Basic Yogic Breathing Control

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-----------------------------------------------------------------------Basic yogic breathing control
"Pranayama"
(c) 1993 Rose Dawn Scott.
Prana has been said to translate as "breath." In actuality, the Sanskrit word "P
rana" means life-force or life-energy. In fact, classic Pranayama with its inhal
e/retain/exhale teaches that during the retention segment, one should consciousl
y retain the prana, then release the ordinary oxygen from the lungs during exhal
ation, storing the prana in the solar plexis (power) chakra.
Pranamaya is the "science of prana," and linear yards of books have been written
about it! However, prana is the basis of Hatha Yoga, and should be studied by a
nyone on a spiritual path, eastern or western. Interestingly, the literal transl
iteration is Prana + Yama. Yama has a dual meaning: restraint and death. ;) Medi
tate on that!!
It would be impossible to go into any detail without taking up gig's of memory,
but I've included a few basic prana/breath techniques for novices interested in
getting started--they're also useful for more experienced people as regular prac
tice.
"Breath is Life. He who controls breath controls life."
"When the breath is controlled, the mind is controlled."
"When Prana is met and conquered, one gains ascendency over death."
"Prana, the vital breath, is born of Self. Like a person and his
shadow, the Self and the Prana are inseparable. Prana enters the body
at birth, but does not die with the body." --Prana Upanisad.
"The wise speak not of senses of speech, sight, hearing, feeling, but only of a
grou of Pranas, for these are all the manifestations of Prana." --Ch arakha Samh
ita.
Let's get *BASIC* now!!
Several of the oldest Tantras state that the body is a Yantra, the breath its Ma
ntra. In order to facilitate better understanding of this concept. "Bhramari Bre
ath" is an excellent starting point. It is simple, aids concentration, and provi
des a feeling of oneness with body and breath, a consciousness, rather than a si
mple autonomic nervous system function. Technique: Take a deep breath, exhale al
l stale air from lungs, contracting abdominal muscles to squeeze out the last re
mnants. Inhale through the *nose* while making a buzzing sound, like that of a b
ee, with the inhalation. Retain for a few seconds (as long as comfortable; worki
ng toward longer retention with practice, but not forcing), concentrating on sto
ring the Prana Energy in the solar plexus (*manipura chakra*; literally manipura
means 'jewel of great consciousness)--or for non-chakra oriented people, the ar
ea above the navel--and separating the Prana from the regular "air." Now exhale,

