sameȱ breath.ȱ Meditationȱ isȱ theȱ sustainedȱ stateȱ ofȱ oneȬpointednessȱ ofȱ theȱ mind.ȱ Theȱ mindȱ isȱ thenȱ ableȱ toȱ pierceȱ throughȱ consciousȱ andȱ unconsciousȱ mindsȱ toȱ theȱ superconsciousȱ state.ȱ Thisȱ isȱ calledȱ samadhi,ȱ aȱ breakthroughȱinȱmeditation.ȱHereȱtheȱmicrocosmȱbecomesȱtheȱmacrocosmȱjustȱasȱtheȱdropȱofȱwaterȱisȱnoȱlongerȱ anȱindividualȱandȱmergesȱwithȱtheȱoceanȱinstead,ȱbecomingȱtheȱoceanȱratherȱthanȱtheȱdrop.ȱTheȱindividualȱatmanȱ isȱunitedȱwithȱtotalȱidentity,ȱtheȱcosmicȱself.ȱTheȱkingdomȱofȱGodȱisȱwithinȱoneselfȱandȱtheȱultimateȱfreedomȱisȱ nowȱpossessed,ȱtheȱfreedomȱfromȱtheȱhumanȱconditionȱasȱselfȬidentity.ȱThisȱcompletesȱtheȱevolutionȱofȱmanȱtoȱ God.ȱThisȱcompletesȱtheȱhumanȱjourney.ȱEvenȱifȱnoȱotherȱmeditationȱpracticeȱisȱused,ȱsomethingȱasȱsimpleȱasȱtheȱ practiceȱofȱbreathȱawarenessȱcanȱbringȱoneȱtoȱthisȱstate.ȱPranayamaȱisȱtheȱdoorwayȱtoȱdeepȱstillness,ȱandȱstillnessȱ isȱtheȱdoorwayȱtoȱtheȱuniverseȱthatȱisȱwithinȱyou.ȱȱ ȱ

Exercisesȱ ToȱWashȱtheȱNoseȱ Aȱnetiȱpotȱisȱusedȱtoȱcleanseȱtheȱnoseȱandȱsinusȱpassages.ȱAȱnecessaryȱingredientȱtoȱequalizingȱtheȱflowȱofȱ breathȱ isȱ toȱ cleanseȱ theȱ nostrilsȱ first.ȱ Breathingȱ throughȱ bothȱ nostrilsȱ isȱ saidȱ toȱ assistȱ inȱ harmonizingȱ bothȱ theȱ activeȱandȱpassiveȱsystemsȱofȱtheȱbody,ȱsoȱtheȱnetiȱwashȱisȱusefulȱbeforeȱaȱmeditationȱofȱthisȱsort.ȱSearchȱonȱtheȱ internetȱforȱnetiȱpots,ȱifȱyouȱwouldȱlikeȱtoȱpurchaseȱone,ȱandȱyouȱwillȱfindȱthem.ȱ JalaȱNetiȱ Yogaȱ manualsȱ describeȱ jalaȱ netiȱ asȱ purificationȱ withȱ water.ȱ Theȱ waterȱ drawsȱ outȱ extraȱ mucusȱ andȱ dirtȱ andȱ drawsȱ waterȱ fromȱ swollenȱ turbinateȱ structureȱ insideȱ theȱ nasalȱ passages.ȱ Itȱ alsoȱ triggersȱ drainageȱ ofȱ theȱ sinuses.ȱDailyȱpracticeȱmakesȱaȱpersonȱmoreȱimmuneȱtoȱcommonȱcolds,ȱcongestionȱofȱtheȱsinuses,ȱandȱotherȱtypesȱ ofȱrespiratoryȱinfections.ȱȱ Mixȱ 1⁄4ȱ tspȱ ofȱ saltȱ andȱ lukewarmȱ waterȱ inȱ yourȱ netiȱ pot.ȱ Someȱpeopleȱuseȱmore,ȱsomeȱpeopleȱuseȱless.ȱ Bendȱtowardȱtheȱsink,ȱturnȱyourȱheadȱsideways,ȱandȱputȱtheȱendȱofȱtheȱnetiȱpotȱintoȱtheȱuppermostȱnostrilȱandȱletȱ theȱwaterȱflowȱintoȱit.ȱAllowȱtheȱwaterȱtoȱflowȱoutȱofȱtheȱlowerȱnostril.ȱIfȱyouȱneedȱto,ȱliftȱyourȱheadȱupȱandȱbackȱ toȱallowȱtheȱwaterȱtoȱflowȱwithinȱtheȱnasalȱpassagewaysȱbeforeȱyouȱletȱitȱescape.ȱThenȱblowȱyourȱnose,ȱgettingȱridȱ ofȱ excessȱ waterȱ andȱ mucus.ȱ Ifȱ thereȱ isȱ aȱ problemȱ clearingȱ theȱ sinuses,ȱ bendȱ downȱ towardȱ theȱ floor,ȱ yourȱ headȱ lowerȱthanȱyourȱhips,ȱandȱcontinueȱtheȱclearingȱprocess.ȱȱ Repeatȱtheseȱstepsȱwithȱtheȱotherȱnostril.ȱȱ SutraȱNetiȱ(StringȱNeti)ȱ Aȱ rubberȱ catheterȱ withȱ aȱ cottonȱ stringȱ attachedȱ isȱ threadedȱ throughȱ theȱ nostrilȱ andȱ thenȱ drawnȱ outȱ throughȱ theȱ mouth.ȱ Aȱ stringȱ byȱ itselfȱ canȱ alsoȱ beȱ usedȱ ifȱ itȱ isȱ stiffenedȱ withȱ wax.ȱ Theseȱ implementsȱ mustȱ beȱ sterilizedȱpriorȱtoȱuse.ȱThisȱcleansesȱtheȱnostrils,ȱstrengthensȱtheȱmucusȱmembranes,ȱandȱisȱgoodȱforȱtheȱeyes.ȱ(Anȱ instructorȱisȱrecommended.)ȱ

Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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BreathingȱExercisesȱ ȱ Breathȱshouldȱfillȱyouȱfromȱtheȱbottomȱup,ȱfirstȱtheȱlowerȱabdomen,ȱmiddleȱchest,ȱandȱthenȱupperȱchest.ȱ Thinkȱofȱitȱasȱifȱyouȇreȱfillingȱupȱaȱglassȱwithȱair.ȱUseȱtheȱdiaphragmȱtoȱcontrolȱbreathingȱandȱholdȱpauses.ȱ DiaphragmaticȱBreathingȱ Thisȱisȱtheȱmostȱimportantȱtypeȱofȱbreathing.ȱLieȱdownȱonȱyourȱbackȱandȱputȱoneȱofȱyourȱpalmsȱonȱyourȱ bellyȱandȱtheȱotherȱonȱtheȱchest.ȱAsȱyouȱinhale,ȱtheȱlowerȱedgeȱofȱtheȱribȱcage,ȱtheȱabdomenȱshouldȱexpandȱandȱ theȱchestȱshouldȱmoveȱveryȱlittle.ȱAsȱyouȱexhale,ȱtheȱbellyȱshouldȱmoveȱmoreȱthanȱtheȱchest.ȱByȱpracticingȱthisȱ typeȱofȱbreathȱdaily,ȱandȱcheckingȱyourselfȱasȱyouȱgoȱthroughȱyourȱday,ȱthisȱwillȱeventuallyȱbecomeȱautomatic.