Introduction:
As we are born, we start breathing. We have 4 key patterns in our every single breath, these are:
- Purak - Inhalation (when you take the breath in)
- Kumbhak - Retention (when you hold the breath taken in)
- Rechak - Exhalation (When you breathe out)
- Shunyak - Suspension (when you hold the breath out state before inhaling again)
It has been observed by the yogis, that our Minds are most saturated with the thoughts while inhaling and exhaling. The mind is found to be steady (without any thoughts) or focused during the two passive phases of respiration, i.e, the Kumbhak or the Shunyak. Prana (bio-motor energy) is the healthiest, strongest and purest when the mind is steady.
“Purak Pranayam” means prolonging your inhalation for opening up the unused & closed blocks of our physical and mental frame around us.
How to Practice
Starting Position:
- Sit erect in a Sukhasan or any meditative posture of your choice. Place your hands on your knees with the palms facing down.
- Keep your body above the waist straight and the spine erect.
- Close your eyes or fix your gaze in one position.
Steps to follow:
- Make a short exhalation and then start a slow, long, unbroken and gradual process of inhaling filling your entire chest cavity.
- When inhalation starts, make an effort to concentrate on the abdomen region
- The inhalation time can be from 5 to 10 seconds depending on your lung capacity
- When inhalation is complete exhale out normally and completely, without retaining the breath.
- Exhale normally and completely and take a few normal breaths between each round
- Practice 5 rounds with pause between each round every day
Technique:
- I count= 1 second. Start with a count of 5 seconds and gradually increase it by 1 sec/week, when practiced daily, not exceeding 10 seconds
- Be aware of the time taken during the period of inhalation
- Ensure no exaggerated movement of the abdomen breathing at all time
- Make use of the respiratory muscle and do not balloon the stomach
- Best done in the morning hours before the meals are taken or follow the rule of hours gap between the last meal
Limitations/who should avoid:
- Cardiac & Hypertensive Patients should take caution not to over-exert
- Children under the age of 12 years
How it can help:
Therapeutic Benefits:
- It improves the lung capacity by stimulating and opening up the sluggish air-cells in the lungs
- It builds up breathing stamina
Psychological Benefits:
- It improves focus & has a calming effect on the mind
Purak Pranayam gives a balanced ratio and rhythm to your inhalation and works effectively for your relaxed body and mind. And the best part is you can easily learn and do it at your convenience. With SBI General’s new initiative #7MinutesToGoodHealth we are pushing our boundaries to provide a healthier tomorrow for the nation.