through the nose, making a humming sound. Focus your mind on the sounds during
inhalation and exhalation, on vital life energy being stored and saved during br
eath retention. Each in-retain-out counts as one "cycle." Begin with five or so
cycles, adding more as you master Bhramari Breath and it becomes natural to you.
COMPLETE BREATH is the second basic that should be mastered. Most people breathe
shallowly, and even those who draw breath down to the abdomen consciously may b
e missing a step along the way! Again, blow out all air, contracting abdomen to
help. Inhale deeply, *pulling* the breath toward the abdomen, expanding it. Cont
inue inhaling, next *pulling* into the rib cage/middle of lungs. Continue, *pull
ing* breath into upper lungs, chest, and throat area. Retain for a few seconds;
be sure your face is relaxed. No tension. Let it be natural. Exhale slowly, rele
asing air oppositely from inhalation: first *pull* out of throat/chest, then fro
m ribcage/mid lungs, finally *pull* from the abdomen, contracting abdominus rect
i, forcing all air out. Work up to longer inhalation/retention/exhalation holds
as complete breath becomes more natural. Do not "count" with a clock; allow your
body to be your clock. The ratio sould be 1:1:1 with complete breath, unlike ce
rtain other prana techniques. As well as the mental/mystical benefits, complete
breath increases oxygen supply to the blood--hemoglobin levels. Also slows the h
eart rate. Calming effect on central nervous system. Complete breath is used in
conjunction with many Hatha Yoga a sanas (*postures*).
VITALIC BREATH: Very easy. Strengthens lungs, energizes. Breathe through nose in
short, sharp sniffs until lungs are expanded to capacity. Blow out through mout
h, making a loud HAAA! sound. If desired, focus on bringing in energizing prana,
blowing out all tension and anything that separates you from realizing your spi
ritual goals.
KAPALABHATHI: Also easy to master. There are many variations; this being a quite
simple rendering, no less beneficial than more advanced techniques. Sit in Lotu
s position, or with legs crossed; back and head kept straight. Inhale, keep mout
h closed, and "sneeze." With mouth closed--the lower abdomen will balloon out. S
nap it back in sharply. Begin with ten-fifteen rounds, work up to 50 and above *
naturally* without forcing. You should feel nothing in upper lungs, chest, or th
roat area. On a purely physical level, Kapalabhathi also pumps oxygen in, increa
ses hemoglobin levels, has soothing effect on many glands, and can be used for r
elief by asthmatics or smokers ;). Attention focused on solar plexus chakra. Aft
er rounds complete, sit quietly, feeling bodily changes and mental effects on yo
urSelf.
PRANA-VAYU RASA: or vigorous cycle. A recharging breath cycle. To be performed w
hile standing, with eyes closed, or turned upward, focused on AJNA CHAKRA, the *
third eye* chakra in middle of forehead. (1) Inhale, lock air in chest. Swing ar
ms twice backward and twice forward vigorously. Exhale. (2) Inhale. Stretch arms
forward at 90 degree angle from body; swing them o ut sideways at shoulder leve
l twice. Exhale, drop arms. (3) Inhale. Swing arms up twice and down twice, para
llel at sides, arch small of back slightly. Exhale, drop arms. (4) Inhale, lock
breath in chest again. Stretch arms slowly forward. Clench fists and pull them a
gainst the chest. Retain breath while shaking entire body. Exhale. (5) Inhale. S
wing arms overhead and bend body to the right from the waist, *not* collapsing t
he ribcage. Concentrate on parts being stretched. Exhale whi le straightening, r
epeat to the left. (6) Inhale. Retain breath, massage ribs. Exhale. (7). Inhale.
Retain breath, patting breasts or pectoral muscles. Exhale. NOTE: the idea of r
echarging prana is to tap individual energy/life force (*Atman*) and unite it wi
th universal energy/life force (*Brahman*). Physically, it energizes, provides l
imbering of physical body, cleanses and exercises lungs.
PRANA SUKHA/HEALING BREATH: Literally, "breath of joy; joyous life-force." This
breath is the simplest extension of simple prana into "rhythm." One must conscio

usly alter the time spent on each part of the breathing cycle. The rhythm of Pra
na Sukha is said to be perfectly suited to extraction of vital energy from the a
tmosphere. The ratio of inhalation/retention/exhalation is 1:4:2. In other words
, inhale, hold breath four times as long as inhalation takes, then exhale, takin
g twice as long as inhalation. The inhalation establishes the time ratio for the
other two; never progress into discomfort. Generally, begin by inhaling just sl
ightly longer than when breathing unconsciously and proportion retention and exh
alation thereto. Gradually increase, to comfort. Sukha slows down breathing proc
ess, which is beneficial to both body and mind. IMPORTANT: Do *not* "count" eith
er mentally or verbally, the rhythm lengths. Counting is a *logial* process whic
h can sometimes interfere with meditative/spiritual *abstract* practice. Measure
the rhythm against pulse, heartbeat, or by focusing the mind on the sounds of i
nhalation and exhalation of breath, and of the heart beating during retention. T
his is ideal, as it creates an audio rhythm and helps the body and mind merge. T
he Gheranda Samhita suggests: "In entering, the breath makes the sound 'SOH' and
in exiting, the sound 'HAM.' Thus the breath makes the power word SOHAM; (or, I
am It). The subtle sound reverberates in the root chakra, the heart chakra, and
the third eye chakra. The Yogi should perform this repetition consciously." Ano
ther measuring process is concentration o n a mantra, such as AUM, or whatever o
ne's personal prefernce. Feel the rhythm of each AUM.
Prana as Applied to Tantric Sexual Union
The above beginning prana practices should be mastered first: they form the basi
s for deeper exploration into pranayama and Hatha Yoga. There are many prana bre
aths which apply directly to Tantric practice and Tantric lovemaking. A true fol
lower of the Tantric path should develop complete breath until it is totally nat
ural; then healing breath to purify the vital and subtle channels of the body. T
hus, physical and emotional damage from the highly-charged, intense energies cre
ated by Tantric Union can be prevented.
The flows of prana, the mind, and sexual energy are interdependent. Breath contr
ol is vital to correct Tantric Union; breath is power. Fear not the power; but l
ean to use it carefully. Yoga and Tantric raditions believe in a five-fold divis
ion of Prana. "The original Prana contains four other Pranas, each assigned to r
ule over a specific bodily function. Together, these are the five subtle breaths
."
The original Prana is seen as upward moving; the Apana is downward moving. These
are the first and most important of the five suble breaths. Tantra seeks to rev
erse the flow of Prana and Apana, then merge them, transforming the body/mind/so
ul. According to Krsna in the Bhagavad Gita: "Some Yogis offer the Prana into th
e Apana; others the Apana into the Prana." NOTE: traditionally, the Prana is con
sidered *higher*, the Apana *lower*. Many spiritual paths have similar ideas; bu
t remember, in Tantric Pran ayama, they are not considered "good" vs. "bad," but
different flows of energy, both vital, the union of which leads to enlightenmen
t. The Gorakasatakham (*teachings of a great Indian Guru) states: "The Atman (in
dividual soul) is in thrall to Prana and Apana. Whosoever knows and controls the
se two forces is a true Yogi and will taste the ecstacy of Liberation. Draw up t
he Apana and unite it with the Prana."
The five subtle breaths take place in prana during the period of retention. Inha
le Prana, as if it w ere a fluid, lighter than water. During retention, *see* th
e air divide into earth, water, fire, air and ether. Exhale with fire, burning u
p the impurities. Pause slightly before inhalation, concentrating on impurities
returning to *earth* for regeneration.
THE CROW BEAK: The very first to master prior to Tantric Union. Roll the tongue
into a "beak" drawing the sides inward to form a "straw" or "tube." Protrude rol

