Pranayama is the controlled breathing practiced in yoga. All schools of yoga consider pranayama integral to any practice, but it is important to learn the various techniques from an experienced teacher. According to Claudia Cummins, in an article in Yoga Journal, pranayama can be like a bridge between meditation and the asanas, or poses. And, in support of ancient teachings about pranayama, several studies show that certain types of pranayama may increase your metabolism.
Pranayama: Controlled Breathing
To yogis, practicing controlled breathing is the key to good health. Among other things, by simply controlling your breath, you can increase your energy, increase awareness and focus and fall into deep relaxation. According to Tony Briggs, in an article in Yoga Journal, it is important to practice pranayama daily. Practicing sporadically may cause more damage than not practicing at all. But by starting slowly, being aware of your breath, and practicing regularly, subtle changes may be seen in energy levels, heart rate, mental clarity and metabolism.
Metabolism
Your metabolism is basically all your bodily functions that create and use energy. The NIH lists several of these, including digesting food, eliminating waste, breathing, circulating blood, controlling body temperature, contracting muscles and the functioning of the brain and nerves. Your metabolic rate is the amount of energy (measured in calories) you burn each day to do those things. Each of these bodily functions, then, regulates and is regulated by our metabolic rate.
Pranayama and Metabolic Rate
Several studies have shown that certain pranayama exercises do change metabolic rate. According to a 1993 study at the Vivekananda Kendra Yoga Research Foundation, right nostril breathing raised metabolic rate more than left nostril breathing or alternate nostril breathing. In this study, all participants, even those in the control group, lost a significant amount of weight. This led to the conclusion that other factors, such as the change in diet and regular yoga practice, contributed to the weight loss. Another study, in the Journal of Exercise Physiology, showed an impact on lipid (fat) metabolism in the blood. The way lipids are metabolized in the blood can affect conditions like coronary artery disease.
Use Pranayama
To become aware of your breathing, sit in the half-lotus yoga pose (or just sit in a chair with your back straight). As you breathe, watch your breathing without trying to change it. After watching your breath for a few minutes, begin to breathe consciously. Breathe in for 4 counts, pause, breathe out for 4 counts. Pause and continue. Stop if you feel dizzy or weak. See Resources for more information on different types of pranayama.
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