Balance Your Prana ᗓ Achieve Health & Inner Peace [Expert Guide]

Prana manifests as the body's processes, as nerve currents, and as the power of thought. Fr om the most subtle thought to the most tangible physical force—everything is a manifestation of prana.

Swami Vivekananda¹

Have you ever felt that surge of pure joy and happiness? That rush of energy, a calm confidence that everything will work out, a sense of inspiration and gratitude? This entire experience can be described by a single concept: life force energy or, in the language of Yoga and Ayurveda, prana.

When your prana is high and balanced, your body's internal processes function at their peak. You feel healthy, both physically and emotionally.

According to the path of eight-limbed yoga, the evolution of the self happens by learning to move, accumulate, and redistribute prana. This journey allows your consciousness to ascend to higher levels of self-awareness and spiritual growth.

Ayurveda provides the knowledge of how to preserve, increase, and harmonize this vital force. Without this understanding, it can be difficult to get to the true root of conditions like depression, anxiety, uncontrolled panic, and other serious ailments.

In this article, we’ll explore how prana affects your health and what practices can help you restore the balance of this essential energy.

The ancient Vedic text *Shatapatha Brahmana* states: “Prana is the body of the Self”². This reflects the Hindu understanding of *prakriti*, which refers to the manifest elements of the universe in the form of matter and energy.

Modern science confirms that matter is just one form of energy's expression. Therefore, we can interpret prana as a synonym for energy. In this article, we will examine the nature of the energy that exists within the human body, forming the mind-body complex at its various levels of subtlety.

It's also important to ask whether similar concepts of prana exist in other cultures. Unsurprisingly, they do. These ideas have appeared in various traditions because this principle is a fundamental aspect of existence.

Ancient Chinese philosophy also offers a concept of universal energy, known as *qi*. In this tradition, qi is seen as the foundation of all existence, composed of two constantly interacting principles—yin and yang. They give rise to matter, all its manifestations, and govern the diverse forms of energy.

The manifest universe is perceived as a harmonious whole, wh ere constant change is the result of the interplay between these opposing forces, each containing the potential of the other. The unifying principle is the Dao—consciousness.

This concept is not limited to philosophical reflection; it finds practical application in healing modalities, such as acupuncture and massage.

Based on these and other examples, the idea of a universal energy has been recognized throughout human history. Sages and practitioners of the past understood that the physical body is surrounded and governed by an energetic or pranic body, and that consciousness is what connects them.

Historical Views on the Human Energy Field

The concept of prana is far from new to the scientific community. The 18th-century German healer Franz Anton Mesmer²³ called the field around the physical body "animal magnetism."

In the same century, Baron von Reichenbach, the inventor of creosote, wrote about a force he named "odic force" after the Norse god Odin. He described it as an energy that envelops the human body and can only be detected by people with heightened sensitivity.

Later, in the early 20th century, American neuroanatomy professor Harold Burr wrote about the existence of an electro-dynamic "L-field" that surrounds all living things—plants, animals, and humans. “This field,” the scientist wrote, “regulates the functions of the physical body, and controls the development, form, and lifespan of cells and tissues”²⁴. Further research by Burr's followers showed a direct link between the mind and this field.

The Kirlian Method and Bioplasma

The reality of the pranic body was further supported by the method of high-frequency photography. This was an invention of the Kirlian couple, who in 1949 discovered a remarkable phenomenon: if a living object is placed in a high-frequency electric field between two plates and the result is captured with photographic equipment, it reveals that plants, animals, and humans are permeated by intricate patterns of light.

Soviet scientists from Krasnodar named this energy "bioplasma." The photographs showed an organized field structure and its connection to the physical body²⁸.

The Essence of Prana in the Ayurvedic Tradition

Prana is one of the key indicators of health. It is a subtle, almost invisible energy that allows a person to perceive the world through the senses and be aware of their body.

It is closely linked to space, air, and water, acting as a bridge between the electromagnetic field of the environment and the body's aqueous structure.

All objects, down to the atomic level, are manifestations of energy and possess wave-like properties and electromagnetic radiation. Prana, which moves through conductive media (water, air), transfers and transforms external electromagnetic radiation into the body's fluids and back again. This allows the organism to receive information and respond to it. Without prana, consciousness would be unable to freely express itself in the physical world⁷.

