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The science of Pranayama is connected to the nervous system. They are important preparatory practices for meditation. When experimenting with them, observe their effects. Some of the benefits are calming, and relax the body and the mind. Before we understood how the nervous system works, the yogis knew about the energy flows within the body. These energy flows are called Nadis. Nadis, like nerves and tendons, are not visible to the naked eye. They are subtle energy lines running through our whole body. There are thousands of Nadis throughout all of the body, three of which play a particularly important role: sushumna, ida, and pingala.
Sushumna is the central channel and corresponds to the physical spinal column. Ida and pingala start in the base of the column. Ida is associated with the left side and finishes in the left nostril, while pingala is associated with the right side and finishes in the right nostril. Normally the energy flows in both sides alternately. The goal of many paranayama practices is to allow the pranic energy to go upwards through sushumna, which provides a state of higher consciousness. To better understand how pranayama works, it is important to understand how the nostrils work and how this affects us. The left nostril is associated with the parasympathetic part of the brain, the one in charge of rest and repair; the right side is associated with the sympathetic part of the brain, the one in charge of fight or flight reactions.
It's surprising to know that only one of the nostrils is in charge at any given time, and that control switches to the other nostril every two and a half hours. There are two interesting books which discuss breathing in detail. These books are "Science of Breath" and "Path of Fire and Light" by Swami Rama. To know more about how the nostrils work, click on the link below: http://www.thesecretsofyoga.com/Hatha-Yoga/Hatha-Breathing.html#how3 Though there are many Pranayama practices, all of them share the flow of breath between the two nostrils. Some of the benefits of practicing pranayama include calming and balancing the nervous system, purifying the nadis, balancing the flow of breath in the nostrils, and creating a state of clarity.
Some practices encourage breath retention, but these types of practices are only taught to advanced students because they require major mind and body control, such as bandhas (locks) and mudras (hand positions). Alternate nostril breathing is easy and has immediate results. There are three major versions commonly taught which vary from beginner to intermediate levels. Select one of these versions and practice it for about 2 months until it has been refined. You can then add other variations, though it's recommended that after a period of practice you select one daily practice and not vary it unnecessarily.
1:2 BREATHING This Pranayama will help you to relax while also creating resistance and helping to eliminate gases from the body. For this pranayama, you must make the exhalation twice as long as the inhalation. The ratio is 1:2. If you inhale to 4, exhale to eight; if you inhale to 5, exhale to 10. Practice this pranayama for 5 to 10 minutes every day for two weeks. It will make you feel more energetic. Meditation Table of Contents
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