At our Reset and ManKind Retreats here at La Cura, we are grateful to have Mourad (Yogimomo) lead our daily yoga classes. Mourad is an experienced Kundalini Yoga instructor and massage therapist, and he brings a wonderful spirit and energy to our retreats. Here, he has given us his thoughts on the importance of breath and the power of pranayama to change our lives.

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Pranayama and its importance in yoga

Pranayama is one of the core elements of Kundalini Yoga. It is the name given to a variety of deep and relaxing breathwork techniques. Prana is defined as “life force energy”, with yama meaning “control” or “restraint”. In practice, it means slowing your breath and learning to control this system completely.  Ultimately, the practice of conscious breathing – pranayama - can help in combating erratic breathing and thought patterns.

Your breath and your mind are intrinsically linked.  The principles of the pranayama practice dictate that the slower you breathe, the more control you may have over your mind. On average, people tend to breathe shallowly at around 16 breaths per minute. By slowing this system down and deepening the breath, you may find it easier to calm your mind and slow down your thoughts.  Once you have slowed your breathing through this practice, you will notice a wave of relaxation wash over you. Your mind is focused on one thought at a time and you are more connected to the world around you. 

When we begin to master our prana, we can expect to experience a wealth of advantages in our lives: 

- Enhanced brain ability - Perhaps one of the biggest benefits of pranayama is that it can help to enhance your cognitive ability. Research suggests that this type of breathing pattern can help to boost a person’s concentration levels and brain power.

- Reduced stress levels - Research has linked this type of breathing pattern to reduced stress levels. That means that taking up the practice could prevent you from experiencing some of the physiological and mental side effects of on-going stress.

- Improved breathing function - At its core, pranayama means slowing down your breathing rate and focusing your energy on the breaths you take. Studies have shown that slowing down your breathing can have a strikingly positive impact on the respiratory functions in your body. Put simply, that means that learning the art of this practice could enhance the way in which you breathe.

- Improved heart health - Having a healthy heart is the foundation of your overall wellness. While your nutrition and exercise routine can have an impact on your cardiovascular health, you must not overlook the role that breathing plays. Research suggests that slowing down your breathing could improve the function of your heart in a significant way. 

- Relaxation - If you lead an overly busy life, finding the time to simply switch off and relax may be a real struggle. Pranayama means taking things a little more slowly and making some time to unwind. Slowing your breathing can help you to relax in a deep, intense way.

- Pain relief - Pranayama may also yield some striking pain relief benefits. Research suggests that deep breathing exercises can help individuals lessen their pain levels.

- Mental focus - When practicing Kundalini Yoga, focusing and taking control of the mind is an essential skill we must learn. Slowing our breathing allows us to regain power over our bodies and take the reigns. Pranayama means that we are able to focus our minds and enter a state of meditative bliss with ease. 

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How to do this Breathwork

Find a quiet place in which to practice before you get started. When you are ready, follow the below steps to purify your lungs.

Position:  Start by sitting in cross-legged, on a chair, or any seated stance that feels comfortable. When you have done that, put your hands on each of your knees with the palms facing downward.  Your back needs to be as straight as possible. When you are ready, raise your ribcage and expand it as far as you can. Push your ribs out as far as is humanly comfortable to you.  Adopting this position gives you the space that you need to breathe. That means that your lungs have extra room and you can easily relax. Bring the chest upward and allow the chin to rest at the base of the neck — you should adopt the chin lock here.  Your shoulders and your rib cage will feel as though they are separate from one another. That is normal. You should find that this position allows for a natural meditative state. 

Eyes:  While you are engaging in this meditation, you should make sure that your eyes are nine-tenths open. 

Breathing:  To get started, breathe in deeply through your nose and hold your breath for 4 seconds. Then, breathe out through your mouth and hold once again 4 seconds. Keep doing this and find your own pace. 

When you have engaged in this breathing technique for a few minutes, you will find that your lung capacity gives you a natural rhythm. Continue at the same speed each time. While you are engaging in this breathwork, make sure that you keep your ribcage up and expanded at all times. You want to make sure that everything has a natural balance here. Staying in the same position allows you to purify your lungs. You can continue with this part of the breathwork for up to 15 minutes, depending on the time that you have. 

Once you have completed the above step, you should move onto the second breathwork activity in this pranayama exercise. Stay in the same physical position as you are in now. Breathe in for two seconds, out for two seconds, in for two seconds, and out for two seconds. You should keep your rib cage raised when you are following this pattern. 

Next, you can add “Square Breathing”. Breathe In for 4 seconds, Hold the breath in for 4 seconds, Exhale for 4 seconds, Retention of the breath for 4 second. That will help you to massage the glands and organs. Continue for three minutes before you relax entirely. 

The pranayama breathwork to purify your lungs is easy to do. Set aside some self-care time and give it a go. The results may surprise you.

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