Pranayama for Mental Wellbeing

‘Pranayama is the heart of Yoga. Yoga is lifeless without Pranayama’. (BKS Iyengar 2012)

Prana means energy or life force and pranayama is the channelling of energy within the body. Pranayama is conscious breathing—not necessarily just deep breathing or long, slow breathing. In this way someone can be focussing on deep breathing or slow breathing without necessarily doing pranayama. This conscious element is what gives pranayama its potency.

In my classes I teach to have conscious control of the diaphragm. Slowing down the natural movement of the diaphragm (the diaphragm moves down to the lower abdomen on the inhale and move up to the solar plexus on the exhale) to increase conscious awareness will also produce slow, deep conscious breathing = Pranayama. Become mindful of the diaphragm, have somatic awareness of it (how does it feel, what sensations are there?), then manage the movement of it. It takes work but it is an excellent way to begin to take conscious breath.

Classically, pranayama is said to be the transition between the outer and inner world—the vehicle through which we internalise, feel the body, and experience our inner life. In performing the asanas it is our will that can be brought to bear to sculpt the body and to learn focus, discernment, and subtlety. In pranayama, however, will power strangles the breath. Pranayama therefore requires a more subtle approach—more observation than action. In this way it leads us toward the subtler practices of meditation and the experience of all thought stopping called, Samadhi meaning single pointed concentration.

Contraindication

It is important for mental wellbeing that we do not inhale or exhale to 100% capacity rather we practice well within the borders of our own comfortable breathing capacity. We are not inhaling to the complete fullness of the lungs but rather only to approx. 80% so that we do not overly stimulate and increase active symptoms. Neither do we exhale to 100% capacity so that we feel completely empty of breath and desperate in any way for the inhalation to come in. Please consider carefully practicing your pranayama in this gentle and self-compassionate way to elicit a relaxation response rather than over stimulation of active of lethargic energies which we are trying to avoid.

The Natural Breath

There are three parts to the natural breath, 1) Inhalation, 2) exhalation, 3) slight natural pause at the end of the exhalation. Just allowing the body to breath naturally can be a very balancing experience for the mind. First allow the breath to be as it is, if it is long let it be long, if it is short let it be short. You will notice as you allow the natural breath to come in and out of the nostrils that the mind begins to calm down, as this breath sends the good signals to the parasympathetic nervous system that you are safe, relaxed and peaceful.

Vagus Nerve Stimulation

Yogic breathing practices tell the vagus nerve to become more regulated, and this effects the mind because, ‘The vagus nerve has been described as largely responsible for the mind-body connection.‘(Zimmerman 2019) The breath being intimately linked with the mind makes pranayama a wonderful way to bring balance to the mind without focussing on thoughts but rather on the breath. This kind of focus is very helpful for people with mental health issues.

‘Stimulating the vagus nerve activates your ‘relaxation response’, reducing heart rate and blood pressure.’ (Harvard Health 2019) And these benefits are exactly why practicing pranayama and including pranayama in our yoga posture practices can increase all of the positive effects we are looking for. Traditionally yogis who have been able to control the breath to such an extent so as to elongate life, and pranayama is considered to be a longevity practice, and essential for a long and healthy life.

Dirga Pranayama

Three-Part Breath (Dirga Pranayama) is one of the most calming, grounding breathing exercises you can do. It really works to help focus your attention on the present moment and get in tune with the sensations of your physical body. For these reasons, it's often taught at the beginning of yoga classes as a way to transition students from their workaday lives into the time they have set aside for yoga. If you practice at home, it can work the same way. Do this pranayama when you first get on your mat to shake off your day and prepare yourself for practice.

Benefits

Yogic breathing will help oxygenate your blood, nourishing your entire body. However, Dirga Pranayama uses the breath the best effect within the body. When you are under stress, your breath may be quick and shallow. Intentional breathing as in this practice will help calm you. Greater oxygen flow to the brain will help you become more focused and alert. This technique is taught to relieve stress and even to address panic attacks.2 You can use it throughout the day whenever you are feeling tension.

We begin the inhale with;

(a) Low or diaphragmatic breathing, where the lower portions of the lungs are activated chiefly, while the top and central portions remain less active.

(b) Intercostal or mid-breathing, where only the central parts of the lungs are activated.

(c) High or clavicular breathing, where the relevant muscles in the neck mainly activate the top parts of the lungs.

In Dirga Pranayama we move from the low diaphragmatic breathing to intercostal breathing to clavicular breathing on the inhale, then in reverse on the exhale. On the exhale we are breathing from high in the upper chest down through to the intercostal area or mid-ribs and then to the lower abdomen.

Learning how to breath well, evenly and in a peaceful and balanced way can have incredible impact upon mental illness symptoms. ‘Breathing deeply immediately relaxes the body because it stimulates the vagus nerve, which runs from the neck to the abdomen and is in charge of turning off the ‘flight or fight’ response. (Brindle 2019)

Note

My recommendation for mental wellbeing is if you are experiencing any stimulation such as fast moving thoughts, anxiety, insomnia, unstable mood swings then do not breathe into the upper clavicular area of the upper chest/lungs. The reason for this is using the upper part of the lungs is slightly stimulating and you may find that rather than calming your symptoms they become more heightened. Rather than breathing into the upper collarbones breathe into the armpit chest area. If you are experiencing depression, lethargy, heaviness, apathy or loss of enjoyment, grief then please take the breathe from the lower abdomen, into the lower ribs and then up to the collarbone area. You will find this refreshing and uplifting.

