Pranayama 101

Complementary and Alternative MedicineHolistic Health and Well-BeingYoga
Written By Z. Hamilton Avery
“When the breath wanders the mind is unsteady, but when the breath is calmed, the mind too will be still.”
— Hatha Yoga Pradipika

Royalty free photo from pexels.com

  • The term “pranayama” consists of two Sanskrit words: “prana” means life force and “ayama” means control. Another common translation of pranayama is “breath control.”

  • Pranayama, which is the fourth limb of yoga according to Patanjali’s Yoga Sutras, is a set of practices that modify the breath in some way (either by regulating the inhalation, exhalation, retention, which nostril is being used, where the breath is being sent into the body, etc.).

  • It is worth noting that most pranayama practices involve breathing in and out through the nostrils rather than the mouth.

  • Pranayama exercises are easy to learn and can be practiced nearly anywhere at virtually any time.

  • Since there are hundreds of different pranayama techniques, some of which are slow and some of which are fast, the physiological benefits of pranayama vary depending on which technique is being practiced.

References

Campanelli, S., Tort, A. B. L., & Lobão-Soares, B. (2020). Pranayamas and their neurophysiological effects. International Journal of Yoga, 13(3), 183.

Ilter, S. M., & Ovayolu, Ö. (2021). Pranayama and Nursing. Holistic Nursing Practice, 35(1), 29-33.

Jayawardena, R., Ranasinghe, P., Ranawaka, H., Gamage, N., Dissanayake, D., & Misra, A. (2020). Exploring the therapeutic benefits of pranayama (yogic breathing): A systematic review. International Journal of Yoga, 13(2), 99.

Z. Hamilton Avery

Z. Hamilton Avery, LMSW, MSW (U/S), LMT, CYT-1,000, TIYT (he/they) is a queer and non-binary therapist, health educator, wellness coach, body and energy worker, yoga and meditation teacher, and abstract artist in Tulsa, Oklahoma. In addition to having obtained over a dozen certifications in various modalities of complementary and alternative medicine (CAM), Z holds an associate’s degree in pre-nursing studies, a bachelor’s degree in psychology, and a master’s degree in social work. When supporting clients and students, Z takes a humanistic, person-centered, strengths-based, trauma-informed approach. Their practice is grounded in compassion, harm reduction, inclusivity, social justice, and evidence-based interventions. Ultimately, Z’s mission is to provide a safe and non-judgmental space for adolescents (13+) and adults who are navigating challenges such as anxiety, depression, trauma, addiction, pain, and chronic illness; he does this by offering sessions, classes, groups, workshops, retreats, and trainings.

Understanding that mental health is interconnected with many other facets of life, Z takes a holistic approach to therapy. Knowing that there is no one-size-fits-all treatment, he strives to honor the uniqueness of each client by custom-tailoring his approach to best meet the needs, preferences, and goals of each individual. For this reason, Z believes that it is imperative to be cross-trained in many different treatment approaches. As a therapist, they utilize a variety of evidence-based practices, including motivational interviewing (MI), cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), eye movement desensitization and reprocessing (EMDR), and written exposure therapy (WET). As a body and energy worker, Z is certified to practice massage therapy, Thai yoga massage, myofascial release, craniosacral therapy, and reiki. They are also certified in both Chinese and Japanese styles of acupuncture. After completing more than 1,000 hours of accredited yoga teacher training (primarily in India), Z is certified to teach various styles of yoga, including Hatha, Kundalini, yin, and restorative. He also researches and writes about topics including stress, trauma, self-care, mindfulness, self-compassion, holistic health and well-being, CAM, HIV/AIDS, and issues related to the Two-Spirit, lesbian, gay, bisexual, transgender, queer, intersex, agender, plus (2SLGBTQIA+) community.

https://www.therapywithz.com
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