How to start pranayama
I was tense, disorganized, and always stressed. My head was a browser with the excessive number of tabs open. I realized that I had to change but meditation was too challenging. This is when I learnt about pranayama, the ancient art of breathing yoga. The one best thing I performed in order to improve my mental and physical health was learning how to start pranayama. I did not need special equipment, or even hours of my time–just my breath and some willingness.
In case you are interested but you are not sure and feel afraid; I understand. I was, too. This is the guide that I would have loved to have had on my start. I will show you the simple steps, which I followed step by step to create a sustainable and strong pranayama practice. Let’s breathe together.
What Before My First Pranayama I Wished I Knew.
We will discuss the methods later, but first, we should establish the background. Pranayama is not only deep breathing. It is the conscious, controlled breathing. Imagine that your breath is a remote control to the whole nervous system. The learning of how to use this remote was a game-changer to me.
The following are the three pillars that I was required to implement before my practice flourished:
My Way of Thinking: I ceased to be striving to achieve perfection. I just wanted to be there and just watch my breath without judging it. Easy days and hard days were interspersed. Both were okay.
My Environment: I found a peaceful place where I was not to be disturbed. It was not an elegant yoga shrine, but a part of my bedroom. Familiarity enabled my mind to transition into practice mode more readily.
My Timing: I began with only five minutes a day in the morning, prior to checking my phone. Working on an empty stomach made me more relaxed and attentive.
My Pranayama Practice: The Primer Steps I Made.
There are no 12 tricks you have to learn to begin to feel the effects. These were my two practices and I suggest that you start with them. They created my awareness and prepared the groundwork of all the other things.
Step 1: I Listened to Diaphragmatic Breathing.
Prior to being able to manage my breath I had to befriend it. I began only by watching it run naturally.
Here is my simple routine:
I sit or lie down comfortably. I tend to sit with cross-legged position on a cushion with hips raised over the knees or lie on my back with my knees bent.
I shut my eyes and the hands on my belly. This physical bondage makes me experience the movement.
I take breaths naturally in a few cycles. I don’t try to change anything. I only observe the air coolness and warmness, the up and down of my chest and belly.
I begin to deepen my inhales. The following time I breathe in, I make myself breathe down my belly and I can actually feel my belly as it swells like a balloon. My chest remains comparatively motionless.
I exhale slowly. I can feel my belly pulling in closer to my spine.
I continue for 2-5 minutes. I pay attention to ensuring that my exhales are a little bit longer than inhales. This in itself is an indication to my body to relax.
It was a practice that has shown me what a complete, satisfying breath actually feels like.
Step 2: I Found My Rhythm through Sama Vritti (Equal Breathing).
After becoming familiar with the diaphragmatic breathing, I added a moderate rhythm. This is the place where I began to experience actual calmness and control.
My guide to Sama Vritti:
I get into my habitual sitting posture. I ensure that my spine is straight though not fixed.
I make a couple of relaxing diaphragmatic breaths.
I count to four performing the inhalation through my nose. I imagine a flowing and constant flow of air into my lungs.
I take a slight pause in the peak of inhaling. It is not a forced grasp, it is a mere natural grasp.
I slowly inhale using my nose four times. My inhalation is equal and even.
This is repeated 5-10 times. In order to become more comfortable, I tried a count of five or six, but I always made inhale and exhale equal.
It was my technique of choice to relieve instant stress. I continue to use it prior to meeting or in cases where I have problems sleeping.
My Pranayama Practice to the Next Level.
Several weeks later, when I got used to the fundamentals, I was ready to dive. I felt more confident and more was needed in my body. It has to be noted that the path of knowing how to begin pranayama is an individual one. Move at your own pace.
My Sustainable Practice Key Tips.
I never inhale without using my nose. This strains and heat the air and forms a natural resistance which assists in the control of the flow.
I never force my breath. When I become dizzy or lightheaded, I pause, resume my natural breathing and restart again. This is not a forceful method of cultivation.
I keep a practice journal. After each session I make a couple of notes about how I felt, what I noticed. This made me realize my improvement over the years, and get inspired.
My introduction to Simple Pranayama.
This is a simple 5minutes routine that I continue to do every day to calm myself down.
Minute 1-2: Diaphragmatic Breathing to unite and root.
Minute 2-4: Sama Vritti (Equal Breathing) in order to seek equilibrium and quietness.
Minute 4-5: Go back to a normal breathing and note the results.
Your Pranayama Adventure Is Waiting.
My pranayama experience has been a very personal and transformative experience. It provided me with a device that I can use at any place, at any moment to get around the mess of modern life. I did not need to learn the techniques of beginning pranayama, but to recover a feeling of tranquility that was within me all the time, and was just waiting to be inhaled into life.
You have to start small, treat yourself kindly, and simply start. Your breath is your everlasting companion. It’s time to get to know it.