ȱ Thisȱisȱtheȱwayȱchildrenȱbreatheȱuntilȱtheyȱbeginȱtoȱshutȱdownȱtheirȱopenness.ȱȱ Diaphragmaticȱ breathingȱ canȱ beȱ practicedȱ lyingȱ down,ȱ sittingȱ up,ȱ orȱ standing.ȱ Ifȱ lyingȱ down,ȱ palmsȱ shouldȱ beȱ upwardȱ andȱ legsȱ shouldȱ beȱ slightlyȱ apart.ȱ Thisȱ lyingȱ downȱ positionȱ isȱ calledȱ shavasanaȱ (corpseȱ posture).ȱȱ Thereȱ shouldȱ beȱ noȱ externalȱ soundȱ asȱ youȱ inhaleȱ andȱ exhale.ȱ Diaphragmaticȱ breathingȱ decreasesȱ theȱ breathȱrateȱautomatically.ȱYouȱwillȱfindȱthatȱyouȱinhaleȱandȱexhaleȱlessȱoftenȱinȱaȱminuteȱthanȱyouȱdoȱwhenȱyouȱ doȱchestȱbreathing,ȱbutȱyouȱwillȱfeelȱmoreȱenergizedȱandȱbalanced.ȱ RhythmicȱBreathingȱ Cultivateȱ rhythmicȱ breathingȱ alongȱ withȱ diaphragmaticȱ breathingȱ forȱ maximumȱ results.ȱ Breathingȱ normallyȱ happensȱ sixteenȱ toȱ twentyȱ timesȱ perȱ minute.ȱ Learnȱ toȱ slowȱ thisȱ breathingȱ down.ȱ Mostȱ importantly,ȱ slowȱ downȱ theȱ inhalation.ȱ Aȱ slowerȱ inhalationȱ affectsȱ nerveȱ centers.ȱ Plasmaȱ fromȱ theȱ capillariesȱ movesȱ moreȱ effectivelyȱ outȱ intoȱ theȱ alveoli,ȱ pickingȱ upȱ oxygenȱ andȱ returningȱ intoȱ circulationȱ withȱ theȱ exhale.ȱ Lengtheningȱ inhalationȱincreasesȱmetabolicȱfunctionsȱinȱtheȱairȱsacs.ȱItȱalsoȱbringsȱmoreȱoxygenȱintoȱtheȱairȱsacsȱandȱthenȱintoȱ theȱbloodstream.ȱItȱsendsȱanȱincreasedȱbloodȱsupplyȱtoȱtheȱalveoli.ȱItȱalsoȱpullsȱtheȱheartȱdownwardȱtowardȱtheȱ abdomen,ȱandȱasȱtheȱdiaphragmȱcontractsȱandȱrelaxes,ȱitȱgivesȱtheȱheartȱaȱmassage.ȱItȱalsoȱmassagesȱtheȱliverȱandȱ pancreas,ȱimprovingȱtheȱfunctionsȱofȱtheȱspleen,ȱstomach,ȱsmallȱintestineȱandȱabdomenȱinȱgeneral.ȱ SandbagȱBreathingȱ Placeȱ aȱ bagȱ containingȱ tenȱ toȱ fifteenȱ poundsȱ ofȱ sandȱ betweenȱ theȱ chestȱ andȱ abdomen.ȱ Thisȱ exerciseȱ strengthensȱtheȱdiaphragm.ȱȱ Diaphragmaticȱ breathingȱ createsȱ aȱ deepȱ senseȱ ofȱ peaceȱ andȱ restfulness,ȱ evenȱ deeperȱ restȱ thanȱ sleepȱ provides.ȱIfȱpracticedȱtenȱtimesȱaȱdayȱforȱatȱleastȱtwoȱmonths,ȱaȱbigȱchangeȱwillȱbeȱapparentȱinȱpersonality,ȱmindȱ andȱphysicalȱfunctions.ȱOneȱwillȱbeȱfreeȱofȱtheȱstressȱthatȱisȱtheȱsourceȱofȱsoȱmanyȱphysicalȱandȱpsychosomaticȱ illnessesȱandȱdiseases.ȱTheȱnervesȱwillȱcalm,ȱtheȱfaceȱandȱbodyȱwillȱbeȱmoreȱrelaxedȱinȱposture,ȱandȱaȱglowȱwillȱ result.ȱ

Left/RightȱNostrilȱExercisesȱ ȱ Moonȱ breath:ȱ leftȱ nostril;ȱ activatesȱ theȱ sympatheticȱ nervousȱ system,ȱ nourishesȱ andȱ regulatesȱ bodyȱ functions,ȱincreasesȱintuitionȱandȱcreativity.ȱȱ ȱ Sunȱbreath:ȱrightȱnostril;ȱactivatesȱvasomotorȱsystem,ȱreleasesȱintenseȱphysicalȱenergyȱwhenȱitȱisȱneededȱ ȱ Bothȱnostrilsȱsimultaneously;ȱcontrolsȱdestiny,ȱdeath,ȱtimeȱandȱgreatlyȱexpandsȱlongevity.ȱ ȱ NadiȱShodhanamȱ(ChannelȱPurification)ȱalsoȱcalledȱNodiȱShodhanamȱ Theȱpracticeȱofȱyogaȱbreathingȱthroughȱalternateȱnostrilsȱisȱcalledȱnadiȱshodhanam.ȱInȱthisȱtechniqueȱtheȱ flowȱofȱairȱisȱdeliberatelyȱchangedȱbackȱandȱforthȱfromȱoneȱsideȱorȱtheȱother,ȱbyȱclosingȱoneȱnostrilȱorȱtheȱotherȱ withȱ theȱ fingers.ȱ Thisȱ isȱ practicedȱ withȱ diaphragmaticȱ breathingȱ (bellyȱ breathing).ȱ Thisȱ exerciseȱ isȱ designedȱ toȱ deactivateȱtheȱidaȱandȱpingala,ȱandȱcauseȱtheȱpranaȱtoȱflowȱthroughȱtheȱsushumnaȱnadiȱprimarily,ȱthusȱactivatingȱ kundalini.ȱ Theȱscientificȱproofȱisȱin.ȱItȱhasȱbeenȱfoundȱthatȱoneȱnostrilȱisȱeasierȱtoȱbreatheȱthroughȱthanȱtheȱotherȱatȱ anyȱparticularȱtimeȱandȱitȱalternatesȱeveryȱtwoȱtoȱthreeȱhoursȱeveryȱday.ȱTheȱnasalȱcycleȱcorrespondsȱwithȱbrainȱ function.ȱ Electricalȱ activityȱ ofȱ theȱ brainȱ isȱ greaterȱ onȱ theȱ oppositeȱ sideȱ ofȱ theȱ nostrilȱ thatȱ isȱ lessȱ congested.ȱ Theȱ rightȱnostrilȱenergizesȱtheȱleftȱsideȱofȱtheȱbrainȱwhichȱcontrolsȱlogicȱandȱverbalȱactivity.ȱTheȱleftȱnostrilȱenergizesȱ theȱrightȱsideȱofȱtheȱbrainȱwhichȱcontrolsȱcreativeȱactivity.ȱAlso,ȱcertainȱdiseasesȱandȱmentalȱimbalancesȱcanȱbeȱ relatedȱ toȱ oneȱ nostrilȱ orȱ theȱ otherȱ beingȱ congestedȱ tooȱ long.