Prana, Ojas, and Tejas: The Triad of Vital Energies

Both Yoga and Ayurveda uphold the concept of a mind-body connection facilitated by prana. This energy pervades all forms of life, acting as the source of vitality and a carrier of information.

Prana and the mind can be compared to interconnected vessels: when one is in a state of balance, the other becomes focused and clear. In turn, a concentrated mind helps to balance the flow of prana.

Depending on the activity and harmony of the various types of prana, a person can feel agitated or calm, focused or scattered, and experience a surge of energy or fatigue.

The Interrelationship and Functions of Prana, Ojas, and Tejas

External prana enters from the outside through air, water, and food. It is then assimilated by the body and expressed in three primary forms of vital energy: prana, ojas, and tejas.

Internal prana, known as *prana-vayu*, ensures the proper functioning of the organism and helps accumulate *ojas*. Ojas is the essential "fuel" needed to sustain the body's metabolic processes, which are represented by *tejas*. Prana is the force that makes the process of combustion (metabolism) possible.

These three subtle energies—prana, ojas, and tejas—form the foundation of health. The state and quantity of ojas directly impact longevity and the overall condition of the body.

Ojas is expended throughout life and is responsible for immunity and the ability of cells to adapt to change. A deficiency in ojas can be one of the causes of aging and mental disorders.

Factors that Deplete Ojas

• Irregular eating habits, lack of sleep, and an imbalanced work-rest schedule (see Ritucharya, the Ayurvedic concept of seasonal and daily routines).
• Constant stress.
• Excessive physical exertion.
• Immoderate sexual activity.
• Uncontrolled or suppressed emotions.
• An excess of spices in the diet.
• Nicotine, alcohol, and drugs.
• An imbalance of the primary elements: excess Vata can be drying, excess Pitta can burn it up, and excess Kapha can displace ojas.

Tejas is the subtle form of *agni* (the digestive fire). It governs metabolic processes, tissue formation, and immune defense.

Excessive stimulation of tejas, for example through certain pranayama practices, can lead to an excess that depletes ojas, much like "fire consuming the practitioner's body."

Ojas and tejas are intimately connected with prana. When ojas becomes low, tejas fades, and prana leaves the body. One of the main goals of yoga is to control prana to maintain the balance between ojas and tejas. The more ojas a practitioner accumulates, the more opportunities open up to transform this energy into a subtle spiritual force.

The Five Types of Prana in the Body

He who knows the five kinds of prana in the external world and within himself attains immortality.

Prashna Upanishad⁶

Depending on its direction of movement and location, prana is known by different names⁹ (these five types are also known as the pancha-vayus, "the five winds" or "five currents"):

1. Prana-vayu (often referred to simply as prana) — This is the inward-moving energy drawn from air and food. It resides in areas like the mouth, ears, tongue, nose, and chest. Beginning in the head, prana flows downward to the throat and chest. It governs inhalation and swallowing, as well as processes like sneezing and even vomiting. Prana-vayu manages the senses, mind, and heart, setting the tone for inspiration and creative impulses. If its balance is disturbed, it can lead to hiccups, hoarseness, coughing, and breathing problems.
2. Udana-vayu — This is the upward-moving energy that also directs fluids upward. It is responsible for exhalation, speech, and physical and mental strength. It is located in the chest, throat, and larynx. Udana controls our mental attitudes. At the time of death, this energy rises from the body, carrying the consciousness to subtle realms. A strong flow of udana helps one overcome the limitations of the material world. Asana practice is largely aimed at developing this energy. Disturbances in udana's movement can lead to pain in the ears and throat, as well as speech problems.
3. Samana-vayu — This vayu circulates in the navel region and is responsible for the digestive system's function (assimilation). It is localized in the intestines, transforming food into necessary nutrients and waste products. An imbalance of samana-vayu can lead to indigestion, gastritis, diarrhea, and inflammation.
4. Vyana-vayu — This powerful current of energy distributes itself throughout the entire body, from the center (heart) to the periphery (arms and legs). It controls the circulation of blood and lymph, perspiration, motor functions, and nerve impulses. An imbalance of vyana can cause fever, high blood pressure, blood disorders, circulatory problems, and spasms.
5. Apana-vayu — This is the downward-moving energy, flowing from the navel down. It is located in areas like the rectum, bladder, reproductive organs, thighs, and the sacral-coccygeal region of the spine. Apana governs all processes of elimination: urination, defecation, menstruation, and childbirth. An imbalance of apana leads to various diseases of the intestines and the genitourinary system. As the descending energy, apana is responsible for grounding and removing waste. An imbalance can lead to degradation, but the energy itself is essential. Disorders of apana are the basis for most Vata-dosha imbalances.

