36. Breath and Meditation
Prana — the life-breath — is the first of the five sub-doshas of Vata. Calm, slow breathing steadies Vata, settles the mind and is one of the safest practices at any age. Strong, forceful techniques, however, are not for everyone after 55.
| Practice | How | Duration | Benefit | Caution | |
|---|---|---|---|---|---|
| Diaphragmatic (belly) breathing | Hand on belly; breathe in through the nose so the belly rises; out slowly | 3–5 min | Calming; reduces stress | Safe for nearly all | |
| Nadi shodhana (alternate-nostril) | Right thumb closes right nostril, ring finger the left; inhale left, exhale right, inhale right, exhale left — no breath-holding | 5–10 rounds | Balances, calms Vata | Gentle; no retention for BP or heart conditions | |
| Bhramari (humming bee) | Inhale; exhale with a soft humming sound, ears gently closed | 5–7 rounds | Calming; aids sleep | Stop if dizzy | |
| Ujjayi (gentle) | Slight constriction at the throat; slow, audible breath | 3–5 min | Steadying | Keep it soft | |
| Sheetali / sheetkari | Inhale through a rolled tongue or teeth; exhale through the nose | 5–10 rounds | Cooling — summer, Pitta | Not in cold weather or with sensitive teeth | |
| Kapalabhati, bhastrika | Forceful exhalations / bellows breathing | — | Energising | Not advised with high BP, heart disease, hernia, glaucoma, recent surgery, pregnancy — learn only from a teacher | |
| Japa (repetition of a mantra or name) | With or without a mala | 10–20 min | Concentration, devotion | Suits all | |
| Silent sitting / dhyana | Seated comfortably, eyes closed, attention on breath or a sacred word | 10–30 min | Calm, clarity | A chair is fine |