ȱ Forȱ instance,ȱ prolongedȱ breathingȱ throughȱ theȱ leftȱ nostrilȱ(overȱmanyȱyears)ȱwillȱcauseȱasthma.ȱProlongedȱbreathingȱthroughȱtheȱrightȱnostrilȱisȱbelievedȱtoȱinduceȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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diabetes.ȱ Theȱ attemptȱ toȱ balanceȱ theȱ leftȱ andȱ rightȱ shouldȱ beȱ doneȱ forȱ meditationȱ purposesȱ only.ȱ Breathingȱ throughȱoneȱnostrilȱorȱtheȱotherȱallȱdayȱisȱnotȱrecommended.ȱ 1.ȱ SitȱerectȱinȱaȱchairȱorȱinȱaȱcrossȬleggedȱorȱlotusȱposition.ȱUsingȱaȱkneelingȱbenchȱisȱalsoȱacceptable.ȱȱ 2.ȱ Withȱtheȱrightȱhand,ȱfoldȱyourȱindexȱandȱmiddleȱfingers,ȱrestȱthemȱonȱtheȱbridgeȱofȱtheȱnoseȱifȱyouȱ wantȱto,ȱandȱuseȱtheȱrightȱthumbȱtoȱcloseȱtheȱrightȱnostril.ȱ 3.ȱ Withȱrightȱnostrilȱclosed,ȱexhaleȱcompletelyȱinȱaȱsmoothȱsteadyȱfashionȱthroughȱtheȱleftȱnostril.ȱ 4.ȱ Atȱtheȱendȱofȱexhalation,ȱcloseȱtheȱleftȱnostrilȱwithȱtheȱringȱfinger,ȱopenȱtheȱrightȱnostrilȱandȱinhaleȱ slowlyȱforȱtheȱsameȱdurationȱasȱtheȱexhale.ȱ 5.ȱ Closeȱ theȱ rightȱ nostrilȱ andȱ exhaleȱ throughȱ theȱ leftȱ nostrilȱ againȱ forȱ theȱ sameȱ durationȱ asȱ theȱ inhalation.ȱ 6.ȱ Doȱthisȱcycleȱofȱinhalationȱthroughȱtheȱrightȱnostrilȱandȱexhalationȱthroughȱtheȱleftȱnostrilȱtwoȱmoreȱ times.ȱȱ 7.ȱ Atȱtheȱendȱofȱtheȱthirdȱinhalationȱthroughȱtheȱrightȱnostril,ȱexhaleȱthroughȱtheȱsameȱnostril,ȱkeepingȱ theȱleftȱnostrilȱclosed.ȱ 8.ȱ Atȱ theȱ endȱ ofȱ exhalationȱ throughȱ theȱ rightȱ nostril,ȱ closeȱ theȱ rightȱ nostrilȱ thenȱ inhaleȱ andȱ exhaleȱ throughȱtheȱleftȱnostril.ȱRepeatȱtheȱcycleȱtwoȱmoreȱtimes.ȱȱ Threeȱcyclesȱthroughȱtheseȱstepsȱisȱconsideredȱaȱ“round.”ȱBetweenȱroundsȱtakeȱthreeȱbreathsȱthroughȱbothȱ nostrils.ȱ Whenȱ doingȱ thisȱ exercise,ȱ breatheȱ slowlyȱ andȱ gently.ȱ Thereȱ shouldȱ beȱ noȱ soundȱ beingȱ madeȱ byȱ theȱ breath.ȱLessȱturbulenceȱisȱbetter.ȱDoȱnotȱmakeȱthisȱtechniqueȱstrenuousȱorȱstressful.ȱThisȱisȱaȱmeditativeȱbreath.ȱ Also,ȱ doȱ notȱ letȱ theȱ mindȱ wanderȱ toȱ otherȱ thoughts.ȱ Concentrateȱ onȱ theȱ breathȱ itself.ȱ Thisȱ isȱ aȱ veryȱ centeringȱ techniqueȱandȱcanȱputȱtheȱpersonȱpracticingȱitȱintoȱaȱdeepȱtrance.ȱNadiȱshodhanamȱisȱaȱstudyȱofȱtheȱselfȱratherȱ thanȱaȱmechanicalȱexercise.ȱ Thisȱexerciseȱisȱsummarizedȱasȱthis:ȱ Threeȱcyclesȱofȱexhalationȱthroughȱtheȱleftȱnostrilȱandȱinhalationȱthroughȱtheȱrightȱnostril.ȱ Threeȱcyclesȱofȱexhalationȱthroughȱtheȱrightȱnostrilȱandȱinhalationȱthroughȱtheȱleftȱnostril.ȱ Inhalationȱandȱexhalationȱisȱofȱtheȱsameȱdurationȱeachȱthroughoutȱthisȱexercise.ȱ Breathingȱshouldȱbeȱdiaphragmaticȱwithȱnoȱsenseȱofȱexertion.ȱBreathingȱshouldȱbeȱrelaxed.ȱWithȱpractice,ȱ lengthenȱtheȱdurationȱofȱinhalationȱandȱexhalation.ȱ ȱ Hereȱareȱtwoȱmoreȱvariations:ȱ PurificationȱBreathȱ(purificationȱofȱbloodȱandȱnervousȱsystem,ȱusingȱdiaphragmȱtoȱforceȱbreathing)ȱ 1. InhaleȱfromȱbottomȬup,ȱfillȱtheȱglassȱ(fourȱcounts)ȱ 2. Pauseȱ(asȱlongȱasȱpossible)ȱ 3. Exhaleȱwithȱforceȱ(oneȱcount),ȱwhileȱbendingȱoverȱandȱfacingȱtheȱfloor,ȱbringingȱtheȱheadȱbelowȱtheȱ belly,ȱforceȱeveryȱlastȱbitȱofȱbreathȱout,ȱifȱnecessaryȱcoughȱtheȱlastȱbreathȱout,ȱpullȱdiaphragmȱupȱandȱ backȱtowardȱtheȱspineȱwithȱaȱsuckingȱmotionȱupȱintoȱtheȱthroatȱasȱifȱtryingȱtoȱpullȱtheȱdiaphragmȱupȱ intoȱtheȱchestȱ 4. Pauseȱ(asȱlongȱasȱpossible)ȱ 5. Allowȱbreathȱtoȱcomeȱbackȱinȱregularlyȱ 6. Repeatȱstepsȱ1ȱȬȱ5ȱ ȱ Thisȱbreathȱhelpsȱwithȱpurificationȱandȱalsoȱweightȱloss.ȱItȱalsoȱhelpsȱwithȱbringingȱyourȱspiritualȱpowersȱ (siddhis)ȱ intoȱ yourȱ consciousness.ȱ Theȱ weightȬlossȱ benefitsȱ comeȱ withȱ theȱ pauseȱ afterȱ theȱ exhalationȱ inȱ allȱ breathingȱ exercisesȱ whereȱ theȱ exhalationȱ isȱ forcedȱ outȱ andȱ theȱ emptyȱ pausesȱ areȱ heldȱ forȱ asȱ longȱ asȱ possible.