This month, my homework was to practice pranayama exercises (diaphragmatic breathing, three-part breathing, and alternate-nostril breathing) every day, and to keep a journal of my reflections and observances. Overall I felt like this was pretty difficult for me, because I still have trouble observing myself internally without altering the behavior I’m observing. In terms of pranayama, that meant that while I was sitting there breathing, I’d be wondering if I’m doing the breathing technique correctly, wondering if I should be feeling calmer right now, and wondering if I’ve felt more calm over the past few weeks. I know that pranayama practice and meditation are supposed to be two different things, but for me right now they sure look and feel the same: I’m sitting quietly on the floor paying attention to my breathing and trying not to get distracted.
So. The stats for my breathing. I can do stats. Since the last teacher training weekend, I neglected to practice breathing on 4 days, but I did practice on 26 days. I may not have been really engaged every time I practiced, and my practice sessions may have been shorter or longer in duration, but I did some sort of pranayama practice on 26 of the past 30 days. I feel proud that I accomplished this.
I’ll talk about each pranayama technique in order. I did try to practice them in this order in each session, but there were times when I skipped one or another technique, and at bedtime, it seemed to make more sense to practice them in the opposite order (alternate nostril first, then three-part, then diaphragmatic). Also, I strove to practice ujjayi breathing during all the pranayama techniques; this seemed to help me get a deeper stronger inhale, and it also helped me to inhale at all through a clogged nostril during alternate nostril breathing.
Diaphragmatic breathing: I struggled with this during the course of the month. I kept thinking that I wasn’t doing the technique correctly; diaphragmatic breath is supposed to be a deep lung-filling breath, but as I experienced it, using just the diaphragm to breathe and not the chest didn’t fill me up enough. I often found myself yawning or sighing with relief after a round of diaphragmatic breath. I did discover that diaphragmatic breath seemed easier and more comfortable when I was lying on my back, and so it was pleasant to practice it at bedtime. After continued practice, I do think I’ve improved in my practice of this technique, and my seated practice has become more comfortable and satisfying, but even up until a few days ago I was still experiencing shortness of breath after practicing. I think I need more work on this.
Three-part breathing: By far this was my favorite technique to practice. This technique combines the deep diaphragmatic breath with chest and clavicular action to really fill up the whole lung. I found it really satisfying and calming as well, and I often practiced this technique on its own (for example, between emails at work, or on the train). At the beginning of the month, I sometimes felt dizzy or light-headed after 10-15 three-part breaths, but that feeling faded. I do sometimes feel the need for a yawn or deep sigh after practicing this technique, but not nearly as often as with diaphragmatic breath. I found that this technique was not comfortable to practice while lying down (this is why it made more sense to me to work in backwards order at bedtime – I did the seated practices first, then laid down for diaphragmatic breath).
In part 2: my experiences with alternate nostril breathing (the technique I felt most conflicted about) and my feelings about how the pranayama practice affected my life and my attitudes over the past month (because I think it did)!