led tongue through slightly parted lips and inhale through the tongue. Retain, e
xhale through nostrils. This process, also referred to as "Sithali" (*cool*) coo
ls the body, activates liver and spleen, and strengthens the subtle pranas of *s
ight* and *sound.*
UNION OF PRANA AND APANA: Solar and lunar symbolism are central to Tantra, as th
ey are to many other mystical teachings of both east and west. Most, interesting
ly, have similar meaning: anient Hebrew tradition conidered the sun masculine an
d paternal, the moon feminine and maternal; Taoist Chinese tradition considered
the sun Yang/hot/mascul ine, the moon Yin/cool/feminine. As these beliefs develo
ped at different times in far-flung places, perhaps a "Jungian" archetypal truth
is at work here.
HA: literally sun. THA: literally moon. YOGA: derived from root word "Yug," mean
ing Yoke. HATHA YOGA = union of sun and moon. Hatha Yoga is derived from Pranaya
ma. The breath is linked to celestial influences; thus, when breath is controlle
d, the influences are controlled. The synthesis of HA and THA brings equilibrium
, union, the goal of all Yogis.
Tantra associates the Sun with the right side of the body, masculine energy, the
element of fire, the color red, and intellect. The solar energy is stored in th
e solar plexus--power chakra--its energy is upward flowing (pranic) and consider
ed celestial energy. The Moon is associated with the left side of the body, femi
nine energy, cooling (Soma) quality, the color white, the element of water and t
he intuitive processes. Lunar energy is stored between the Crown Chakra and Thir
d-Eye Chakra, approximately the hairline, in a crescent-shaped portal. Its energ
y is downward flowing (apanic) and is considered earthly energy. The union of th
e two can be accomplished meditatively in Savasana with the assistance of visual
ization. With or without visualization, Pranayama has techniques to consciously
unite HA and THA, both within the individual and within a Tantric couple, one to
the other. Below are a couple of Solar/Lunar prana techniques.
ANALOMA-VILOMA PRANAYAMA: Alternate Nostril Breathing, also called SOLAR-LUNAR B
REATH. A major key to control of sexual energy. Solar breath = Siva, transcenden
ce; lunar breath = Sakthi, creative energy. When both exist in balance, the life
-force travels the Great Axis (spinal column), rising through the chakras. Solar
-Lunar breath employed in Tantric Union provides a thrill which impels the Atman
in an evolutionary direction toward cosmic union and enlightenment. But this br
eath must first be controlled through the practice of *white* Tantra--solo, the
union of HA and TH A within oneSelf.
Technique: Sit straight in Lotus or with crossed legs, back and head straight. T
he rhythm may be 1:1:1 or 1:4:2, as with healing breath above. (1) Take right ha
nd, bend index and middle fingers into palm. (2) place hand above nose. Exhale.
(3) Close right nostril with right thumb. Inhale through left nostril, focusing
mind on flow of air/ vital force/energy. (4) Use thumb and ring finger to pinch
both nostrils closed. Retain breath. (5) Lift thumb, exhale through right nostri
l, keeping left nostril closed with ring finger. (6) Inhale through right nostri
l, focusing as above. (7) Pinch closed, retain breath. (8) Exhale through left n
ostril, lifting ring finger. Thisconstitutes one complete "round" of Solar-Lunar
breath. Begin with five to ten repetitions of rounds; work up gradually to tole
rance.
*White* or solo HA-THA breath has physical benefits: balancing the breath greatl
y assists with gaining control of parasympathetic processes such as heartbeat, c
irculation and body temperature. It acts as something of a natural tranquilizer,
calming nerves, relieving tension, and quieting mind. Mystically, it helps the
individual unite the forces within him/herself and gain ascendency over Prana/Ap
ana--which together equal the life force itself.

