Murcha Pranayama is one of the eight types of pranayama. “Murcha” is commonly known as “fainting” in Sanskrit. It is believed that through this pranayama you experience “conscious unconsciousness”. The purpose of this pranayama is to expand consciousness and accumulate and preserve prana. People who are successful in completing this breathing exercise experience prolonged euphoria and semiconscious swoon. Therefore it is recommended to perform it only if you are well advanced in all other branches of pranayama.
In this article, I will share with you the benefits of the Murcha Pranayama and the techniques of its performance.
What Is Pranayama?
Pranayama is a system of breathing exercises that can significantly increase your energy level.
‘Prana‘ is the Sanskrit word for breath, “life force”, or “vital principle”. ‘Ayāma‘ can be translated as “the suspension of breath” or “control”. Thus, “pranayama” can be translated as “control over vital energy”.
According to Patanjali, pranayama is the length of time between inhalation and exhalation. During this period, the time of assimilation of prana increases, the fluctuations of the mind decrease and the perception expands. But how is it possible to reduce the excitation of the brain by holding the breath? This is due to the fact that nerve impulses in some parts of the body are suspended, and the structure of brain waves is harmonized. Therefore, pranayama is one of the most important elements of Hatha yoga.
Murcha Pranayama
Murchha pranayama can only be performed by advanced practitioners who have already purified their bodies and who have good training in holding their breath. As you learn this breathing practice, the number of cycles may increase. The time to complete it may increase from five to ten minutes. However, if you feel that your head has become light, stop practicing.
The feeling of loss of consciousness during Murcha Pranayama occurs for two reasons. First, continued breath retention reduces the concentration of oxygen in the blood entering the brain, that is, causes hypoxia. Second, by squeezing large blood vessels in the neck, Jalandhara Bandha affects the pressure receptors on their walls, and in response to this, the pulse and blood pressure change.
Benefits of Murcha Pranayama
Murcha Pranayama is a very powerful breathing technique that has many benefits! Here are some of them:
- provides mental tranquillity and a sensation of euphoria;
- gives a blissful experience where the mind becomes free from negative emotions;
- increases mental efficiency by providing energy and removing distractions;
- effective in the cure of headache and muscle weakness;
- raises the level of prana by energizing ida, pingala, and Sushumna;
- helps to create a state of unconsciousness where your mind is calm, and the body is relaxed, yet you are alert (a state of ‘conscious unconsciousness’);
- brings steadiness and contentment by infusing joy and happiness;
- reduces body fats;
- helps to prepare the body for deep meditation.
Precautions
Murcha Pranayama is not meant to be practiced by everyone and it’s best to find a competent teacher for guidance. Murcha breathing practice requires a competent teacher’s help if you have:
- mental disorder;
- high blood pressure (hypertension) or low blood pressure (hypotension);
- heart disease;
- epilepsy;
- brain disorders;
- glaucoma.
If you get wholly fainted or unconscious during your practice, discontinue it immediately!
Murcha Pranayama should not be practiced after meals, and a minimum of 3-4 hours gap should be there.
How To Perform Murcha Pranayama?
There are two ways to perform Murcha Pranayama.
Technique 1
Sit in Padmasana or Siddhasana. Place your hands on your knees and close your eyes.
Count till 5 and at the count of 5, slowly and deeply inhale through your nose. Perform Kumbhaka with Jalandhara Bandha and Shambhavi mudra.
Hold your breath for 5 seconds or as you feel comfortable.
Keep your eyes closed. Relax the Jalandhara Bandha. Slightly lift your chin. Exhale while closely monitoring the exhalation.
Before starting the next cycle, breathe normally for a minute or two.
Concentrate on the feeling of emptiness.
Technique 2
Sit in Padmasana or Siddhasana. Place your hands on your knees and close your eyes. Make sure that the body is firmly fixed in its position.
Slowly inhale through both nostrils, raising your chin and tilting your head back, but not so far that it requires tension and effort.
Perform Kumbhaka with your arms straightened at the elbows, your shoulders raised, and your Shambhavi mudra fixed. Hold your breath a little longer than is comfortable for you.
Then close your eyes, slowly lower your head and shoulders, and exhale in a controlled manner.
Before starting the next cycle, breathe normally for a minute or two.
Concentrate on the feeling of emptiness.
Duration
Practice until you start experiencing a fainting sensation. Length of Kumbhaka (breath retention) is very important. The longer you can hold the breath, the better it is.
One inspiration and expiration makes one cycle. Repeat until you feel faint. It should be performed after asanas and before meditation.
It is very useful and provides additional benefits when practiced before going to sleep.
Concentration
It is very important to know what to concentrate on while performing Murcha pranayama. You should have a dual focus while performing this practice: physical and spiritual.
For achieving physical awareness, focus on your breath. Bring your attention to the head movement and also to the center of eyebrows.
For achieving spiritual awareness focus on the void behind the eyebrow center called ‘chidaksha‘. Direct your awareness to this void.
Conclusion
Pranayama is one of the most important yogic practices. It provides different responses in the cardiovascular and autonomic nervous system. Murcha pranayama acts as the bridge between the mind and the body. It brings balance to our breathing, calm down our mind and creates inner peace.
When the mind becomes thoughtless and still, we become more relaxed and calm. We feel the bliss that makes us feel like floating. We are floating away from the worldly affairs and start moving inside. By drawing our minds inward we achieve the ultimate pleasure.