Which Pranayama is best for Spring?
Each season has its particularities that we need to consider to stay balanced.
We aim to adapt our Yoga and breathing practices to the requirements of the seasons. For example, do we need to create or reduce heat? Does our nervous system need soothing or stimulation?
As you might remember, spring is the domain of Kapha dosha with its heavy, slow, cold & sticky qualities. And as you might remember, Ayurveda says we must balance with the opposite qualities.
Circling back to the heavy and cold qualities, we, therefore, must introduce light, fast, hot/warm, and clear to prevent excess mucous, which the Kapha (translating as phlegm) qualities invite.
Suppose we don’t introduce the opposite qualities in spring, we risk catching colds and coughs, getting congested in the sinuses or chest, or retaining fluids around the feet, ankles, or hands, and puffiness of the eyes.
My three favourite Breathing Techniques for Spring
Deep Belly Breathing - keep the body warm.
Deep belly breathing is very accessible. Everyone can practise it at any place and at any given time.
Breathing deep into our belly or abdomen is the first part of the three-part breathing, forming the base for all pranayama techniques.
The best way to start breathing into your belly is to lie on the floor (or in bed) with your knees bent.
In the beginning, it is helpful to place the hands around the navel to become aware of the rhythm of the breath with its rise and fall of in- and outbreath.
As we breathe in, our abdominal wall rises gently away from the spine; as we breathe out, it slowly relaxes back down towards the spine.
Once we have established a good rhythm and breathing into the abdomen is easy, we can lengthen the in- and outbreath; counting is a great tool. We can count the natural length of the breath and start slowing the breath a little down for a longer count. For example, if your natural count of the inbreath is three, try lengthening the inbreath to four. The same with the outbreath.
When this rhythm is established, we can focus on the natural pauses after the inbreath and after the outbreath.
Although it might feel like an ongoing and in and out, in fact, though, the rhythm is:
inhale – little pause - exhale – little pause.
Try this short audio-guided breath:
The more relaxed you are, the longer the pauses. When you feel stressed, they get shorter and more rushed. Do you notice the rhythm?
Eventually, you can pause your breath a little on either side to come to a rhythm of, for example
inhale count four, pause count four, exhale count four, pause count four and so forth.
The benefits of deep abdominal breathing
It strengthens the muscles involved.
Deep breathing elicits the relaxation response, switching our nervous system from stress mode to rest and digest mode. This makes it the number one tool for tackling stress. It is free, and you can use it everywhere and whenever needed.
When we pause after the inbreath, the gas exchange, which provides the cells with oxygen and removes waste from the cells back into the bloodstream to eventually be exhaled, is improved.
As we come into rest and digest mode, our digestion improves, resulting in more nourishment for the body and its tissues. We also feel less hungry and snack less.
Our energy levels improve, and we feel less tired. Tiredness, as you might have experienced yourself, can also lead to snacking.
The benefits are compelling, and the simplicity and accessibility of deep abdominal breathing make us have no excuses anymore; why not integrate this into our daily lives?
If you are already familiar with deep belly breathing, apply the same to the 3-part or 9-part breath.
The powerful Kapalabhati – skull shining.
What is Kapalabhati?
Kapalabhati means skull shining, and that’s what it does; it clears phlegm from the sinuses and nasal passages, leaving your head feeling light and clear.
The Hatha Yoga Pradipika, a medieval Hatha Yoga text, recommends Kapalabhati as one of the six cleansing acts, which makes this technique a kriya, a cleansing action rather than a pranayama, a directed breathing. This cleansing breath paths the way for other breathing practices.
The text mentions that Kapalabhati destroys all diseases caused by Kapha. Together with the other five actions or kriyas, which free us from excess weight and other Kapha disorders, we are ready to practice pranayama and succeed without much strain.
So, even in the past, Yoga practices have been used as tools to free the body from all kinds of diseases caused by the three doshas.
How to practise Kapalabhati?
This can be tricky, as Kapalabhati is an active outbreath and a passive inbreath. We exhale strongly as if we blow our nose super strong; the abdominal muscles contract to throw the air out through the nose.
When the abdominal muscles are then suddenly released, air rushes back in automatically. This happens just as you open a vacuum-packed item or pierce the packaging. As you release the hold of the abdominal muscles, air flows into the lungs without needing to breathe actively.
And this is the tricky part. We need to develop the trust that our body lets sufficient air in. Because an active inbreath guarantees our survival. Naturally, we want to control this essential process rather than rely on the body to do a proper job. But once we step into the trust, it works like a charm.
Due to the heavy involvement of the abdominal muscles, this technique is excellent for strengthening them. To begin with, the abdominal muscles might get tired quickly. But as we gradually build up our practice, the muscles strengthen, and Kapalabhati becomes more effective.
Strong abdominal muscles also strengthen our digestion.
Can everyone practise Kapalabhati?
This is what I have been taught:
Full Kapalabhati is contraindicated for those with high or low blood pressure, heart disease, hernia, gastric ulcer, epilepsy, vertigo, migraines, headaches, significant nosebleeds, detached retina, glaucoma, history of stroke, and for anyone who has undergone recent abdominal surgery.
Everyone can safely practise any practice towards the full version.
Try this short 10 min tutorial to get started:
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Ujjayi Breathing – the victorious breath.
Ujjayi breathing is sometimes also called the ocean breath because of the soothing sound it creates in your throat.
I like describing it as voicing a ‘ha’ without the ‘a’. You can also think about misting a mirror or window with your breath; that’s what happens in the Ujjayi breath. It originates deep in your throat, creating an ocean-like sound.
In the beginning, it can be tricky to produce the sound easily, but once you get it, it comes naturally. This is the only Pranayama technique that you can integrate into your asana (Yoga posture) practice. Ashtanga Yoga uses this breath throughout the series to keep the body warm. This is also one of the benefits of Ujjayi breathing: it warms the body. Hence, it’s a great breathing technique for spring.
Using the victorious breath during your asana practice makes you aware when you get tired because you will leave the even rhythm. That is another benefit: Ujjayi breathing shows your limits.
Listening to your breath keeps you focused and calm. Studies have shown that a regular Ujjayi practice reduces stress by positively affecting your blood pressure.
Just as in Yoga postures, the breathing techniques should be learned by a qualified teacher. Practising pranayama wrongly can lead to restlessness and irritation.
Final Thoughts
This may have been a lot to take in, so let’s sum it up.
The Kapha-dominant springtime can lead to coughs, colds, congestion, and a flare-up of allergies if we do not balance the natural qualities of Kapha, which are slow, heavy, cold, and sticky, with the opposite ones of fast, light, warm/hot, and clear.
There are three relatively easily accessible breathing tools that you can use, especially during this time of year, but not exclusively, as they can be practised all year round.
Deep abdominal breathing is easily accessible by everyone, whenever and wherever they are. It helps to beat stress, increase energy levels, strengthen digestion, and prevent stress and stress-related eating.
Kapalabhati, skull shining, active outbreath and passive inbreath. It clears the sinuses and nasal passages and stimulates digestion.
Ujjayi, the victorious breath, not only maintains warmth but also helps us stay present and engaged in our practice through its soothing sound and rhythm.
By incorporating these practices into your daily routine, you align yourself more closely with the natural cycle of the seasons and enhance your overall health.
Remember, the key to a fruitful practice is consistency and mindfulness, so approach these techniques with patience and regularity.
