Pranayama, an essential part of the yoga discipline, is often referred to as breathing techniques.  In yoga philosophy, prana is seen as the vital energy that animates all life. It is the fourth of the eight limbs of yoga and is increasing in popularity due to its significant benefits and relevance in our modern lifestyle. 

It can be difficult for many of us to find a balance in our lives, because of how busy and stressful the world around us has become. Pranayama can be a great tool to help us deal with these situations and improve our wellbeing. 

As you become more attuned to your breath, you may find it easier to remain present and calm in stressful situations.

The way we breathe is a reflection of our mental and physical state. Most of us never think about our breathing, as it is regulated by the autonomic nervous system. We breathe without conscious control. Noticing our pattern of breathing can give us an indication of our overall health. 

The term "pranayama" is derived from two Sanskrit words: "prana," meaning life force or energy, and "yama," meaning control or restraint. 

Through breath work, we stimulate the vagus nerve, a crucial component of the parasympathetic nervous system. This nerve regulates essential bodily functions, such as digestion, respiration, heart rate, and immune response. It also plays a significant role in managing emotional and intuitive responses, helping the body recover from stress, and promoting optimal physical and mental health.

Pranayama practice involves four stages: inhalation (puraka), retention (kumbhaka), exhalation (rechaka), and external retention (bahya kumbhaka). These stages can be combined in various patterns and techniques to suit individual needs, whether to calm the mind, energize the body, or achieve a meditative state. Pranayama can be practiced in different positions, such as seated or reclining, and can be integrated into yoga asana practice.

Here are three pranayama techniques that I personally recommend for calming the mind and preparing for meditation:

Nadi Sodhana (Alternate Nostril Breathing) 

This technique purifies the nerves and balances the flow of energy. Using your right hand, block the right nostril with your thumb and exhale through the left nostril. Inhale through the left nostril, then block it with your finger and exhale through the right nostril. Continue alternating nostrils, focusing on smooth, steady breaths.

Sama Vritti (Equal Breathing)

This technique involves equal durations for each stage of breathing. Start with a ratio of 1:1:1 (inhalation:retention:exhalation), gradually increasing to longer durations as you become comfortable. Focus on maintaining a smooth and steady breath throughout.

Viloma (Interrupted Breathing) 

Inhale for two or three seconds, then pause and hold your breath for the same duration. Exhale slowly and deeply, then repeat, gradually increasing the length of the pauses. This technique can help develop breath awareness and control.

Regular practice of pranayama, even for just a few minutes a day, can have a profound impact on your well-being. Whether you're new to pranayama or an experienced practitioner, take it slow, listen to your body, and enjoy the journey of deepening your breath and enhancing your vitality through this ancient practice. Remember, the breath is a powerful tool for health and healing—embrace it with gratitude and joy.