Today, let's take a look at how Pranayama or breath control can help in stress management and how to do it.
First, a bit about how yoga helps to attain elevated states of consciousness. Pranayama forms a part of yoga called Hatayoga. Hatayoga is helpful in getting control over the autonomous nerve system, to achieve elevated altered states of consciousness, like the fourth state. The three other states that we all naturally experience are, wakeful, dream and deep sleep. Beyond these are the very rarely experienced fourth, fifth, and sixth states called Savikalpa, Nirvikalpa, and Sahaja samadhis. The last mentioned state is attained when one is able to be in a state in which Pure consciousness (the self or the "I" feeling without any other awareness including the body awareness.) This is probably what is termed as depersonalization in Abnormal Psychology.
In the highest state of consciousness, called the self-realized state, "I" am the body sense (Ego) is lost. The pure "I" consciousness exists without attachment to anything. Though psychologists may brand this as an abnormality and advocate treatments, in yoga it's extolled as the final and highest state of consciousness that everyone should strive to reach.
A person who has attained the Sahaja samadhi state might appear to behave just like anyonE else, but internally they don't feel "I am doing this." Their body is able to do work most precisely in effortless ease. Saint Ramana Maharishi achieved this state.
But let's return to our discussion of stress management because the acquisition of the control of the autonomous system, is a dangerous thing to attempt and irreparable unwanted damages can happen unless performed under the expert guidance. One needs to be prepared to take much risk to achieve the super normal powers, promised there. Since our aim is to achieve stress relief and not to create one, we'll take only two basic items from Hatayoga. They are, the sitting posture (Asana) and breath control (Pranayama).
If you want to try an easier pose like Sukasana,
sit with both legs stretched out, and then bend one- say the left leg- at the knee and bring it close to the body,and bend the other, right leg at the knee and place the heel over the left thigh (or below the left thigh). You can also alternate on the other side by starting with the right leg.
The third popular pose is Vajrasana.
Note the asymmetry in the duration of inhaling-holding-exhaling. You will feel, after a few cycles, a feeling of suffocation due to this asymmetry. Change the duration so that you are comfortable. It's important to maintain the ratio of 1:4:2. The very advanced ratio of 16:64:32 must be done under a guidance of a qualified teacher and only be reached gradually with practice.
Maintaining the uniform ratio,1:1:1 is all we need for stress management. This in effect amounts to be a deep breathing process.When you do this for long periods, you can get to a calm and relaxed state of mind where one forgets their surroundings and even their body. Remaining in this state as long as possible, makes the breathing shallower and shallower gradually, to a state in which there is hardly any breathing (kevalakumbaka ), and the biology is slowed down, and the chemical burning in the life preserving processes alone take place. This state is like hibernation and increases the longevity. The yogis are know to have used this breathing technique to live beyond the maximum span of 120 years.
As you regularly do the pranayama at a regular time every day, you'll start noticing that your mind feels calmer. With continued regular pranayama practice, not only will your stress disappear, but your immune system gets stronger and you'll start enjoying a healthy mind in a healthy body.
First, a bit about how yoga helps to attain elevated states of consciousness. Pranayama forms a part of yoga called Hatayoga. Hatayoga is helpful in getting control over the autonomous nerve system, to achieve elevated altered states of consciousness, like the fourth state. The three other states that we all naturally experience are, wakeful, dream and deep sleep. Beyond these are the very rarely experienced fourth, fifth, and sixth states called Savikalpa, Nirvikalpa, and Sahaja samadhis. The last mentioned state is attained when one is able to be in a state in which Pure consciousness (the self or the "I" feeling without any other awareness including the body awareness.) This is probably what is termed as depersonalization in Abnormal Psychology.
In the highest state of consciousness, called the self-realized state, "I" am the body sense (Ego) is lost. The pure "I" consciousness exists without attachment to anything. Though psychologists may brand this as an abnormality and advocate treatments, in yoga it's extolled as the final and highest state of consciousness that everyone should strive to reach.
A person who has attained the Sahaja samadhi state might appear to behave just like anyonE else, but internally they don't feel "I am doing this." Their body is able to do work most precisely in effortless ease. Saint Ramana Maharishi achieved this state.
But let's return to our discussion of stress management because the acquisition of the control of the autonomous system, is a dangerous thing to attempt and irreparable unwanted damages can happen unless performed under the expert guidance. One needs to be prepared to take much risk to achieve the super normal powers, promised there. Since our aim is to achieve stress relief and not to create one, we'll take only two basic items from Hatayoga. They are, the sitting posture (Asana) and breath control (Pranayama).
It's essential to sit comfortably, preferably on a mat, for an extended period. Any physical discomfort can prevent one from remaining free of thoughts. The most extolled lotus posture- Padhmasana, can be difficult to master.
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| Padhmasana |
If you want to try an easier pose like Sukasana,
The third popular pose is Vajrasana.
Kneel down with the knees together, the feet facing up and together,then sit on the heels.
Choose a pose that's most comfortable and then you can start the Pranayama. For this illustration, we use the 4:16:8 inhale:hold: exhale ratio but you may need to adjust it to your comfort:
- Sit erect with backbone and head straight.
- Keep left arm on the left thigh relaxed,
- Keep the right hand thumb on the right nostril. Press and close it.
- With the right hand ring finger press the left nostril and close it.
- Keep the other fingers straight and relaxed.
- Now open the left nostril by releasing the pressure on the ring finger and exhale completely.
- Inhale slowly counting up to 4.
- Close the nostril by pressing on with the ring finger and hold the breath for a count up to 16,
- Open the right nostril by releasing the pressure on the thumb and exhale for a count of 8.
- Close the nostril with the thumb and quickly open it again to inhale for a count of 4.
- Close the nostril with the thumb and hold the breath for a count of 16.
- Open the left nostril and exhale for a count of 8.
- Repeat this on the other side by starting with inhaling through the right nostril.
Note the asymmetry in the duration of inhaling-holding-exhaling. You will feel, after a few cycles, a feeling of suffocation due to this asymmetry. Change the duration so that you are comfortable. It's important to maintain the ratio of 1:4:2. The very advanced ratio of 16:64:32 must be done under a guidance of a qualified teacher and only be reached gradually with practice.
Maintaining the uniform ratio,1:1:1 is all we need for stress management. This in effect amounts to be a deep breathing process.When you do this for long periods, you can get to a calm and relaxed state of mind where one forgets their surroundings and even their body. Remaining in this state as long as possible, makes the breathing shallower and shallower gradually, to a state in which there is hardly any breathing (kevalakumbaka ), and the biology is slowed down, and the chemical burning in the life preserving processes alone take place. This state is like hibernation and increases the longevity. The yogis are know to have used this breathing technique to live beyond the maximum span of 120 years.
As you regularly do the pranayama at a regular time every day, you'll start noticing that your mind feels calmer. With continued regular pranayama practice, not only will your stress disappear, but your immune system gets stronger and you'll start enjoying a healthy mind in a healthy body.
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