Prana is the cosmic/universal life force, which is responsible for keeping us 'alive' the word pranayama means the ability to expand or stretch our life force (prana) by controlling the breath. It provides a vital bridge between the body and the mind. By controlling the breath, one can control the mind. We often hear the phrase, "take a deep breath!" whenever we are upset over something. What we become aware of that not only our emotions control the quality of our breath, but also we can control the mind and our emotions by controlling the breath.

There are many postures for pranayama, choose any to your body conditions. If its not possible to sit comfortable and painlessly at any postures, practice the breathing by sitting on a chair. The most important point for everyone is that the upper body is straight; the body is relaxed and can remain motionless during the whole exercise.

Control of breathing
There are two types of Pranayama: The first category of pranayama (as a means of mastering subtle energy) is produced by Prana contained in the air. By controlling the amount of exhaled air and the degree of assimilation from it, produces a replenishment of energy reserves of the organism. The second category of pranayama - meditative pra-nayama - performed by absorbing energy from the environment "directly" by means of special mental effort.

The initial position (IP) for all the following exercises. Sit on a mat, pillow or on a stool so that upper body is straight and felt easy, tune in to the absorption of the energy from the ambient air (room should be aired!). To learn how to perform breathing exercises below the first step is to learn how to breathe correctly, having mastered the so-called "full breathing."

Right breathing means primarily breathing through the nose. Most people breathe in the West, irregularly: inhale and exhale through the mouth, or breathe through the mouth and exhale through the nose. Thus way of breathing is paving the way for sore throats, problems of the upper respiratory tract, etc. should be clearly aware that nose is designed to respiration, and the mouth - for a meal. In addition, most people breathe in the West with the top of the lungs, making shallow superficial breaths.

With the "full breath" the first inhaled breath is fills with air the lower part of the lung; with a stomach bulges forward. Next, lift the chest - from the bottom to the top. Like the body is passes the "wave". To keep it natural, the spine should be kept straight, as instructed in the (IP). Then as you exhale, "wave" passes in the opposite direction: the first decreases the stomach and nearly pulled in, then - the rib cage. Try being in (IP), do it several times in the four accounts - a slow deep breath through your nose for 4 counts - slow deep breath through your nose, back on 4 counts - inhale and 4 counts - exhale ... After about 2-3 weeks, these will be natural, and this way of breathing will be automatically performed everywhere (in the street, at work, home).

The benefits of this millennial practice of breath has been tested: lungs are increasing a necessary amount of oxygen (because of their adequate ventilation leads to a general decrease in the number of breaths per minute), chest is getting the correct innervation from the endings of the nervous system, abdominal organs are getting an easy systematic massage thanks to the strong and rhythmic movements of the diaphragm (for example, that positively beneficial for a weak liver).

In the first 2-3 weeks this technique should not be abused: the conscious performance of a “full breath” as exercise should not exceed 7-8 times in one session. Ignoring may overwork a nervous system.

For some people because of the large deposits of fat on their stomach makes it difficult to bulge the belly with the breathing. Nothing terrible will happen if it doesn’t work at first: Perform a “full breath”, as you go, and then success is sure to come as well as improved metabolism is accompanied by a reduction in an excess fat.

Some Techniques: (the breathing counts are the same for all following techniques)

KUMBHAKA - Beginners breath. While in (IP) At least at first, this technique should be observed (especially for elderly people, in case of any respiratory problem or heart disease).

In the beginning of the first week, you breathe in through your nose - 2 seconds; holding breath/delay - 8 seconds; exhale - 4 seconds  - adding about 1 - 3 seconds per day, (but not more than 5!) to the first phase so that the ratio of 1:4:2 is not compromised. Starting from the second week, the inhalation lasts for 3 seconds, the delay - 12 seconds, exhale - 6 seconds for the third week of the three phases will last for seconds, the final count is 4-16-8 ratio, inhale deeply through your nose on 4 counts, hold your breath for 16 counts, exhale fully through your nose on 8 counts. This should be done no more that 3-4 cycles per day.

However, after 4-5 weeks of practice will be noticeable that the duration of inhalation over 8 seconds is difficult, and the breath that lasts 16 seconds or more, gradually turning into a physiological nonsense.

Therefore, the ratio 1:4:2 can then change the direction of increasing the time in holding your breath, while maintaining the first and third phase constant. The best limit for breath, is 5-6 seconds, and exhale - 10-12 seconds.

In any breathing techniques you can only force air out with exhalation, never accelerating your breath with inhalation. In all cases the breathing has to be even, without sudden ‘gulping for air’ moments. The best way to ‘extend the hold of your breath’ is by slowly extending the exhalation.