ȱ Whatȱ happensȱ asȱ theȱ exhaleȱ breathȱ isȱ heldȱ outȱ (theȱ emptyȱ pause,ȱ Bahyaȱ Kumbhaka)ȱ isȱ thatȱ theȱ bloodȱ rushesȱ aroundȱtryingȱtoȱfindȱenergy.ȱItȱgobblesȱupȱwhateverȱitȱcanȱfind,ȱlikeȱfatȱtissue,ȱtoxins,ȱunusedȱglucose,ȱetc.ȱOnceȱ itȱisȱinȱtheȱbloodstreamȱandȱoxygenȱisȱreintroduced,ȱtheȱbloodȱdiscardsȱtheȱsubstituteȱenergyȱandȱitȱcanȱbeȱcarriedȱ outȱofȱtheȱbody.ȱDrinkȱplentyȱofȱwaterȱafterwards,ȱforȱthisȱisȱaȱdetoxificationȱexercise.ȱIfȱyouȱwantȱtoȱloseȱweightȱ inȱcertainȱareas,ȱstretchȱthatȱspotȱwhileȱdoingȱthisȱbreathingȱexercise.ȱTheȱbloodȱwillȱrushȱtoȱthatȱareaȱandȱfocusȱ onȱitȱbecauseȱstretchingȱisȱactuallyȱcreatingȱaȱminiȬinjuryȱtoȱtheȱmuscleȱtissueȱinȱthatȱparticularȱstretch.ȱTheȱbloodȱ alwaysȱrushesȱtoȱrepairȱinjuries.ȱ ȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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ȱ BreathȱOfȱFire,ȱBhastrikaȱPranayamaȱ(strengthen,ȱpurify,ȱrevitalizeȱentireȱbodyȱsystems,ȱuseȱdiaphragmȱ toȱforceȱbreathing,ȱthisȱexercisesȱisȱalsoȱknownȱasȱtheȱ“Bellows”ȱpranayama)ȱ Theȱ diaphragmȱ worksȱ likeȱ aȱ bellows,ȱ forcingȱ airȱ out.ȱ Theȱ inhalationȱ isȱ forced,ȱ notȱ passive,ȱ andȱ theȱ exhalationȱisȱalsoȱforced.ȱSevenȱtoȱtwentyȱoneȱcyclesȱareȱdone,ȱwithȱaȱrestȱforȱaȱmomentȱbeforeȱanotherȱcycleȱisȱ attempted.ȱȱ 1. Inhaleȱ 2. Usingȱ diaphragm,ȱ forceȱ airȱ inȱ andȱ outȱ inȱ rapidȱ repetitionsȱ withȱ emphasisȱ onȱ theȱ outȱ breath.ȱ Oftenȱ thisȱisȱdoneȱwithȱtheȱsoundȱofȱ“Shhh”ȱonȱtheȱoutȱbreath.ȱItȱcanȱalsoȱbeȱdoneȱwithȱtheȱsoundȱ“Ha”ȱorȱ “Ho”ȱonȱtheȱoutȱbreath.ȱ 3. Inhaleȱdeeplyȱ 4. Exhaleȱrapidlyȱwithȱforce,ȱpullȱdiaphragmȱupȱandȱtowardȱtheȱbackȱ 5. Pauseȱ 6. Takeȱaȱfewȱrecoveryȱbreathsȱ(normalȱbreathing)ȱbeforeȱstartingȱanotherȱroundȱ 7. Repeatȱstepsȱ1Ȭ6ȱ ȱ Thisȱ breathȱ cleansesȱ theȱ bodyȱ andȱ strengthensȱ theȱ lungs.ȱ Itȱ createsȱ intenseȱ heatȱ inȱ theȱ entireȱ bodyȱ andȱ causesȱ energyȱ toȱ burnȱ up.ȱ Itȱ purifiesȱ blood,ȱ increasesȱ circulation,ȱ restoresȱ theȱ body’sȱ vitality,ȱ andȱ inducesȱ sweating.ȱIfȱyouȱonlyȱhaveȱfiveȱminutesȱaȱdayȱtoȱdevoteȱtoȱpranayama,ȱthisȱisȱtheȱexerciseȱtoȱdo.ȱ ȱ

OtherȱBreathingȱExercisesȱ ȱ Allȱotherȱexercisesȱareȱbasedȱonȱtheȱthreeȱdescribedȱabove.ȱVariationsȱofȱtheȱthreeȱbasicȱexercisesȱabound.ȱ Getȱ creative,ȱ andȱ doȱ whatȱ feelsȱ good,ȱ andȱ chancesȱ areȱ youȱ willȱ beȱ tappingȱ intoȱ yetȱ anotherȱ ofȱ theȱ techniquesȱ taughtȱbyȱtheȱyogis.ȱSomeȱvariationsȱareȱasȱfollows:ȱ ȱ NasalȱSnoringȱ ȱ Useȱoneȱofȱtheȱbasicȱthreeȱexercises,ȱbutȱmakeȱaȱsnoringȱsoundȱthroughȱtheȱnostrilsȱintoȱtheȱforeheadȱthisȱ canȱcreateȱloftyȱexperiencesȱandȱtrancelikeȱstatesȱveryȱquickly,ȱevenȱwhenȱdoneȱatȱaȱminimal,ȱquietȱlevel.ȱItȱisȱaȱ greatȱwayȱtoȱbeginȱaȱmeditation.ȱItȱenergizesȱtheȱleftȱandȱrightȱenergyȱpassagesȱ(IdaȱandȱPingala)ȱthatȱgoȱupȱtheȱ forehead,ȱoverȬtheȬtopȱandȱtheȱbackȱofȱtheȱskull,ȱandȱwindȱaroundȱtheȱsushumnaȱ(theȱtubeȱinȱwhichȱtheȱkundaliniȱ movesȱupȱandȱdownȱtheȱspine)ȱdownȱtoȱtheȱbaseȱofȱtheȱspine.ȱManyȱhaveȱreportedȱkundaliniȱexperiencesȱwithȱ thisȱvariation.ȱ Humming,ȱBhramariȱPranayamaȱ(Bhramariȱmeansȱ“largeȱbee”)ȱ Thisȱexerciseȱsoothesȱtheȱnerves,ȱrelaxesȱtheȱskullȱcavity,ȱandȱcalmsȱtheȱmind.ȱUsingȱoneȱofȱtheȱthreeȱbasicȱ exercises,ȱmakeȱtheȱsoundȱofȱaȱbeeȱonȱtheȱexhale.ȱTheȱvibrationȱinȱtheȱhead,ȱchestȱandȱthroatȱclearȱblockagesȱandȱ opensȱ upȱ energy.ȱ Thisȱ exerciseȱ isȱ greatȱ forȱ healingȱ sinusȱ problems.ȱ Repeatȱ forȱ twoȱ orȱ threeȱ minutes.ȱ Anotherȱ variationȱisȱtoȱinhaleȱthroughȱbothȱnostrilsȱandȱexhaleȱmakingȱtheȱsoundȱofȱaȱbee.ȱ ȱ Swooningȱ ȱ Thisȱ exerciseȱ isȱ toȱ beȱ practicedȱ onlyȱ byȱ peopleȱ whoȱ areȱ proficientȱ atȱ pranayamaȱ andȱ haveȱ enoughȱ experienceȱtoȱdoȱthisȱsafely.ȱDoȱthisȱinȱaȱsittingȱorȱlyingȱdownȱpositionȱsoȱthatȱifȱyouȱfall,ȱyouȱwillȱnotȱbeȱhurt.ȱDoȱ notȱdoȱthisȱstandingȱup.