Yogacharya Dr Ananda Balayogi Bhavanani's talk on "Power of Pranayama" for SBV Yoga Fest 2016 organised by CYTER at Sri Balaji Vidyapeeth, Pondicherry, India. www.sbvu.ac.in/ahs/yoga

1. Power of
PRANAYAMA
• Yogacharya
• Dr. ANANDA BALAYOGI BHAVANANI
• MBBS, ADY, DSM, DPC, PGDFH, PGDY, MD (Alt Med), FIAY
• Deputy Director
• Centre for Yoga Therapy, Education and Research (CYTER),
Sri Balaji Vidyapeeth, Puducherry. www. sbvu.ac.in
SBV Yoga Fest 2016

2. SBV AIM HIGH’s
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!

3. SBV AIM HIGH’s
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!

4. “அ ட தி உ ளேத
ப ட ; ப ட தி
உ ளேத அ ட ;
அ ட ப ட
ஒ ேற அறி தா
பா ேபாேத”
- ச ைட ன சி த
That which lies in the macrocosm,
lies in the microcosm.
That which lies in the microcosm
lies in the macrocosm.
When we understand truly,
both are indeed one.
- Sattaimuni Siddhar

5. WHAT IS PRANAYAMA?
• Fourth step of Ashtanga Yoga
• Regulation of inhalation and exhalation
• Science of controlled, conscious expansion of
Prana, the vital life force (Prana + ayama)
• A link between body-emotions-mind-spirit
• An Integral Component of Yoga Therapy
– Acts at Pranamaya Kosha (physiological,
emotional, subtle level)
– Can be either mono therapy / combination

6. 1. Annamayakosha
(Anatomical existence)
2. Pranamayakosha
(Physiological existence)
3. Manomayakosha
(Psychological existence)
4. Vijnanamayakosha
(Intellectual existence)
5. Anandamayakosha
(Universal existence)
PANCHA KOSHA
- 5 levels of human existence

7. Classification of Pranayama
(By Yogamaharishi Dr. Swami Gitananda Giri )
• Yoga Pranayamas or Adhamas:
Correcting breathing difficulties, cleansing respiratory
system and strengthening the nervous system.
e.g. Vibhaga, Bhastrika, Kapalabhati, Sheetali & Sitkari
• Samyama Pranayamas or Madyamas:
Introspective means to attain sensory control, sensory
withdrawal, concentration & meditation.
e.g. Brahmari, Pranava and Savitri
• Shakti Pranayamas or Uttamas:
Higher Pranayamas for arousal of Kundalini Shakti.
e.g. Ujjayi and Surya Bhedana

8. Four Phases of Pranayama
exhalation
held out
held in
inhalation

9. Deep breathing is economical *
Normal Shallow Deep
Volume 500 200 1000
Rate 12 30 6
Ventilation 6000 6000 6000
Dead space 150 150 150
Dead space V 1800 4500 900
Alveolar V 4200 1500 5100
* Prof Madanmohan, Director CYTER and Head Department of Physiology, MGMC & RI

10. 8 Classical Kumbhakas
(Hatha Pradipika)
1. Surya bhedana - sun cleaving breath
2. Ujjayi - the victorious breath
3. Sitkari - hissing breath
4. Sheetali - beak tongue breath
5. Bhastrika - bellows breath
6. Bhramari - sound of bee breath
7. Murccha - fainting/swooning breath
8. Plavini - floating breath

11. Importance of Pranayama
(Hatha Pradipika II:2)
चले वाते चलं च तं न चले न चलं भवेत्।
योगी थाणु वमा नो त ततो वायुं नरोधयेत्॥
chale vāte chalaṃ chittaṃ niśchale niśchalaṃ bhavet
yogī sthāṇutvamāpnoti tato vāyuṃ nirodhayet
When respiration is disturbed, the mind gets
disturbed. When breath is steady and undisturbed,
mind is also steady and undisturbed. By consciously
controlling respiration, the Yogi attains steadiness of
mind.

