Twenty years ago I discovered the Sivananda Yoga studio, that was very close to my home that time back. I appreciated that I had found a yoga community. The Sivananda people offered yoga classes also in the evening so that I could be part of it despite my job.
In the beginning of each Sivananda yoga class pranayama is exercised. Kapalabhati was usually the first exercise which is rather a cleaning exercise than pranayama. This is followed by alternative nostril breathing with a certain rhythm: Exhaling through the left nostril ( counting till 8), inhaling through the left nostril (counting till 4), holding the breath (counting till 16) , exhaling through the right nostril (counting till 8) and so on
The rhythm is: 8 : 4: 16
This was too long for me 20 years ago. It was not allowed to breathe according to my own abilities. We all had to follow the instructions of the teacher. The counting of (every) teacher was loud and forcing. Some counted slower, some faster. It was always impossible for me to follow the rhythm.
I complained. I couldn’t hold the breath so long. I was told that I wasn’t a beginner anymore and I should be able to hold the breath so long. Of course they wouldn’t change the course of the yoga classes because of me. Guiding the yoga students through the breathing exercise was part of every yoga class. To breathe against the breathing of a group was so unpleasant that I decided not to attend their classes anymore. I wanted to breathe according to my own rhythm.
Last summer I returned to this Sivananda yoga school. I was looking for a yoga community and for yoga classes that were a bit more relaxing than Ashtanga Yoga classes. I had to step back for a while. I had to get out of my routine. I felt reluctant, but one day I found myself in a beginner class there. When the breathing part started I was curious. Kapalabhati felt great. The class was designed like 20 years ago. After Kapalabhati came alternate nostril breathing. After a short explanation the teacher started with the counting. Oh no, I thought, not this again. Suddenly I remembered why I never ever wanted to get to a Sivananda yoga class. But I had no issues anymore to follow the rhythm (8:4:16).
I never did pranayama beside my Ashtanga yoga practice. But when practicing Ashtanga Yoga the breath is as important as the asanas. A deep and even breathing accompanies the movements. Without noticing my lung capacity must have improved.
Rather exhilarated I left the yoga class. I found new joy with pranayama beside the asana practice.
Practicing yoga also trains the inner organs. Yoga is so holistic. I still get surprised how good it is for every part of our bodies.
Why is it useful to train the lung capacity? The lung transports oxygen to the muscles and the heart. That way it supports the cardiovascular system, the sportive performance gets better and one feels better in general. Much more information on this topic can be found on the Internet. The advantages of being able to breathe deeply can be a motivation to start pranayama.