ȱAfterȱtheȱinhale,ȱpauseȱ(theȱfullȱpause,ȱAbhyantaraȱKumbhaka)ȱandȱholdȱuntilȱyouȱareȱ aboutȱ toȱ faint.ȱ Thisȱ canȱ induceȱ euphoriaȱ andȱ semiȱ consciousness.ȱ Ifȱ youȱ faint,ȱ donȇtȱ worry,ȱ yourȱ automaticȱ breathingȱ systemsȱ willȱ kickȱ in.ȱ Itȱ isȱ aȱ wayȱ toȱ induceȱ nearȱ deathȱ experiencesȱ andȱ alteredȱ statesȱ forȱ superȱ consciousness.ȱBeȱveryȱcarefulȱwithȱthisȱone!ȱItȱisȱbestȱtoȱpracticeȱthisȱwithȱanȱinstructorȱorȱatȱleastȱaȱpartner.ȱ ȱ AlternatingȱNostrilsȱ ȱ Tryȱdifferentȱpatternsȱwithȱtheȱnostrils,ȱforȱinstance,ȱinhalingȱthroughȱtheȱrightȱnostrilȱandȱexhalingȱtoȱtheȱ leftȱ nostrilȱ 20ȱ timesȱ orȱ tryȱ doingȱ theȱ reverse.ȱ Thisȱ canȱ createȱ interestingȱ brainȱ waveȱ activity.ȱ Tryȱ breathingȱ inȱ throughȱtheȱrightȱnostrilȱandȱoutȱthroughȱtheȱrightȱnostrilȱorȱviceȱversa.ȱEnergizeȱaȱcreativeȱprojectȱrightȱbeforeȱ youȱbegin,ȱorȱenergizeȱaȱspeechȱareȱaboutȱtoȱgive.ȱRememberȱthatȱtheȱleftȱnostrilȱcanȱcontrolȱrightȱbrainȱandȱtheȱ rightȱnostrilȱcontrolsȱtheȱleftȱbrain.ȱ ȱ Someȱyogisȱinstructȱstudentsȱtoȱdoȱthreeȱroundsȱofȱoneȱvariant,ȱthenȱthreeȱroundsȱofȱanotherȱvariant,ȱorȱ justȱoneȱroundȱofȱeachȱvariant.ȱȱ Note:ȱ ifȱ youȱ areȱ practicingȱ thisȱ inȱ theȱ evening,ȱ reverseȱ theȱ orderȱ ofȱ cycles,ȱ beginningȱ withȱ exhalationȱ throughȱtheȱrightȱnostrilȱandȱinhalationȱthroughȱtheȱleftȱnostril.ȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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Practiceȱ theȱ sameȱ techniqueȱ forȱ aȱ periodȱ ofȱ time,ȱ forȱ instanceȱ aȱ monthȱ orȱ so,ȱ beforeȱ attemptingȱ otherȱ techniques,ȱforȱonlyȱwithyȱpracticeȱofȱtheȱsameȱtechniqueȱforȱaȱdurationȱofȱtimeȱcanȱaȱpersonȱgetȱtheȱfullȱbenefitsȱ ofȱnadiȱshodhanam.ȱSomeȱtechniquesȱdepictȱretentionȱofȱtheȱbreathȱbetweenȱinhalationȱandȱexhalationȱ(pausesȱinȱ breathing),ȱ butȱ thisȱ isȱ anȱ advancedȱ formȱ ofȱ theȱ exerciseȱ whereȱ theȱ subtleȱ differencesȱ willȱ notȱ easilyȱ beȱ noticedȱ untilȱnadiȱshodhanamȱisȱwellȱpracticed.ȱHarmȱcanȱhappenȱwithȱtheseȱotherȱtechniquesȱifȱtheȱstudentȱisȱnotȱsolidlyȱ ensconcedȱwithinȱtheȱsushumna.ȱHarmȱcanȱhappenȱbecauseȱtheȱstudentȱawakensȱmoreȱpranaȱthanȱheȱorȱsheȱcanȱ handleȱwithȱblockedȱsushumnaȱpassageways.ȱȱ Forȱ yourȱ reference,ȱ whenȱ youȱ areȱ readyȱ toȱ practiceȱ withȱ theȱ moreȱ advancedȱ techniquesȱ ofȱ pranayama,ȱ theyȱareȱlistedȱbelow.ȱHowever,ȱpleaseȱtakeȱcareȱtoȱopenȱtheȱsushumnaȱfirstȱinȱorderȱtoȱopenȱtheȱkundaliniȱenergyȱ inȱaȱmoreȱpracticalȱandȱbalancedȱway.ȱItȱisȱknownȱthatȱopeningȱtheȱkundaliniȱtooȱfast,ȱbeforeȱtheȱenergeticȱsystemȱ canȱhandleȱit,ȱcanȱcauseȱinsanity.ȱ ȱ PausingȱTheȱBreathȱ(aȱtip)ȱ NadiȱShodhanamȱcanȱbeȱpracticedȱbyȱpausingȱtheȱbreathȱinȱbetweenȱtheȱinhalationȱandȱexhalation.ȱTheseȱ pausesȱcanȱproduceȱprofoundȱstatesȱofȱconsciousness.ȱOneȱofȱtheȱmostȱrecommendedȱratiosȱbetweenȱinhalation,ȱ retention,ȱ andȱ exhalationȱ isȱ 1:4:2.ȱ Afterȱ masteringȱ retentionȱ ofȱ breathȱ duringȱ inhalation,ȱ theȱ studentȱ canȱ thenȱ practiceȱ retentionȱ ofȱ theȱ breathȱ afterȱ exhalation.ȱ Thisȱ canȱ produceȱ profoundȱ statesȱ ofȱ consciousness.ȱ Afterȱ practice,ȱincreasingȱtheȱdurationȱofȱpausesȱbetweenȱinhalationȱandȱexhalationȱcanȱbeȱattempted.ȱȱ ȱ Belowȱareȱsomeȱofȱtheȱmoreȱadvancedȱpractices,ȱbutȱweȱdon’tȱgiveȱdirectionsȱonȱhowȱtoȱdoȱallȱofȱthemȱ becauseȱanȱinstructorȱisȱrecommendedȱforȱsomeȱofȱthese.ȱ ȱ KapalabhatiȱPranayamaȱ(“pranayamaȱthatȱmakesȱforeheadȱandȱentireȱfaceȱlustrous”)ȱ Thisȱexerciseȱhelpsȱcleanȱtheȱsinusesȱandȱotherȱrespiratoryȱpassages,ȱandȱalsoȱstimulatesȱtheȱabdominalȱ musclesȱ andȱ digestiveȱ organs.ȱ Itȱ consistsȱ ofȱ forcefulȱ exhalationȱ ofȱ breath,ȱ usingȱ theȱ diaphragmȱ andȱ abdominalȱ muscles,ȱandȱthenȱaȱslow,ȱpassiveȱinhalation.ȱThisȱcycleȱofȱvigorousȱexhalationȱfollowedȱbyȱaȱpassiveȱinhalationȱisȱ repeatedȱsevenȱtoȱtwentyȱoneȱtimes,ȱdependingȱonȱone’sȱabilitiesȱwithȱtheȱbreath.