Discomfort in Pranayama

3 days ago By Yogi Anoop

When Pranayama Leads to Discomfort: The Science of Breath and Awareness

Disciple: Guruji, I started practicing Pranayama, but after some time, I began experiencing headaches, fatigue, and insomnia. Is this normal?

Yogi Anoop: Look, this issue occurs with many practitioners who approach Pranayama merely as a technique without truly understanding its depth. Pranayama is not just a method of controlling breath; it is an intricate process that involves the body, mind, and life force (prana). When done correctly, it balances energy, but when practiced without proper understanding or with excessive effort, it can create imbalances in the body and mind.

Let’s analyze your problem on two levels—Physiological and Psychological.

At the Physiological Level:

When we practice Pranayama, it influences the body’s biochemistry. Specifically, when we take deep breaths or hold the breath for extended periods (Kumbhaka), the oxygen and carbon dioxide ratio in the blood begins to change.

• If oxygen levels increase and carbon dioxide decreases, the pH value of the blood (the balance between acidity and alkalinity) can shift, temporarily affecting blood circulation in the brain.

• This can result in headaches, dizziness, a feeling of lightness, and sometimes anxiety or fatigue.

• On the other hand, if a person forcefully holds their breath or exerts too much effort, muscles can become tense, leading to physical fatigue and headaches.

At the Psychological Level:

• When a practitioner becomes overly conscious of controlling the breath, the brain becomes excessively focused on it.

• This is known as ‘Hyper-awareness Syndrome’ or ‘Excessive Consciousness,’ where a person feels as if their breathing is stopping or they are suffocating, even though in reality, this is not happening.

• This mental pressure can gradually lead to stress and anxiety, which can ultimately result in insomnia. Now, you need to reflect on whether you are exerting ‘excessive control’ over your practice.

Disciple: But Guruji, we are taught to be aware of our breath and control it. Then why does this awareness sometimes cause stress?

Yogi Anoop: This is a very important question. Look, yoga teaches us to be aware of our breath, but there is a difference between awareness and control.

• Awareness means observing the breath, feeling it, understanding its flow, but not trying to manipulate or forcefully control it.

• Control means attempting to alter the breath according to personal will—forcing long inhalations, exhaling rapidly, or holding the breath for extended durations.

When we practice Pranayama with a sense of control instead of awareness, it disrupts our natural rhythm.

If a person starts practicing Pranayama for long durations without adequate preparation, it can disturb the brain’s neurochemistry.

• The body and mind take time to adapt to a new process.

• But when someone goes deep into Pranayama without this adaptation, they ignore their body’s natural responses, leading to mental instability.

You must remain aware, but there is no need to force anything.

Disciple: Does this mean that my problems might be due to incorrect practice methods?

Yogi Anoop: Yes, and this issue is not just about physical practice but also about mental perspective.

• Many practitioners start seeing Pranayama as an achievement—“I must hold my breath for this long,” “I need to experience immense energy,” or “I read in a book that I should practice deeper breathing and longer Kumbhaka.”

• But yoga does not promote this kind of practice.

• When a practitioner starts seeing it as a goal or accomplishment, they unknowingly harm themselves.

If you are experiencing headaches, fatigue, or insomnia, it is a sign that you are ignoring your physical and mental limitations.

Disciple: So, what should I do now? Should I stop practicing Pranayama?

Yogi Anoop: No, stopping Pranayama is not the solution; practicing it correctly is the key.

Steps to Correct Your Practice: Understand Your Limits and Accept the Practice Scientifically:  If any practice is making you uncomfortable, reduce or pause it for some time. Allow your body to gradually harmonize with Pranayama. Avoid the tendency to force control over it. Breath should flow at its natural pace—just be a witness to it. Do Pranayama gradually and in limited amounts. Do not go deep into it without proper guidance. Practicing Pranayama without the right knowledge is like traveling without direction. A guru not only guides the way but also helps you understand when to stop and when to move forward. However, along with seeking guidance from a guru, use your own rational and intellectual capacity. A guru’s assistance is most effective when combined with your own analytical thinking.

Disciple: Now I understand, Guruji. Yoga is not just about performing a practice but about understanding the balance between body and mind.

Yogi Anoop: Absolutely! Yoga is not about “doing” something; it is about “becoming” something. When you embrace it with ease, it allows energy to flow naturally. But when you try to forcefully control it, it can create tension.

Yoga teaches us to recognize inner signals, maintain balance, and gradually expand our consciousness. This is the true essence of yoga practice.

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