12. Importance of Pranayama
(Hatha Pradipika IV:29)
इि याणां मनो नाथो मनोनाथ तु मा तः ।
मा त य लयो नाथः स लयो नादमा तः ॥
indriyāṇāṃ mano nātho manonāthastu mārutaḥ
mārutasya layo nāthaḥ sa layo nādamāśritaḥ
Mind is the master of the senses, while the breath is
its Lord. Mastery of the breath lies in its absorption
that depends on conscious vibrations induced
during smooth, steady inhalation and exhalation.

13. Importance of Pranayama
(Hatha Pradipika II:16)
ाणायामेन यु तेन सवरोग यो भवेत्।
अयु ता यासयोगेन सवरोगसमु घमः॥
prāṇāyāmena yuktena sarvarogakṣayo bhavet
ayuktābhyāsayogena sarvarogasamudghamaḥ
When practices like Pranayama are performed
properly, they can eradicate all diseases; but
improper practice can otherwise generate diseases.

14. Psycho-mental Benefits
(Patanjala Yoga Sutra)
• Tatah kshiyate prakashavaranam
–II: 52
“Thereby the shroud covering the
inner effulgence is destroyed”
• Dharanasu cha yogyataa manasah
– II: 53
“Mental fitness is attained for higher
practices that begin with one pointed
concentration”

15. Advantages of Pranayama
as a tool for therapy
• Doesn’t require any special equipment
• Can be integrated into daily life
• Can be done by most patients
• Not too taxing
• Can be taught in shorter time
• Can be used with other practices
• Space not a constraint
• Cost effective

16. Limitations of Pranayama
as a Therapy
• Needs :
 Comprehension
 Regularity
 Discipline
 Dedication
 Determination
• Lack of qualified teachers

17. Slow - rhythmic Pranayamas
• Hypertension
• Diabetes mellitus
• Bronchial Asthma
• Anxiety neurosis
• Musculoskeletal
disorders
• Geriatrics
• Irritable bowel
syndrome
• Coronary Artery
disease
• Epilepsy
• Insomnia
Sukha, Savitri, Nadi Shuddhi,
Ujjayi, Anuloma Viloma
Anti stress

18. Fast Pranayamas
• Bronchial asthma
• Hypothyroidism
• Depression
• Lethargy
• Obesity
Bhastrika & Kapalabhati

19. Chandra Pranayama and
Chandra Bhedana
• Coronary artery disease
• Hypertension
• Diabetes mellitus
• Anxiety
• Insomnia
• Epilepsy
• Hyperthyroidism
Relaxation

20. Surya Pranayama and
Surya Bhedana
• Depression
• Asthma
• Excessive sleepiness
• Hypothyroidism
• Obesity
• Syncope
Activation

21. Cleansing breaths
Anunasika
– ENT disorders
Mukha Bhastrika
– Learning disorders
– Attention disorders
– Mental retardation
– Diabetes mellitus
Kukkriya Pranayama
–Digestive disorders
–Throat disorders

22. Cooling Pranayamas
• Hot flushes of menopause
• Thyrotoxicosis
• Digestive disorders
• Pitta conditions
• Heat exhaustion
• Chronic fatigue
Sheetali,
Sitkari, Sadanta

23. Nada Pranayamas
• Stress disorders
• Eye disorders
• ENT disorders
• Chronic headache
• Sleeping disorders
• Anxiety disorders
• Depression
Bhramari
& Pranava

24. Vibhaga
Pranayama
• Adham Pranayama
– abdominal and lower limb disorders
• Madhyam Pranayama
– chest and upper limb disorders
• Adhyam Pranayama
– head and neck disorders
• Mahat Yoga Pranayama
– affects the whole body
Focusing consciousness into broncho-pulmonary segments

25. Pranava Pranayama
• Using foundation of Vibhaga
• Chanting Akara, Ukara, Makara and
Omkara Nada
• 2 to 3 times longer exhalations
• Appropriate hand gestures (Mudras)