ȱ UjjayiȱPranayamaȱ(“controlȱorȱvictoryȱarisingȱfromȱaȱprocessȱofȱexpansion”)ȱ Thisȱexerciseȱenhancesȱtheȱventilationȱofȱtheȱlungs,ȱremovesȱphlegm,ȱcalmsȱtheȱnervesȱandȱfillsȱtheȱbodyȱ withȱ vitality.ȱ Inhalationȱ andȱ exhalationȱ areȱ slowȱ andȱ deep,ȱ withȱ partialȱ closureȱ ofȱ theȱ glottis.ȱ Thisȱ producesȱ aȱ soundȱ likeȱ sobbing,ȱ butȱ itȱ isȱ evenȱ andȱ continuous.ȱ Duringȱ inhalation,ȱ theȱ incomingȱ airȱ touchesȱ theȱ roofȱ ofȱ theȱ mouthȱ andȱ isȱ accompaniedȱ byȱ theȱ soundȱ “sa.”ȱ Duringȱ exhalation,ȱ theȱ outgoingȱ airȱ alsoȱ touchesȱ theȱroofȱofȱtheȱ mouthȱandȱisȱaccompaniedȱbyȱtheȱsoundȱ“ha.”ȱ“SaȬha.”ȱ SitaliȱPranayamaȱ Coolsȱandȱsoothesȱtheȱbody.ȱCurlȱtheȱtongueȱlengthwiseȱuntilȱitȱresemblesȱaȱtube.ȱIfȱyouȱcannotȱdoȱthis,ȱ practiceȱsitkariȱpranayamaȱinsteadȱforȱtheȱsameȱbenefits.ȱTheȱtipȱofȱtheȱcurledȱtongueȱisȱoutsideȱtheȱlips.ȱInhaling,ȱ makingȱaȱhissingȱsound.ȱExhaleȱthroughȱbothȱnostrils.ȱRepeatȱthreeȱtimes.ȱ SitkariȱPranayamaȱ Coolsȱandȱsoothesȱbody.ȱRollȱtheȱtongueȱbackȱasȱfarȱasȱpossibleȱtowardȱtheȱbackȱofȱtheȱmouthȱwithȱlipsȱ partedȱandȱteethȱclenched.ȱInhaleȱmakingȱaȱhissingȱsound.ȱExhaleȱthroughȱbothȱnostrils.ȱRepeatȱthreeȱtimes.ȱ SuryabhedanaȱPranayamaȱ Inhaleȱthroughȱtheȱrightȱnostril,ȱretainȱtheȱairȱandȱthenȱexhaleȱthroughȱtheȱleftȱnostril.ȱ MurcchaȱPranayamaȱ Inhaleȱthroughȱbothȱnostrils.ȱLockȱtheȱchin,ȱthenȱslowlyȱandȱgentlyȱexhale.ȱ PlaviniȱPranayamaȱȱ (Doȱthisȱoneȱinȱaȱsittingȱposition,ȱnotȱstanding,ȱforȱdizzinessȱcanȱresults.)ȱ Thisȱisȱoneȱofȱtheȱmostȱadvancedȱpranayamaȱexercises,ȱlikeȱtheȱSwooningȱexercise,ȱbutȱitȱdoesn’tȱtakeȱyouȱ quiteȱtoȱtheȱbrinkȱofȱunconsciousnessȱtheȱwayȱtheȱSwooningȱexerciseȱdoes.ȱFillȱtheȱstomachȱcompletelyȱwithȱair,ȱ thenȱ fillȱ theȱ lungsȱ inȱ theȱ chestȱ cavity,ȱ allȱ theȱ wayȱ upȱ toȱ theȱ topȱ ofȱ theȱ throat,ȱ andȱ retainȱ theȱ breathȱ asȱ longȱ asȱ possibleȱwithoutȱtorturingȱyourself.ȱFinallyȱexhale.ȱRepeatȱasȱmanyȱtimesȱasȱyouȱlike.ȱ Thereȱ areȱ manyȱ moreȱ pranayamaȱ exercisesȱ butȱ theyȱ areȱ onlyȱ taughtȱ byȱ competentȱ teachersȱ toȱ adeptȱ yogis.ȱȱ Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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Bandhasȱ AccordingȱtoȱPatanjaliȱinȱYogaȱSutraȱ1:34,ȱhavingȱcontrolȱoverȱtheȱpauseȱisȱwhatȱisȱcalledȱpranayama.ȱInȱ Sanskrit,ȱtheȱpauseȱisȱcalledȱkumbhaka,ȱbutȱbreathingȱpracticesȱareȱmeantȱtoȱcontrol,ȱeliminateȱandȱexpandȱthatȱ pause,ȱtherefore,ȱinȱmanyȱancientȱinterpretations,ȱpranayamaȱmeansȱ“aȱpause.”ȱ Theȱkambhakasȱshouldȱbeȱpracticedȱwithȱaȱteacher,ȱifȱpossible,ȱandȱsoȱshouldȱtheȱpracticeȱofȱbandhasȱbeȱ observedȱ asȱ theȱ pausesȱ areȱ practiced.ȱ Theȱ bandhasȱ areȱ locks.ȱ Threeȱ ofȱ themȱ areȱ jalandharaȱ bandhaȱ (chinȱ lock),ȱ uddiyanaȱbandhaȱ(abdominalȱlock)ȱandȱmulabandhaȱ(analȱlock).ȱ JalandharaȱBandhaȱ Theȱ twoȱ mainȱ arteriesȱ whichȱ bringȱ theȱ bloodȱ toȱ theȱ brainȱ areȱ onȱ bothȱ sidesȱ ofȱ theȱ neck.ȱ Theȱ chinȱ lockȱ bringsȱconsciousȱappliedȱpressureȱtoȱtheseȱarteries.ȱTheȱnerveȱimpulsesȱtoȱtheȱbrainȱfadeȱandȱbodyȱconsciousnessȱ isȱ lost,ȱ bringingȱ aboutȱ aȱ trancelikeȱ condition.ȱ Thisȱ alsoȱ slowsȱ downȱ theȱ heartȱ andȱ theȱ vijnaniȱ nadiȱ (channelȱ ofȱ consciousness).ȱWhenȱtheȱchinȱlockȱisȱpracticedȱinȱbothȱexhalationȱandȱinhalation,ȱitȱbringsȱaboutȱaȱblissfulȱstate.ȱȱ Ifȱretentionȱofȱtheȱbreathȱisȱlong,ȱtheȱchinȱlockȱshouldȱbeȱappliedȱinȱorderȱtoȱpreventȱtheȱinhaledȱairȱfromȱ rushingȱout,ȱforȱitȱwillȱmoveȱintoȱtheȱauditoryȱtubesȱandȱtheȱinnerȱear,ȱthusȱcausingȱinfectionsȱandȱotherȱdisordersȱ ofȱtheȱinnerȱear.ȱJalandharaȱbandhaȱisȱappliedȱtoȱpreventȱthis.ȱȱ Note:ȱSomeȱdoctorsȱinȱIndiaȱputȱpressureȱonȱtheȱcarotidȱarteriesȱinȱorderȱtoȱcreateȱaȱyogicȱanesthesiaȱforȱ theȱ patient.ȱ Minorȱ surgeriesȱ canȱ evenȱ beȱ performedȱ withȱ thisȱ wayȱ ofȱ anesthetizingȱ theȱ patient.