Review of Pranayama Basics: Breath as Teacher

Overview
Pranayama is breath regulation: extending, pausing, directing. In practice rooms it often means seated breathing patterns that alter state and focus.

Best for
- Busy minds seeking an anchor; yogis wanting subtler work than asana alone.

Benefits
- Improves CO₂ tolerance;
- Steadies heart rate and mood;
- Enhances body awareness for postures and life.

Cautions
- Build slowly; force is counter‑productive.
- Avoid long retentions if pregnant or anxious—choose gentle ratios.

Try this mini‑practice
- Box breath: In 4, hold 4, out 4, hold 4 × 6 cycles.
- Longer exhale: In 4, out 6–8 for 3 minutes.
- Alternate nostril (nadi shodhana): 3–5 minutes without breath holds.

Final word
Think of pranayama as strength training for the nervous system—patient, progressive, quietly transformative.

-Lois