The GHERANDA SAMHITA illustrates a meditative white Tantric form of solar/lunar

breathing: "Contemplate the primordial seed sound YANG, of the air element and h
eart chakra, and visualize this syllable as of a smoky color, filled with energy
. Draw in the breath through the le ft nostril, repeating the syllable mentally
16 times. Restrain the breath while repeating the syllable mentally 64 times, th
en exhale all air through the right nostril during the period required to mental
ly repeat the syllable YANG 32 times."
Tantric prana practiced by a couple, prior to tantric sexual union.
Ramana Dass illustrates one technique for a couple to combine tantra with mantra
through prana. "Experience the other as a mirror of oneself; identify each part
ner's dual nature; surrender to the imp ersonal flow of these energies; and, fin
ally, mege into that underlying union. Both partners sit in a comfortable positi
on facing each other. The gaze of each is directed to the right eye and the brea
th coordinated in such a way that the inbreath of one partner is the outbreath o
f the other. Breathing is slow, deep, and trusting. Once coordination is establi
shed, both partners should visualize ocean waves as the breath experience, rolli
ng inward and outward. After a short period, one partner begins to say, aloud, A
UM with the outbreath, directing the AUM to the heart chakra of the other. This
process is reversed as the first partner begins to breathe in anew, while the ot
her now breathes out, AUM on his or her outbreath. After several complete cycles
, a deepening aof concentration and fullness will be experienced by both, as wel
l as a growing awareness of clear love and unity. The final period of resting in
the realization of oneness may be had by closing the eyes while maintaining the
sound and coordinated breathing."
Prana during tantric union.
When one is ready for Tantric lovemaking, the Siva and Sakthi principles unite w
ithin themSelves and each other. There is a convergence and synchronization of t
heir breaths; life-forces merging into a vortex, physical and subtle energy exch
ange taking place. Lying on one side causes the opposite side's nostril to domin
ate the breathing pattern. The Tantras state that during lovemaking, the man sho
uld consciously draw in the exhaled air from the woman's left nostril t hough hi
s right nostril, and allow her to consciously breathe in his exhaled breath from
the right nostril through her left nostril. Face-to-face lovemaking with each c
ouple lying on his/her side facilitates this exchange naturally.
One Tantric text states: "By meditating on the breath during lovemaking one shou
ld seize the life-force of the other with the life-force of oneSelf and bestow t
he life force of oneSelf on that of the other." During Tantric Union, the commit
ment of the couple is TOTAL--whether f or the duration of the Act alone, for som
e set time limitation, for life, or for Eternity. The exchange of life forces,wh
en done for the purpose of Tantric Commitment, binds souls together for Eternity
, far transcending the Christian "till death do us part."
Final thoughts from some masters:
"The solar breath leads to transcendence; the lunar breath is a form-giving subs
tance. Their union evokes the Eternal."--Prana Upanisad.
"When the breath is unsteady, all is unsteady; when the breath is still; all i s
still. Control the breath carefully. Inhalation gives strength and a controlled
body; retention gives steadiness of mind and longevity; exhalation purifies bod
y and spirit."-- Goraksasathakam.

"The oracle of breath unfolds its secrets to those who know the keys. The elemen
ts in breath are known as fire, water, earth, air and ether."--Swara Chinthamani
.
The above tactics and practices are taken from traditional sacred texts; with so
me commentary added by Yogini Padma Ushas Suryananda, Tantric Dancing Yogini of
the Kali Yuga.
TAT TWAT ASI
HARI AUM TAT SAT
AUM SHANTI
NAMASTE
TAT TWAM ASI