ȱ Martialȱ artsȱ expertsȱalsoȱpracticeȱtheseȱtechniquesȱinȱorderȱtoȱeitherȱdesensitizeȱthemselvesȱfromȱanȱinjuryȱwhileȱengagedȱinȱaȱ fight,ȱorȱtoȱweakenȱtheirȱopponentȱbyȱapplyingȱtheseȱtechniquesȱtoȱtheȱopponent’sȱbody.ȱȱ UddiyanaȱBandhaȱ(AbdominalȱLift)ȱ Thisȱinvolvesȱtheȱdiaphragm,ȱribs,ȱandȱabdominalȱmuscles.ȱPracticeȱthisȱexerciseȱinȱeitherȱaȱstandingȱorȱ sittingȱposition.ȱInȱtheȱstandingȱposition,ȱtheȱfeetȱareȱaboutȱoneȱandȱaȱhalfȱtoȱtwoȱfeetȱapart.ȱTheȱkneesȱareȱslightlyȱ bentȱandȱtheȱspineȱisȱstraight.ȱLeanȱforwardȱfromȱtheȱwaistȱandȱplaceȱtheȱpalmsȱofȱtheȱhandsȱjustȱaboveȱtheȱknees.ȱ Exhaleȱcompletely,ȱchinȱdown,ȱandȱwithoutȱinhaling,ȱsuckȱtheȱabdominalȱmusclesȱinȱandȱup,ȱpullingȱtheȱnavelȱ towardȱtheȱspine.ȱPullȱtheȱabdomenȱandȱdiaphragmȱupȱandȱintoȱtheȱcavityȱofȱtheȱribȱcage.ȱTheȱbackȱwillȱcurveȱ forwardȱslightly.ȱHoldȱthisȱpositionȱduringȱaȱpauseȱforȱasȱlongȱasȱitȱisȱcomfortable,ȱthenȱinhaleȱandȱrelax.ȱ Useȱ forceȱ onlyȱ inȱ pullingȱ theȱ musclesȱ inwardȱ andȱ upward.ȱ Doȱ notȱ useȱ thisȱ exerciseȱ ifȱ youȱ haveȱ highȱ bloodȱ pressure,ȱ hiatalȱ hernia,ȱ ulcersȱ orȱ heartȱ disorders.ȱ Women,ȱ doȱ notȱ practiceȱ itȱ duringȱ menstruationȱ orȱ pregnancy.ȱȱ Itȱhasȱbeenȱsaidȱthatȱthisȱexerciseȱincreasesȱpsychicȱpowers.ȱ Mulabandhaȱ(AnusȱLock)ȱ Thisȱexerciseȱisȱpracticedȱduringȱpranayamaȱandȱmeditation.ȱTheȱexternalȱandȱinternalȱsphincterȱmusclesȱ ofȱtheȱanusȱareȱcontractedȱandȱheld.ȱȱ ȱ

Mudrasȱ(“toȱseal”)ȱ Aȱmudraȱusedȱduringȱmeditationȱisȱcalledȱjnanaȱmudra.ȱThisȱisȱtheȱcommonlyȱseenȱmudraȱpracticedȱbyȱ yogisȱsittingȱcrossȬleggedȱorȱinȱtheȱlotusȱpostureȱwithȱtheȱfingersȱarrangedȱinȱtheȱ“AȬOK”ȱsignȱandȱtheȱbackȱofȱtheȱ handȱrestingȱonȱtheȱknee,ȱinsideȱofȱtheȱhandȱturnedȱupward.ȱSometimesȱtheȱhandsȱareȱturnedȱdownward,ȱwhichȱ isȱ theȱ easiestȱandȱmostȱrelaxedȱposition.ȱInȱthisȱmudra,ȱtheȱthumbȱandȱindexȱfingerȱareȱcurledȱuntilȱtheyȱtouchȱ tips,ȱandȱtheȱrestȱofȱtheȱfingersȱareȱinȱanȱopen,ȱstraightȱposition.ȱȱ Vishnuȱ mudraȱ isȱ theȱ sameȱ asȱ describedȱ inȱ theȱ nadiȱ shodhanamȱ exerciseȱ whereȱ theȱ indexȱ andȱ middleȱ fingersȱareȱcurledȱinward,ȱtheȱthumbȱrestsȱonȱtheȱindexȱandȱmiddleȱfingersȱandȱtheȱotherȱfingersȱareȱoutstretched.ȱ However,ȱthisȱmudraȱneedȱnotȱbeȱrestingȱonȱtheȱbridgeȱofȱtheȱnoseȱexceptȱwhenȱpracticingȱnadiȱshodhanam.ȱȱ ȱ Theseȱareȱtheȱtwoȱmostȱcommonlyȱpracticedȱmudrasȱinȱpranayama.ȱSeeȱtheȱUMSȱMudrasȱcourseȱforȱmoreȱ informationȱonȱmudras,ȱtheirȱpositions,ȱandȱuses.ȱ ȱ

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Testimonialsȱ ȱ Hereȱareȱaȱfewȱthingsȱthatȱsomeȱpeopleȱhaveȱsaidȱaboutȱtheȱpracticeȱofȱpranayama:ȱ ȱ “Onȱtheȱthirdȱweekȱofȱpracticingȱpranayamȱeveryȱday,ȱIȱstartedȱblowingȱoutȱfistfulsȱofȱmucusȱforȱtheȱentireȱweek!ȱ Afterȱthat,ȱIȱfeltȱbetterȱthanȱIȱeverȱdid.ȱTheȱclarityȱonȱallȱlevelsȱwasȱunbelievable!Ȉȱ—BruceȱNicholsȱ ȱ “IȱdonȇtȱknowȱhowȱIȱlivedȱmyȱlifeȱbeforeȱdoingȱpranayama.ȱItȇsȱessentialȱtoȱmyȱwellȬbeing!Ȉȱ—JanisȱDeMorneȱ ȱ “IȱlostȱmoreȱweightȱdoingȱpranayamaȱthanȱIȱeverȱdidȱrunningȱonȱaȱtreadmill!ȱMyȱmetabolismȱwasȱboostedȱandȱmyȱ thyroidȱhealedȱjustȱbyȱbreathingȱrigorously!Ȉȱ—DukeȱLarsonȱ ȱ “IȱhaveȱbeenȱdoingȱpranayamaȱyogicȱbreathingȱforȱalmostȱtwoȱyearsȱnowȱandȱwithinȱtheȱfirstȱtwoȱmonthsȱIȱsawȱaȱ completeȱ changeȱ inȱ myȱ outlookȱ andȱ feelingsȱ aboutȱ life.ȱ Myȱ fearsȱ andȱ anxietyȱ aboutȱ socialȱ andȱ jobȬrelatedȱ interactionsȱ decreasedȱdrastically.ȱIȱwouldȱhighlyȱrecommendȱitȱtoȱanyoneȱwhoȱisȱfeelingȱstressedȱinȱtheirȱlife.ȱIȱreallyȱwouldn’tȱbeȱwhereȱIȱ amȱtodayȱifȱIȱhadn’tȱdiscoveredȱtheȱpracticeȱofȱpranayama.”ȱ—GenaȱTrimarcoȱ ȱ

