Langhana Pranayama
Introduction
Langhana Pranayama is a calming, balancing, and energy-reducing breath-control technique in yoga. The word Langhana means “to reduce, diminish, or relax.” This practice is particularly effective for calming the mind, reducing stress, and balancing overactive energy in the body. It is often recommended for conditions of hyperactivity, hypertension, anxiety, and restlessness.
Definition
Langhana Pranayama is a category of breathing practices in yoga that emphasizes exhalation, breath retention after exhalation (bahya kumbhaka), and slow rhythmic breathing. It induces a parasympathetic response—bringing relaxation, mental clarity, and emotional stability.
Meaning
Langhana = reduction, relaxation, calming, or downward-moving energy.
In yogic physiology, it refers to practices that lower pranic activity and restore equilibrium in body and mind.
Etymology
Langhana (Sanskrit):
“Lan” = to weaken or reduce.
“Ghana” = heaviness or density.
Together: Langhana means reducing the heaviness of the body–mind complex by calming the flow of prana.
Philosophy
Rooted in Patanjali’s Yoga Sutras and Hatha Yoga Pradipika.
Exhalation (rechaka) and breath retention after exhalation lead to pratyahara (withdrawal of senses) and dhyana (meditation).
Langhana is associated with tamas-shamana (removal of inertia) and rajas-shamana (removal of restlessness), allowing sattva (balance and clarity) to emerge.
Concept
Activates the parasympathetic nervous system → calming effect.
Reduces sympathetic dominance (fight-flight).
Balances Ida Nadi (lunar, cooling energy).
Often practiced through extended exhalation, alternate nostril breathing (left dominance), or gentle breath-holding.
Preparatory Practices
Sukshma Vyayama (gentle joint movements).
Nadi Shuddhi (basic alternate nostril breathing).
Ujjayi breathing (slight throat contraction).
Relaxation in Shavasana or Vajrasana.
How to Perform Practice
Sit in Padmasana, Sukhasana, or Vajrasana. Keep spine straight.
Close eyes, relax shoulders and jaw.
Inhale slowly and deeply through the nose.
Exhale longer than inhalation (e.g., inhale 4 counts, exhale 8 counts).
Optionally, retain breath after exhalation (bahya kumbhaka) for a few seconds.
Continue for 10–15 rounds.
Common Mistakes & How to Improve
Mistake: Forcing exhalation → leads to strain.
Correction: Make exhalation smooth and effortless.
Mistake: Breathing shallowly.
Correction: Breathe from diaphragm, not chest.
Mistake: Practicing on a full stomach.
Correction: Practice on empty stomach.
Benefits
Reduces anxiety, stress, anger, and restlessness.
Improves sleep quality (insomnia relief).
Balances high blood pressure.
Promotes emotional stability.
Enhances meditation and focus.
Supports weight management by calming appetite.
Precautions
Should not be forced or practiced aggressively.
Not suitable after heavy meals.
Beginners should avoid long kumbhaka.
Contraindications
Severe hypotension (very low BP).
Respiratory conditions (asthma, COPD) without guidance.
Clinical depression (without supervision).
Severe heart disease (consult doctor first).
Duration, Timing, and Stages of Practice
Duration: 5–15 minutes for beginners, up to 30 minutes advanced.
Timing: Best in morning or before sleep.
Stages:
Basic stage → focus on long exhalation.
Intermediate → add mild bahya kumbhaka.
Advanced → integrate with mantra japa or meditation.
Practical Technique
Ratio breathing (e.g., 1:2 inhale-exhale ratio).
Ida Nadi dominance → inhale right, exhale left.
Use ujjayi to deepen the effect.
Variations and Advanced Levels
With Mantra Japa: silently chant “Om” during exhalation.
Nadi Shuddhi style: focus on exhaling through left nostril.
With Bandhas: apply Jalandhara Bandha during retention.
Stages of Progress and Signs of Advancement
Early: deeper relaxation, reduced mental chatter.
Intermediate: improved concentration, stable emotions.
Advanced: spontaneous meditative state, lowered breath rate (below 6 breaths/min).
Application in Daily Life and Lifestyle Integration
Use before stressful meetings or exams.
Helpful for anger management.
Practice before bed for restful sleep.
Use as a calming technique in yoga therapy.
Integration with Other Yogic Practices
Prepares mind for Pratyahara and Dhyana.
Complements restorative asanas (Shavasana, Supta Baddha Konasana).
Works well with Chandra Bhedana, Nadi Shuddhi, and Bhramari.
Yogic Anatomy & Physiology
Balances Ida Nadi (left channel, lunar energy).
Activates Anahata (heart chakra) and Ajna (third eye chakra).
Promotes pranic flow towards inner awareness.
Anatomy & Physiology
Increases vagal tone → reduces heart rate.
Lowers blood pressure.
Reduces cortisol (stress hormone).
Improves oxygen utilization and CO₂ tolerance.
Kinesiology
Controlled diaphragm movement during exhalation.
Activation of intercostal muscles for controlled airflow.
Gentle engagement of abdominal muscles in long exhalation.
Biomechanism
Exhalation activates parasympathetic nervous system.
Increases GABA neurotransmitter levels → calmness.
Supports neuroplasticity in stress regulation.
Physiological and Psychological Effects
Physiological: lowers heart rate, improves autonomic balance, enhances immunity.
Psychological: reduces anxiety, fosters inner peace, enhances mindfulness.
Modern Relevance and Scientific Research
Used in yoga therapy for hypertension, insomnia, anxiety disorders.
Research shows slow-breathing practices regulate HRV (Heart Rate Variability).
Applied in corporate wellness and psychotherapy programs.
Summary
Langhana Pranayama is a powerful calming practice that reduces stress, balances energy, and deepens meditation. By extending exhalation and cultivating inner stillness, it harmonizes mind, body, and spirit. It is both ancient in roots and modern in therapeutic relevance.
FAQ
Q1: Can beginners practice Langhana daily?
A1: Yes, 5–10 minutes is safe for beginners.
Q2: Is it helpful for sleep?
A2: Yes, practicing before bedtime promotes relaxation and sleep.
Q3: Can it reduce high BP?
A3: Yes, under supervision, it helps balance blood pressure.
Q4: Does it require mantra or bandhas?
A4: Not necessary for beginners; advanced practitioners may integrate.
Q5: Is Langhana same as Chandra Bhedana?
A5: Not exactly—Chandra Bhedana is specific nostril breathing; Langhana is a broader category emphasizing exhalation and calming.
References
Hatha Yoga Pradipika – Swatmarama.
Gheranda Samhita.
Iyengar, B.K.S. Light on Pranayama.
Saraswati, Swami Satyananda. Asana Pranayama Mudra Bandha.
Peer-reviewed journals on slow breathing, HRV, and stress reduction.