My Pranayama Journey Toward Balance and Awareness

By Arun Singha Mahapatra, Founder – Aadya Meditation Centre and Academy (AMCA)

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DISCLAIMER

This article is a personal sharing of my own experience and daily practice of Pranayama.
I learned these practices during a 10-day yoga training camp (Sibir) in 2004 (Ahmedabad Stadium), under the supervision of qualified instructors. Since then, I have been practicing them regularly and have experienced profound benefits — including improved memory, greater focus, increased work capability, and the ability to study for long hours with sustained energy and calmness.

However, it is essential to understand that Pranayama is a deep and powerful science.
It must always be practiced under the direct guidance of a certified and authentic yoga teacher, who can assess individual capacity, health conditions, and readiness.

This post is not a substitute for professional instruction. It is shared only as a personal testimony to the transformative influence of regular, guided practice.

Many of the virtues described here are consistent with the teachings of Ashtanga Yoga as presented in the Yoga Sutras of Patanjali, where Pranayama is considered a vital step in refining energy and preparing the mind for meditation.

Please seek proper instruction before beginning any breath-control or yogic practice.

Introduction

Since 2004, my mornings begin with breath, silence, and devotion.
Over time, daily Pranayama has not only refined my energy but also deepened my understanding of awareness itself.

The journey has revealed that when practiced correctly, Pranayama brings natural balance — energy aligns, thoughts quieten, and clarity blossoms.
No striving is needed; results arise on their own, like the gentle unfolding of dawn.

The sequence I follow is:
Om (3 times) → Bhastrika → Kapalabhati → Anulom-Vilom → Ujjayi → Bhramari → Silent Sitting (Dhyana) → Om (3 times)

This progression moves from vital energy to subtle stillness, balancing the body, mind, and breath into one rhythm.

Opening with Three Om Chants

Begin by chanting Om three times with deep awareness.

• Physiology: The vibration engages the vagus nerve and stabilizes the heartbeat.

• Neuroscience: Creates resonance in the prefrontal cortex and calms emotional activity.

• Yogic View: Om integrates the three planes of existence — body, mind, and spirit — preparing the practitioner for inner work.

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1. Bhastrika – The Breath of Vitality

Technique: Inhale deeply, lifting the arms upward; exhale forcefully while bringing them down.
Duration: 3 rounds × 20 breaths.

• Physiology: Enhances oxygen exchange, activates lungs, and energizes the body.

• Neuroscience: Stimulates dopamine and norepinephrine, heightening alertness.

• Yogic View: Awakens Pranic fire (Agni) and strengthens willpower.

Result: The body warms, energy rises, and mind feels alive and focused.

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2. Kapalabhati – The Cleansing Breath

Technique: Forceful exhalations through the nose, passive inhalations.
Duration: 3 rounds × 60 strokes.

• Physiology: Strengthens abdominal organs and clears the respiratory tract.

• Neuroscience: Rhythmic breathing enhances vagal balance and mental clarity.

• Yogic View: “Skull-shining breath” purifies nadis and dispels inertia.

Result: Lightness in the head, clarity in the mind, and renewal of energy.

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3. Anulom Vilom – The Balance of Sun and Moon

Technique: Alternate nostril breathing using Vishnu Mudra.
Duration: 10–12 slow, rhythmic rounds.

• Physiology: Balances hemispheric brain activity and harmonizes the cardiovascular rhythm.

• Neuroscience: Promotes coherence between left and right brain hemispheres.

• Yogic View: Balances Ida (moon) and Pingala (sun) nadis, leading prana into Sushumna, the central channel.

Result: Calm, focus, and inner steadiness.

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4. Ujjayi – The Victorious Breath

Technique: Slight constriction in the throat; slow, smooth inhalation and exhalation with a soft oceanic sound.
Duration: 5 rounds.

• Physiology: Extends exhalation, lowers blood pressure, and increases oxygen efficiency.

• Neuroscience: Strengthens interoceptive awareness — sensing the body from within.

• Yogic View: Refines prana and turns awareness inward.

Result: Quiet alertness and inner poise.

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5. Bhramari – The Humming Breath

Technique: Inhale, close ears with thumbs, and exhale with a gentle humming sound “mmm”.
Duration: 7–10 rounds.

• Physiology: Increases nitric oxide, calms the nervous system, and relaxes facial muscles.

• Neuroscience: Produces alpha–theta brain waves, the natural signature of meditation.

• Yogic View: Merges prana with Nada (inner sound), dissolving thought into vibration.

Result: Deep peace, joy, and mental quietude.

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6. Silent Sitting – Dhyana

After breathwork, sit still for 5–10 minutes in silence.
Let the breath flow naturally; do not interfere.

• Physiology: The body enters parasympathetic rest; stress hormones subside.

• Neuroscience: The mind’s default-mode network quiets; awareness becomes luminous.

• Yogic View: Energy becomes consciousness — Prana and Chaitanya unite.

Result: Effortless stillness and clarity.

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Closing with Three Om Chants

End the session by chanting Om three times with devotion.

Each Om symbolizes the harmonizing of:

1. Body and breath

2. Mind and energy

3. Awareness and silence

After the final vibration fades, rest in gratitude.

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The Subtle Benefits

Over time, this practice gently transforms:

• The body — light, strong, and resilient

• The breath — silent and steady

• The mind — calm, bright, and centered

• The energy — balanced and harmonious

• The awareness — still and luminous

With discipline and devotion, Pranayama becomes a bridge between energy and awareness, leading naturally toward the understanding of Vedanta — not through belief, but through direct experience of inner silence.

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Conclusion

To practice Pranayama sincerely is to rediscover the sacred rhythm of life itself.
When the breath is balanced, the body becomes strong and radiant; when the mind follows the breath, it finds stillness; and when awareness rests in the breath, peace arises naturally.

Through steady and mindful practice, Pranayama begins to influence every layer of our being —
from the physical to the mental, emotional, and spiritual.

 Physical Benefits

• Improved Oxygenation: Deep, rhythmic breathing increases oxygen delivery to every cell, strengthening the heart, lungs, and brain.

• Regulated Nervous System: Alternating stimulation and relaxation through the breath harmonizes the sympathetic and parasympathetic systems.

• Stronger Immunity & Metabolism: Practices like Bhastrika and Kapalabhati stimulate digestion, endocrine balance, and detoxification.

• Better Sleep & Vitality: Balanced breathing calms the body’s rhythms, reduces fatigue, and promotes restful sleep.

 Mental and Emotional Benefits

• Calmness and Clarity: By slowing and refining the breath, Pranayama naturally quiets the mind, reducing anxiety and restlessness.

• Enhanced Focus and Memory: Increased oxygen and improved circulation sharpen mental alertness and memory — a benefit I have personally experienced since beginning my practice in 2004.

• Resilience to Stress: Pranayama strengthens emotional stability, teaching the mind to respond rather than react.

• Balanced Moods: The nervous system becomes more adaptive, reducing fluctuations between agitation and lethargy.

Spiritual and Subtle Benefits

• Refinement of Prana: Each breath purifies and strengthens the subtle energy currents (Nadis), preparing the mind for meditation.

• Heightened Awareness: As breath becomes subtle, awareness deepens, and a natural sense of presence arises.

• Inner Joy and Equanimity: Peace is no longer dependent on outer circumstances; it radiates from within.

• Foundation for Meditation: Pranayama bridges the outer and inner worlds — leading the practitioner from activity to silence, from motion to stillness.

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