In yoga, pranayama is a technique for controlling breath, which is essential for both physical and mental health. It entails breathing in, out, and holding your breath in a certain order. The benefits of combining pranayama with other yoga practices, such as asanas and meditation, are numerous. But because breathing exercises and awareness have therapeutic effects of their own, it also has therapeutic advantages. Pranayama, which has its roots in Indian yoga techniques, is the discipline of regulating breath in different forms and durations. Its many health advantages have led to its rise in popularity in the West.
What is pranayama?
An ancient technique called pranayama includes learning to manage your breath to promote healing, oxygenate your body, and eliminate toxins. It includes breathing exercises like the triumphal breath, the belly breath, the female honey bee humming breath, and alternate nostril breathing. As the fourth anga, pranayama is done in tandem with yoga and is regarded as a science.
It aids in the regulation of prana, the inner force that is symbolic of energy, light, heat, and magnetism. Strong pranayama breaths are said to aid in the body’s detoxification. Puraka (inhalation), Kumbhaka (retention), and Rechaka (exhalation) are the three stages of the cycle.
Types of Pranayama
Pranayama exercises, which come in both slow and rapid forms, are meant to increase vitality, cleanse the body, bring the mind into balance, and quiet rushing thoughts. It is performed for its many physical and mental health advantages as well as its traditional ones.
- Bhastrika: Increases vitality.
- Kala Bhati: Used for cleansing and energy cleaning.
- Nadi Shodhan: Unites the left and right hemispheres of the brain to centre the consciousness.
- Bhramari: Quiets the rushing thoughts and the mind.
- These exercises improve the body and mind in both conventional and contemporary ways.
Health Benefits of Pranayama
Many health advantages of pranayama, a type of meditation, have been demonstrated by significant studies.
- Reduces Stress: Pranayama helps young adults in good health feel less stressed and anxious before exams. This is connected to pranayama’s enhanced oxygen absorption.
- Enhances Sleep Quality: Bhramari pranayama helps to enhance sleep quality by lowering heart rate and breathing. Additionally, it lessens snoring and daytime tiredness while also enhancing the quality of sleep for those who have obstructive sleep apnea.
- Promotes Mindfulness: Pranayama encourages mindfulness by requiring attention to the breath and the here and now. Practitioners of pranayama have improved emotional control and increased awareness.
- Lowers Blood Pressure: By encouraging relaxation, pranayama lowers the chance of high blood pressure. According to a 2014 research, individuals with moderate hypertension had a higher drop in blood pressure after pranayama instruction.
- Enhances Lung Function: The deliberate, steady breathing of pranayama can fortify the lungs, enhancing several aspects of lung function.
- Boosts Cognitive Performance: Pranayama can enhance the following areas of cognitive function: working memory, sensory-motor performance, perceived stress, reasoning abilities, executive function, and cognitive flexibility.
- Lessons Cigarette Cravings: A 2012 research found that pranayama based on yoga helps lessen cravings in smokers who are attempting to stop.
Five pranayama techniques to try today
These breathing techniques are suitable at any time of day, however it is best to perform them on an empty stomach.
Bhramari (Humming Bee Breath)
By inhaling deeply and humming as you exhale, the Humming Bee Breath is a meditation technique that helps calm the mind. Those who suffer from hypertension or insomnia would especially benefit from this approach. To practise, close your eyes, sit comfortably with a straight back, and smile. Grasp the cartilage between your face and ear with your index fingers. Inhale deeply, then lightly push the cartilage while buzzing like a bee.
Either a high-pitched or low-pitched sound will work better. Repeat the process five to nine times by inhaling again. For a minute, close your eyes and pay attention to your body’s feelings as well as the silence inside. Try breathing like a bee three to nine times a day.
Kapalbhati (Shining Skull Breath)
The Skull Shining Breath is an effective method that can help with natural weight loss, energy channel cleaning, bodily detoxification, and increased intuition. It is not advised for practice at night since it requires a powerful exhale followed by a leisurely inhale. The quick breathing method known as kapalbhati is stimulating and stimulates the sympathetic nervous system.
Gamma-wave activity also increased, indicating enhanced concentration and focus. