Transform Your Day in Minutes: The Life-Changing Benefits of Daily Pranayama

See how just a few minutes of breathwork can dramatically uplift your day.
by Amanda Mazarov

October 09, 2024

Transform Your Day in Minutes: The Life-Changing Benefits of Daily Pranayama

We've all heard it before — from a parent, a friend, or even a teacher — those two simple words: “Just breathe.”

Whether you're feeling the pressure of a tight deadline or overwhelmed by back-to-back meetings, we're often reminded that taking a deep breath can make all the difference. But what is it about breathing that holds so much power?

For most of us, breathing is automatic, something we rarely think about. However, in yogic traditions, breath is considered a pathway to physical, mental, and spiritual well-being.

It's not just about taking in oxygen, it's about harnessing the life force energy within us to bring clarity, calm and balance into our daily lives.

Through the practice of Pranayama, one of the oldest forms of breathwork, you can experience these benefits and transform your day in minutes.

What is Pranayama & Why Does It Work?

Pranayama is the 4th limb of Patanjali's Yoga Sutras and it bridges the external and internal practices of yoga.

In Sanskrit, 'prana' means life force or vital energy, 'ayama' means to expand or extend, and 'yama' means control.

Therefore, pranayama is the practice of consciously controlling the breath to direct energy throughout the body and world at large.

By manipulating the breath's rhythm and pattern through various breathing techniques, we can cleanse our internal systems, center our minds, and open pathways for energy to flow freely.

To truly understand pranayama's life-changing effects, we need to explore the body's subtle energy systems.

According to yogic science, our bodies contain thousands of nadis, or energy channels, that distribute prana to all organs and systems. You can think of nadis as rivers that flow through your body to deliver energy. Over time, these nadis may get blocked due to stress, heavy emotions, or physical stagnation.

Pranayama helps clear these channels. With every conscious breath, we flush out impurities, and allow prana to flow freely.

When our nadis are clear, our chakras, the main energy centers in the body, become energized and aligned, making us feel more balanced.

This enhanced flow of energy not only boosts physical vitality and mental focus, but also creates a calm mind with fewer fluctuations, setting the stage for deeper meditative experiences.

How Pranayama Can Transform Your Day

Instant stress relief:

A few minutes of daily pranayama can regulate our nervous systems, lower the production of stress hormones like cortisol, and encourage the body to seamlessly switch from stress mode to a state of calm.

Increased energy:

By flooding the body with fresh oxygen and cleansing our energy channels, pranayama can give us a natural boost. It's like charging an internal battery without the need for caffeine.

Enhanced focus and clarity:

As B.K.S Iyengar says, “The mind is the king of the senses and the breath is the king of the mind.” Through regular practice, pranayama can make it easier for us to concentrate on tasks, make decisions, and solve problems with a calm, clear mind.

Emotional resilience:

Ever notice how your breath becomes fast and shallow when you're anxious? Your breathing pattern mirrors your emotions. Pranayama helps regulate the breath, which in turn regulates emotions. Instead of reacting impulsively to stress or frustration, pranayama can help us learn to respond from a place of calm and balance.

Better sleep:

By reducing stress and calming the mind, pranayama can improve the quality of our sleep. Incorporating a few minutes before bed is a great way to promote relaxation.

Simple Tips & Pranayama Techniques to Get Started

As you embark on your pranayama journey, the first step is to create a peaceful environment, which is key to an effective practice.

Start by finding a quiet place where you won't be disturbed. This could be a cozy corner of your home, a calm spot in a park, or even a quiet room in your office.

Once you've found your ideal space, you can cleanse it with incense, palo santo, or sage. While this isn't mandatory, it can help invite positive energy in and also signals to your mind that it's time to go inwards.

After cleansing, set up your space by using a meditation cushion and yoga mat to support your posture and help you stay grounded and comfortable.

Now that your space is set, it's time for your practice!

But before you jump into pranayama techniques, I recommend a few minutes of gentle stretching. This helps release tension and restlessness so that the breath can flow freely.

You are then ready to fully immerse yourself in pranayama.

To build a strong foundation, follow these three breathing techniques. Just 5 to 10 minutes in the morning or during a break can make a big difference.

Three-Part Full Yogic Breathing (Dirgha Pranayama)

Practicing Dirgha Pranayama, or Three-Part Breath, is one of the fastest ways to become grounded in your body and mind. But how do we do it?

Steps for Dirgha Pranayama:

Sit comfortably with the spine straight and shoulders relaxed.
Place your right hand on your belly and left hand on the chest to help guide your breath awareness.
Begin by exhaling completely to empty the lungs.
Inhale through the nose, first expanding the belly, allowing it to rise like a balloon. Move the breath up into your intercostal muscles between your ribs. Finally, let the breath reach the upper part of your lungs, expanding your chest and lifting your collarbones slightly.
Slowly exhale through your nose or mouth, gently releasing from the upper chest first, then the ribcage, and finally, the abdomen. Focus on making the exhale longer than your inhale, which activates our relaxation response.
Repeat for at least 9 breaths.

Energy Awakening Breath (Chit Shakti Prakriya Pranayama)

Chit Shakti Prakriya Pranayama is an energizing technique that involves faster-paced breathing, which helps detoxify the body, release stagnant energy, and clear suppressed emotions, leaving you feeling refreshed and full of vitality.

Steps for Chit Shakti Prakriya Pranayama:

Sit in a comfortable position with your spine elongated.
Begin by exhaling fully to empty your lungs.
Inhale through your nose as you lift your arms up overhead with your palms open and facing each other.
Exhale through the nose or mouth as you clench your fists and swing the arms down by your sides.
Continue this pattern, breathing faster and stronger with each cycle to enhance the release of stagnant energy and emotions.

Energizing techniques can be quite intense, so it's important to practice at your own pace and never force anything.

Alternate Nostril Breathing (Anulom Vilom Pranayama)

Anulom Vilom Pranayama, or Alternate Nostril Breathing, is one of my favorite breathing techniques for balancing the body and mind. It harmonizes masculine and feminine energies, boosts focus, supports the immune system, and purifies the nadis.

Steps for Anulom Vilom Pranayama:

. Sit comfortably with your spine straight on your meditation cushion and yoga mat. Bring your chin down towards your chest.
Place your right hand on your nose with your thumb on your right nostril and your ring and pinky fingers on your left nostril. Your two peace fingers can either fold in or rest on your third eye, in between the brows. Tuck your elbow in toward your chest.
Close your right nostril with your thumb and exhale out of the left nostril.
Inhale through your left nostril.
Close your left nostril with your ring and pinky fingers, release your right nostril, and exhale slowly out of the right nostril.
Inhale through the right nostril, then close it, and exhale through your left.
Repeat for 5-10 minutes, maintaining a calm and steady rhythm.

So, the next time life throws a challenge your way, just remember these two simple words: “Just breathe.” Within minutes, you can shift your energy and find peace again.

May your journey be filled with peace, love, and wisdom!

Namaste,

Amanda Mazarov

Practice with Amanda:

Join Amanda for a rejuvenating class where you flow through grounding asanas, followed by an energizing pranayama breathwork and meditation to uplift your spirit. This experience is perfect for anyone looking to cultivate a sense of stability and awaken their life force!