01
Prana and Manas
Yogic psychology asserts that breath (Prana) and mind (Manas) are two sides of the same coin. When the breath is erratic, the mind vibrates; when the breath is steady, the mind becomes still.
Scope of Investigation
Pranayama regulates respiration to stabilize the life force (Prana). Because the respiratory cycle is directly linked to the autonomic nervous system, conscious control of the breath provides a remote control for the mind.
Guided Steps & Practice
1
Nadi Shodhana (Alternate Nostril Breathing)
Adopt Vishnu Mudra with the right hand. Close the right nostril with the thumb, inhale slowly through the left nostril. Close the left nostril, open the right, and exhale completely. Inhale right, close right, open left, and exhale left. Repeat for 5-10 cycles.
2
Extended Exhalation (Pratiloma)
Inhale for a count of 4, hold gently for a count of 4, and exhale smoothly for a count of 8. The extended exhalation triggers a cooling, parasympathetic response.
02
Autonomic Balance
Slow, diaphragmatic breathing with extended exhalations stimulates the vagus nerve, initiating parasympathetic dominance and soothing cardiac distress.
Key Thinkers
Recommended Readings
Yoga Sutras of PatanjaliPatanjali