Benefits: Increasing life expectancy - is not the only beneficial effect of Kumbhaka: in the course of a systematic practice improves respiratory disorders, asthma, tuberculosis, improves heart function, acquired endurance and physical strength. In addition, the mental aspect - increases the strength of will improves neurotic phenomena, obsessive-compulsive disorder, depression, there is a belief in their strength, vitality, vigor, a sense of deep calm. This Exercise is truly revives the hidden power, if it is practiced in nature (most desirable), will bring a sense of joy and beauty of natural landscapes.

KAPALABHATI – the Breath is short, rapid, and strong, used specifically for cleansing and also easy and useful exercise to cleanse the lungs. In this practice, we deliberately breathe faster and at the same time use only Abdominal Breathing, that is, diaphragmatic, not Chest Breathing. While in (IP), do a quiet, deep, long breath in through both nostrils, then make a sharp, short and strong exhale through both nostrils. The Power of this breathing is provided by reduction of expiratory abdominal muscles, the stronger the contraction, the stronger exhale then inhale has to be done automatically. It is important not to breathe rapidly too many times, but after a few rapid breaths take several slow ones in which you emphasize the long Exhalation. The duration of this technique is 2-3 times per cycles for the first month and then it comes to 3-5 times per cycle.

Beneficial effects: developing the abdominal muscles, reduced excess fat on your stomach and thighs, cleanse the lungs, the consciousness will become more cleared and stable, increased ability to concentrate.

UJJAYI– (loud breathing) is very effective pranayama. In the (IP) inhale through both nostrils, hold your breath and then exhale through the left nostril. Then do the same, but perform exhale through the right nostril. All of this is one cycle. It is not recommended to exceed more than 4-6 cycles a day.

Cleansing the lungs and the consciousness of the effect of this pranayama is somewhat greater than in Kapalabhati. However, the main advantage of this pranayama - a much more to astral cleansing.

Some authors write only about exhale through the left nostril. However, in order to cleanse the consciousness and light, it’s recommended to  exhale through both nostrils alternately.

SUKH PURVAK- more complicated and most effective exercise. Take the (IP). Bend your index and middle finger of your right hand so that their tips rested in the palm, finger protruded to the side. After a full exhalation, close the left nostril with ring finger from the outside and make a full breath in through your right nostril. Hold your breath, and then press down the wing, right nostril with your thumb and releasing the ring finger, take a full breath in through the left nostril. Then, without pause, inhale again, but through the left nostril  and then exhale through the right nostril. This is one cycle. Start just with 3-4 cycles in the first two months of exercises, the best in the future limit - 6 cycles per session. In the interval between cycles - the usual full breath. The recommended duration of the phases: inhalation - 4 cycles, a hold/pause - 16 cycles, exhale - 8 cycles.

Performed in outdoors, pranayama leads not only to rejuvenating the body and the acquisition of immunity against any types of cold, flu diseases. Pulmonary alveolar are straightened and the development of the organism acquires stamina, also improves the activity of the heart, blood. The systematic practice of pranayama, moreover, contributes to the improvement of the liver, cleanse it from accumulated toxins, and eliminate headaches. Practice of pranayama helps smokers to quit.

Control of breathing is necessary for success in the development of the initial phases of meditation exercises. Additional "charging" energy also makes all the above exercises are highly beneficial for practicing meditation.

There is a few more methods of pranayama. The first of these is the mantra (Om) as the unit of account, for example, the duration of inspiration - 4 mental utterance of Om, a pause - 16 Om, exhale - 8 Om. This allows you to bring the consciousness to higher spiritual truths, as to bring it closer to the spiritual process of merging with the cosmos. The second method - imagine how with every breath comes along with the absorbed Kindness, Humility, Compassion and Love for the Truth (or God). When you exhale let go of your anger, greed, lust, jealousy, indecision, and other negative qualities. This second method leads to stabilization of the psyche and the development of a common mental health.

In all cases you should not "deceive" yourselves with seemingly easy breathing exercises: their beneficial effect is not associated with a surge of effort, its secretly, quietly working for you, and the first effect will be noticeable not earlier than 2-3 weeks after the start of technique. It is not about using your ego to hold breath in and out, but to experience the silence of your mind. If in the process of breathing exercises, appears any feeling of fatigue or pain in the chest you should stop immediately, slowly continue with ‘full breath’.

NOTE: two different breathing techniques should not be done in the same day. Before the techniques brush your teeth, mouthwash and empty your stomach.