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Bibliographyȱ Iyengar,ȱB.K.S.ȱ1981ȱ ȱ TheȱLightȱOnȱPranayama:ȱTheȱYogicȱArtȱofȱBreathing.ȱCrossroadȱPublishingȱCompany;ȱNewȱYork,ȱNYȱ Zi,ȱNancyȱ1986ȱ ȱ TheȱArtȱOfȱBreathing.ȱBantamȱBooks;ȱNewȱYork,ȱNYȱ Joshi,ȱDr.ȱK.S.ȱ(noȱdateȱindicated)ȱ ȱ YogicȱPranayama.ȱOrientȱPaperback;ȱDelhi,ȱIndiaȱ Farhi,ȱDonnaȱ1996ȱ ȱ TheȱBreathingȱBook:ȱGoodȱHealthȱandȱVitalityȱThroughȱEssentialȱBreathȱWork.ȱHenryȱHolt;ȱNewȱYork,ȱNYȱ Cohen,ȱKenȱ2002ȱ ȱ AȱBeginnerȇsȱGuideȱtoȱHealthyȱBreathingȱ(CompactȱDiscȱIssue).ȱSoundsȱTrue;ȱPaloȱAlto,ȱCAȱ ȱ InternetȱResourcesȱ www.yogasite.comȱ www.holisticȬonline.comȱ www.indiangyan.comȱ www.abcȬofȬyoga.comȱ www.focalpointyoga.com/pranayam.htmȱ www.webindia123.com/yoga/pranayama.htmȱ www.webindia123.com/yoga/pranayama.htmȱ http://yoga.about.com/od/breathing/ȱ www.chrysalisyog.homestead.com/pranayam.htmlȱ www.womenfitness.net/pranayam.htmȱ www.bodyȬfitnessȬguide.com/YogaExercisePRANAYAMA.htmȱ www.indoindians.com/lifestyle/pranayam.htmȱ www.yogateacher.com/text/yoga/essays/pranayama.htmlȱ ȱ ȱ

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Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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Pranayamaȱ&ȱBreathingȱExamȱQuestionsȱ ȱ Nameȱ___________________________________________________ȱPhoneȱ#ȱ__________________________________ȱ ȱ Addressȱ___________________________________________________________________________________________ȱ (Pleaseȱsupplyȱname,ȱphoneȱ#,ȱandȱaddressȱasȱidentifyingȱfactorsȱforȱgivingȱcreditȱproperly)ȱ ȱ 1.ȱPranaȱisȱtheȱvitalȱandȱprimalȱenergyȱofȱtheȱuniverse.ȱȱȱȱȱȱȱTȱȱȱȱȱȱȱFȱȱȱȱ ȱ 2.ȱTheȱfiveȱmajorȱpranasȱareȱUdana,ȱPrana,ȱSamana,ȱApana,ȱandȱVyana.ȱȱȱȱȱȱȱTȱȱȱȱȱȱȱȱFȱȱȱ ȱ 3.ȱTheȱPingalaȱnadiȱflowsȱthroughȱtheȱleftȱnostrilȱandȱtheȱIdaȱnadiȱflowsȱthroughȱtheȱrightȱnostril.ȱȱȱȱTȱȱȱȱFȱ ȱ 4.ȱInȱBreathȱAwarenessȱinȱMeditation,ȱturiyaȱisȱtheȱlowestȱpossibleȱstateȱofȱconsciousness.ȱȱȱȱȱȱȱTȱȱȱȱȱȱȱFȱȱȱ ȱ 5.ȱInȱcellȱrespiration,ȱnutrientȱfuelȱisȱburnedȱwithȱoxygenȱtoȱreleaseȱenergy.ȱȱȱȱȱȱȱTȱȱȱȱȱȱȱFȱȱȱ ȱ 6.ȱTheȱalveoliȱairȱsacsȱareȱsoȱtinyȱthatȱtheȱlungȱtissueȱinȱthisȱareaȱcontainingȱthemȱlooksȱsolidȱtoȱtheȱnakedȱeye. ȱ ȱ ȱ ȱ ȱ ȱ ȱ ȱ ȱ ȱ ȱ ȱ ȱ ȱ TȱȱȱȱȱȱȱFȱȱȱ ȱ 7.ȱDiaphragmaticȱbreathingȱisȱforȱtheȱabdomen,ȱthoracicȱbreathingȱisȱforȱtheȱmidȬchest,ȱandȱclavicularȱbreathingȱisȱ forȱtheȱupperȬchest.ȱȱȱȱȱȱȱTȱȱȱȱȱȱȱFȱȱȱ ȱ 8.ȱHumansȱbreatheȱȱ ȱ ȱ ȱtimesȱaȱday.ȱȱȱ ȱ A.ȱ18,000Ȭ20,000ȱȱ B.ȱ40,000Ȭ60,000ȱC.ȱ4,000Ȭ6,000ȱȱ D.ȱNeitherȱA,ȱBȱorȱCȱ ȱ 9.ȱCiliaȱareȱlittleȱhairsȱinȱtheȱentireȱrespiratoryȱsystemȱfromȱtheȱlowestȱpartȱofȱtheȱlungsȱtoȱtheȱendȱofȱtheȱnoseȱandȱ throat.ȱȱȱȱȱȱȱȱTȱȱȱȱȱȱȱȱFȱȱȱ ȱ 10.ȱTheȱleftȱnostrilȱdominanceȱandȱtheȱrightȱnostrilȱdominanceȱswitchȱbackȱandȱforthȱallȱdayȱlong.ȱTheȱtermȱforȱ thisȱisȱcalledȱȱ ȱ ȱ .ȱȱ ȱ A.ȱdominantȱnostrilȱȱ ȱȱȱB.ȱinfradianȱrhythmȱȱ ȱ C.ȱpranayamaȱ ȱȱȱȱȱȱȱȱD.ȱdominanceȱbreathingȱ ȱ 11.ȱToȱcleanȱtheȱinnerȱpassagesȱofȱtheȱnose,ȱoneȱwouldȱuseȱaȱȱ ȱ ȱ .ȱ ȱ A.ȱwashclothȱȱ ȱ ȱȱȱB.ȱtissueȱȱ ȱ ȱ C.ȱnetiȱpotȱ ȱȱȱȱȱȱȱȱD.ȱtypeȱofȱnasalȱsprayȱ ȱ 12.ȱTheȱmainȱleft/rightȱnostrilȱbreathingȱexerciseȱisȱcalledȱȱ ȱ ȱ .ȱ ȱ A.ȱmuladharaȱȱȱȱȱȱȱȱB.ȱnadiȱshodhanamȱȱ ȱ C.ȱsushumnaȱ ȱȱȱȱȱȱȱȱD.ȱpingalaȱ ȱ 13.ȱThreeȱbandhasȱareȱJalandhara,ȱUddiyana,ȱandȱMulabandha.ȱȱȱȱȱȱȱTȱȱȱȱȱȱȱFȱȱ ȱ 14.ȱTheȱtwoȱmudrasȱthatȱareȱmostȱoftenȱpracticedȱwithȱpranayamaȱareȱtheȱjnanaȱmudraȱandȱVishnuȱmudra.ȱȱȱȱTȱȱȱFȱ ȱ 15.ȱThreeȱbenefitsȱofȱpranayamaȱareȱbloodȱpurification,ȱmentalȱclarity,ȱandȱpreventionȱofȱdisease.ȱȱȱTȱȱȱȱFȱ ȱ 16.ȱTwoȱsymptomsȱofȱdetoxificationȱareȱincreasedȱenergyȱandȱanxiety.ȱȱȱȱȱȱȱȱTȱȱȱȱȱȱȱFȱȱȱ ȱ ShortȱAnswerȱQuestion:ȱ 1.ȱDoȱtheȱnadiȱshodhanamȱexerciseȱforȱatȱleastȱ15ȱminutes,ȱandȱreportȱonȱtheȱchangeȱinȱconsciousnessȱyouȱ experiencedȱwhileȱdoingȱthisȱexercise:ȱ(useȱotherȱsideȱofȱpaperȱifȱnotȱtakingȱexamȱonline)ȱ

Pranayamaȱ&ȱTheȱArtȱOfȱBreathingȱ©2005ȱUniversityȱOfȱMetaphysicalȱSciencesȱ

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