Samma Vrtti Pranayama

Meaning ‘even numbered’ so we start with a count of 4 on the inhalation and 4 on the exhalation. Breathing in for the same count as we breathe out regulates the mind and the nervous system calming the thoughts and emotions. Practice a 4 count on the inhale and the exhale for 5 mins, then see if you can gently increase the length of the breath to a 6 count then after another 5mins try an 8 count on the inhale and the exhale. It's important to practice without any strain or pressure in the ears, forehead or eyes. If you feel any pressure at all ease back to a 4 count and gently try again over some minutes. Samma Vritti can be practiced during yoga practice to regulate the mind and the emotions and bring stability and clarity to the mind.

Viloma Pranayama

Meaning ‘against the grain’. We use Viloma on the exhalation only, without disturbing the inhale. (I find this important so as to be calming rather than stimulating, as holding the breath on the inhale is stimulating). So we practice 2 short holds on the exhalation only. (Be mindful not to disrupt the inhalation in any way).

Inhale for a count of 4 or 6, begin to exhale for 1 or 2 count, then gently hold for 1 or 2 count, exhale for another count and hold for 1 or 2 count, then exhale the rest of the breath out and allow the inhalation to come in undisturbed. Inhale for 4 or 6 count, then Exhale1 or 2 count, hold the breath gently for 1 or 2 count, exhale 1 or 2 count, and hold the breath gently for 1 or 2 count, then exhale the rest of the breath.

Nadi Shodana Pranayama

Meaning ‘nervous system balancing’ and also called Alternate Nostril Breathing. For our purposes Nadi Shodana is not practiced by placing the fingers in positions on the nostrils, but rather is only practiced with our intention. This way of practicing with our intention only increases our mindfulness and works directly with the vagus nerve which controls the use of each nostril alternatively over a 7-12hr period. If you will notice for a minute which nostril has more air flowing through it? You will notice that one nostril more than the other has more breath flowing through it. This is perfectly normal and will change throughout the day and night. This is governed by the Autonomic Nervous System of which the Vagus Nerve is apart.

Mentally we are directing the breath in to the left nostril for a count of 4/6/8 depending on your capacity, and mentally we are directing the exhale through the right nostril for the same count. Then mentally breathing in through the right nostril, and exhaling through the left. This completes one set. You will over time be able to influence how much air flows through the individual nostrils there by working directly with the Autonomic Nervous System and toning the Vagus nerve.

Then after completing several sets of Nadi Shodana as a subtle mental practice, practice breathing in through both nostrils for a count of 4/6/8 (Sama Vritti) depending on your capacity. Completing Sama Vritti every 10 sets of Nadi Shodana is recommended.

There should be no pushing or forcing, no pain or pressure on the ears, eyes, nostrils or head. This should be gently done as it is a strong practice, start slowly and build up over time.

Ujjayi Pranayama

Meaning ‘heat retaining breath’ or fire breath is practiced on the exhalation only for mental wellbeing. Let the inhalation come in undisturbed, on the exhalation hold the epiglottis at the back of the throat partially closed over the wind pipe. This will make a slight hissing or sighing sound and helps to elongate the exhalation. This takes some practice, but it can be very relaxing as long as there is no pushing or forcing the breath.

During a Panic Attack or Substance Craving

Using Samma Vritti with asana, during a panic attack/ craving attack is a very practical interruption of the trajectory of your panic or craving. If you are experiencing a panic attack or craving, the first mindful practice would be to,

1) notice the body sensation of the panic attack or craving and notice that this sensation changes, even very slightly. This won’t be difficult to do, you may notice your heart racing, or palms sweating, It is very important to notice the change of the sensation of the panic attack or craving. Perhaps it’s a burning in the chest, nausea, or your heartbeat, tingling fingers. The earlier you can notice the sensation of an impending craving or panic attack the more time we have to manage it.

2) Begin Samma Vritti – ‘even numbered breath’ breathe in to a count of 4/6/8 and breath out to a count of 4/6/8. Begin to count in your mind a count of 4 in and 4 out, then as you begin to relax increase to a count of 6 in and 6 out. Then increase if you are able or when you are able to 8 counts inhale, and 8 counts exhalation.

3) Move through 2 or 3 yoga postures which meet your experience level and comfort with the sensation of the posture. Plank/Downdog, Malasana, BaddhaKonasana,

This kind of practice is like putting water on a fire. It takes some time of investigating your mindbodyspirit to find the yoga practices that work for you. The right Yogasana and Pranayama practice can work very well to extinguish a panic attack or substance craving.

References

Goode A – (2012) Pranayama – Part 1 – Yoga Mandir – An Iyengar Yoga Institute - https://www.yogamandir.com.au/wp-content/uploads/2021/01/Pranayama-part1.pdf

Iyengar BKS (2012) Light on Pranayama – Crossroads Publishing

Zimmerman (2019) A Gut to Brain Signal – National Library of Medicine - https://pubmed.ncbi.nlm.nih.gov/30918408/

Harvard Health (2019) Ease Anxiety & Stress – Harvard Health Blog https://www.health.harvard.edu/blog/ease-anxiety-and-stress-take-a-belly-breather-2019042616521