These five types of prana, or vayus (which translates from Sanskrit as "current" or "wind"), represent different aspects of a single life force energy. They interact with one another to maintain physical and emotional health.

Manifestations of Prana in the Body

Physical Manifestations of Prana

Prana directly affects the feeling of energy in your body. When it's balanced, you feel vibrant, confident, and full of strength. For example, athletes who practice breathing exercises or meditation often report improvements in their endurance and overall well-being.

Excessive or unbalanced prana can lead to hyperactivity and muscle tension. Conversely, a lack of prana results in chronic fatigue.

Prana also influences the functioning of your internal organs. The free circulation of this energy ensures the proper performance of the heart, lungs, and digestive system.

A deficiency in prana can weaken the body's defense mechanisms, making a person more vulnerable to infections.

Quality of Sleep

Deep, restful sleep is an important indicator of balanced prana. If you fall asleep easily and wake up feeling refreshed, it means your prana levels are sufficient, balanced, and circulating freely. Insomnia and frequent headaches can be signs of an imbalance.

Emotional Manifestations of Prana

Mood and Stress Resilience

Prana significantly impacts your mood. People with balanced prana tend to be more optimistic, able to enjoy life, and respond positively to events.

Possible symptoms of low or blocked prana include irritability, anxiety, and depressive states; you might feel down or lifeless. An excess or imbalance of energy can lead to excessive aggression, outbursts of anger, a desire to work without rest, and a feeling of being overwhelmed.

Concentration and Sociability

The ability to focus on tasks, make sound decisions, and maintain mental clarity are all signs of a high and balanced level of prana.

Emotional stability and openness to connection also depend on your level of prana. People with high energy levels are more likely to initiate social interaction and easily find common ground with others. Energetic depletion can lead to social isolation and relationship problems.

Ways to Accumulate and Manage Prana

Natural Sources of Prana

Since prana is inherently connected to space, air, and water, Ayurveda recommends the following to increase it:

• Spend time in open, natural spaces with plenty of fresh air, especially near bodies of water.
• Eat fresh, preferably local, fruits and vegetables.
• Practice breathing exercises (pranayamas), yoga asanas, and meditation.

The Ayurvedic Approach to Choosing Foods for Increasing Prana

Foods Rich in Prana

We get a significant portion of our energy from food. The foods we eat can vary greatly in their prana content³⁵.

Note that while Ayurveda generally emphasizes fresh and sattvic (pure) food, the specific hierarchy presented here is not universally accepted across all texts.

1. Fresh fruits and berries hold the top spot for pranic content.
2. They are followed by grains, especially sprouted ones. Sprouted grains contain significantly more energy and nutrients than their unprocessed counterparts. The sprouting process activates enzymes and improves nutrient absorption, making them a vital source of prana.
3. In third place are legumes and nuts.
4. Fourth are vegetables, particularly those that grow above ground. They are a source of fiber, vitamins, and minerals essential for maintaining health and energy.
5. Fifth place is held by natural dairy products (assuming good tolerance and quality).

The prana contained in meat and poultry cannot be assimilated by the human body as efficiently as it is by carnivores. Therefore, for those seeking a high level of energy, it is recommended to focus on plant-based sources of nutrition.

The Effect of Food Processing on Prana

A dish contains its maximum amount of energy immediately after being cooked. Four hours after heat treatment, food loses most of its prana. Therefore, it's best to eat food as soon as possible after preparation.

From an Ayurvedic perspective, canned foods are considered "dead," as they contain virtually no prana and cannot support the body's vitality.

When dried, fruits and berries retain only 20–35% of their original energy. Freezing allows berries to retain about 50%, but for legumes, this figure drops to 12–20%, and vegetables lose their vitality completely⁵.

Freezing is considered a better method for preserving nutrients compared to canning or long-term storage, although fresh foods are always preferable.