26. Adham Pranayama
“A”
Breathing Part of Body Part of Brain
Lower Chest Lower Reptilian complex

27. Madhyam Pranayama
“U”
Breathing Part of Body Part of Brain
Mid Chest Mid Mammalian complex

28. Adhyam Pranayama
“M”
Breathing Part of Body Part of Brain
Upper Chest Upper Neo-cortex

29. Pranava AUM Pranayama
“AUM”
Breathing Part of Body Part of Brain
Whole Chest Whole Body Whole Brain

30. Research in Swara Yoga
Uni-nostril & alternate nostril Pranayama techniques
have captured imagination of researchers world
wide. Recent studies have reported differential
physiological and psychological effects including :
– O2 consumption,
– metabolism and body weight,
– blood glucose,
– involuntary blink rates and intraocular pressure,
– heart rate and heart rate variability,
– stroke volume and end diastolic volume
– galvanic skin resistance,
– digit pulse volume, and blood pressure .

31. Uni-nostril / alternate nostril
Pranayamas
Suryanadi asana Chandranadi asana

32. Forced UN / AN breathing
Surya nadi/ bhedana
• activity phase of BRAC*
• activates SNS
• increases O2
consumption
• increases metabolism
• corrects low BP
• increases HR
• increases body temp.
Chandra nadi/ bhedana
• rest phase of BRAC*
• reduces SNS activity
• increases GSR
• lowers blood sugar
• decreases BP
* BRAC- Basic Rest Activity Cycle
~ 90 (80–120) min

33. Pranayama and breath awareness
with movement
• Bhujangini Mudra
• Nasarga Mukha Bhastrika
–with Jathis
–in Meru Asana
–in Ushtra Asana
• Vyagraha Pranayama
• Pawan Mukta Kriya

34. Bhavanani AB et al. IJPP 2003: 47:297-300 and IJPP 2012; 56 : 174–180.
Improved
concentration
power
Greater
arousal and
faster rate
of information
processing
Ability to
ignore
or Inhibit
extraneous
stimuli
Mukha
Bhastrika
(a yogic
bellows type
breathing
technique)
Enhanced
central
neuronal
processing
and
sensory-
motor
performance

35. Improved baroreflex
sensitivity
Normalization of autonomic
cardiovascular rhythms
Enhanced cardiac
autonomic regulation
Integrated relaxation
response with
decreased after load
Pranava
pranayama
Sukha
pranayama
Mild ‘Valsalva like’ effect
with decreased pre- load
↓
HR
↓
DP
↓
SP
↓
MP
↓
RPP
Savitri
pranayama
Chandranadi
pranayama
Clinically
valuable
in
HT & DM
Improved baroreflex
sensitivity
Normalization of autonomic
cardiovascular rhythms
Enhanced cardiac
autonomic regulation
Integrated relaxation
response with
decreased after load
Pranava
pranayama
Sukha
pranayama
Mild ‘Valsalva like’ effect
with decreased pre- load
↓
HR
↓
DP
↓
SP
↓
MP
↓
RPP
Savitri
pranayama
Chandranadi
pranayama
Clinically
valuable
in
HT & DM
Bhavanani AB et al. Int J Yoga Ther 2011; 21: 73-76 & Yoga Mimamsa 2012; 44: 101-112. Indian J
Physiol Pharmacol 2012; 56: 273–78 & Biomed Human Kin 2012: 4: 66 – 69. Int J Yoga 2012; 5: 108-11

36. Conclusion
• Different Pranayamas have different psycho-
physiological and effects
• It has immense therapeutic potential in stress
related – psychosomatic disorders.
• Can be used as mono/combination therapy
• Of vital importance in Yoga Sadhana
• Regular, dedicated and determined practice of
Pranayama with awareness, consciousness and
purity of thought, word and deed
• Earlier steps of Ashtanga Yoga such as Yama-
Niyama and Asana are necessary preludes to
Pranayama Sadhana.

37. Accredited with ‘A’ grade by NAAC