When ground into powder (flour), grains retain prana for 5–6 months, legumes for 2–3 months, nuts for 1 month, and spices for up to six months.

Thus, the choice of foods and how they are processed play a key role in maintaining your body's prana levels. To ensure you receive the maximum amount of life force energy, it is recommended to prioritize fresh fruits, vegetables, and grains, avoid canned foods, and consume cooked meals as soon as possible.

Herbs for Harmonizing Prana

Herbs are also effective tools for maintaining the necessary level of life force energy³⁶⁸. Below is a list of plants that help increase and balance prana.

A List of Herbs for Different Types of Prana (Vayus)

• For Prana-vayu: Cinnamon, calamus, mint, sage, thyme, eucalyptus, tulsi (holy basil), and garlic. These diaphoretic and expectorant herbs enhance respiratory function, clear mucus, stimulate brain activity, and improve appetite.
• For Udana-vayu: Calamus, peppermint, haritaki, bay laurel berries, lobelia (Caution: Lobelia is a potentially toxic plant and should only be used with extreme care under the guidance of a qualified practitioner!), tulsi, and licorice. These herbs with astringent and expectorant properties help with coughs, increase vitality, and strengthen the immune system.
• For Samana-vayu: Fennel, dill, anise, cardamom, ginger, cinnamon, mustard, cumin, black pepper, and nutmeg. These herbs improve digestive processes.
• For Vyana-vayu: Arjuna, guggul, saffron, elecampane, angelica, turmeric, and Siberian ginseng (eleuthero). These herbs support the circulation of energy in the heart, blood, and musculoskeletal system.
• For Apana-vayu: Haritaki, triphala, flax seeds, aloe, asafetida, and castor oil (Caution: Castor oil is a strong laxative and should be used only as indicated and with care). These herbs have a mild laxative effect, cleanse downward-moving channels, and help normalize eliminative functions.

Asanas and Pranayamas for Managing Prana

You can increase prana in your body not only through proper nutrition but also with the help of breathing exercises (pranayamas) and yoga asanas²¹⁰. These practices help activate life force energy, improve its circulation, purify the energy channels (nadis), and strengthen the connection between mind and body.

Pranayamas (Breathing Techniques)

Below are a few effective techniques that help balance and raise your level of prana.

• Ujjayi Pranayama (Victorious Breath)

  This technique calms the mind, improves concentration, warms the body, and increases prana levels.

  1. Sit in a comfortable position with a straight spine.
  2. Close your eyes and focus on your breath.
  3. Inhale deeply through your nose while gently constricting the back of your throat, creating a soft, whispering sound (similar to the sound of the ocean or a distant "ha").
  4. Exhale through your nose, maintaining the same gentle constriction and sound.
  5. Continue for 5–10 minutes, ensuring your breath is smooth and comfortable.

• Nadi Shodhana Pranayama (Alternate Nostril Breathing)

  This practice balances the left and right hemispheres of the brain, calms the nervous system, and cleanses the energy channels (nadis).

  1. Sit in a comfortable position with a straight spine. Use your right hand: your thumb will close your right nostril, and your ring finger (and pinky) will close the left. You can rest your index and middle fingers on the point between your eyebrows or fold them toward your palm.
  2. Close your right nostril with your thumb.
  3. Slowly and deeply inhale through your left nostril.
  4. Close your left nostril with your ring finger, release your thumb from the right nostril, and slowly exhale through the right.
  5. Now, inhale through your right nostril.
  6. Close the right nostril with your thumb, release the left, and exhale through your left nostril. This completes one cycle.
  7. Continue for 5–10 minutes, trying to make your inhales and exhales equal in length.

Asanas (Yoga Poses)

A regular yoga practice also helps activate the flow of prana in the body. The Sun Salutation sequence (Surya Namaskar) is excellent for warming up the body, stretching all major muscle groups, improving circulation, increasing prana, and generating subtle energy. The combination of breath and movement fills the body with vitality while simultaneously calming the mind.

Here are a few asanas that are especially effective for increasing and harmonizing prana:

• Bhujangasana (Cobra Pose)

  This pose opens the chest, stimulates the heart and lung area, and increases inhalation capacity and prana levels.

  1. Lie on your stomach with your palms under your shoulders, fingers pointing forward. Rest your forehead on the floor. Your legs can be together or hip-width apart.
  2. On an inhale, pressing into your palms, slowly lift your head, shoulders, and chest off the floor. Keep your pubic bone pressed into the mat.
  3. Draw your shoulders back and down, opening your chest. Keep your neck long, avoiding scrunching it with your shoulders.
  4. Gaze forward or slightly upward if there's no discomfort in your neck.
  5. Hold the pose for 15–30 seconds (3–5 breaths), breathing steadily. On an exhale, slowly lower down.
  6. Repeat 2–3 times.

• Shalabhasana (Locust Pose)

  This pose strengthens the muscles of the back, glutes, and legs, opens the chest, stimulates the abdominal organs, activates the parasympathetic nervous system, and helps accumulate and properly distribute prana throughout the body.

  1. Lie on your stomach with your arms alongside your body, palms facing up or down (or under your hips for support). Rest your forehead or chin on the floor. Keep your legs straight and together.
  2. On an inhale, simultaneously (or one at a time) lift your straight legs, head, chest, and arms off the floor. Your weight should be on your lower ribs and abdomen.
  3. Try to keep your legs straight, reaching back through your toes. Extend your arms back, parallel to the floor.
  4. Engage your glutes and draw your shoulder blades together.
  5. Your neck should be an extension of your spine; gaze forward and down.
  6. Hold for 15–30 seconds (2–4 breaths), then gently lower down on an exhale.
  7. Repeat 2–3 times.

• Virabhadrasana 1 (Warrior 1 Pose)

  This pose strengthens the legs and back, opens the chest and shoulders, increases lung capacity, builds stamina and concentration, and activates and distributes the flow of prana.

  1. Begin in Tadasana (Mountain Pose). Take a wide step back with your right foot (about 3-4 feet). Your left foot points forward, and your right foot is turned out about 45–60 degrees. Your heels can be aligned, or you can place your right foot slightly to the right for better stability. Try to square your hips forward, parallel to the short edge of your mat.
  2. Bend your left knee so it's directly over your left ankle (at about a 90-degree angle). Your right leg remains straight, with the outer edge of your right foot firmly pressed into the floor.
  3. On an inhale, raise your straight arms up through the sides. Your palms can be joined above your head or parallel to each other at shoulder-width apart.
  4. Relax your shoulders down away from your ears as you reach up through your chest. Gently tuck your tailbone down to avoid a deep arch in your lower back. Your gaze can be forward or up at your hands.
  5. Hold for 3 to 5 breath cycles, then exhale, lower your arms, and return to the starting position. Repeat on the other side.

As you perform these exercises, pay close attention to your breath: it should be steady, deep, and free of strain or holding. Synchronize your movement with your breath. A regular practice of these asanas and breathing exercises will help improve your physical health, balance your emotional state, and activate the energy flows in your body.

The Impact of Prana on Health and Well-being

Physical Health

Research, such as a review of pranayama practices in nursing¹¹, highlights the potential of breathing techniques to reduce stress, improve respiratory function, and enhance the overall well-being of patients.

Balanced prana helps all the body's systems function more effectively.

Emotional Balance

Prana also influences your emotional state. Freely circulating energy improves your mood, reduces anxiety, and increases your resilience to negative influences. Yoga and pranayama practices, based on the conscious management of prana, help you not only to relax physically but also to achieve emotional equilibrium and mental clarity.

Spiritual Development

In the yogic tradition, working with prana is the key to spiritual growth. Managing prana allows you to quiet the mind—a necessary condition for meditation and self-discovery. Prana helps unlock your inner resources, develop intuition, and elevate your level of consciousness, bringing you closer to a deeper understanding of yourself and your place in the universe.

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Conclusion

The influence of prana on human health and well-being is multifaceted and profound. Understanding this life force energy and working with it consciously can lead to significant improvements in your physical, emotional, and spiritual state.

The practices of Ayurveda and Yoga—including proper nutrition, the use of herbs, asanas, and pranayamas—provide effective tools for accumulating, balancing, and managing prana. These methods can help you become more energetic, healthy, and mindful in your daily life.

Considering both ancient wisdom and modern research, it's clear that working with prana is not just an esoteric tradition, but a relevant and powerful approach to achieving harmony, health, and a fulfilling life.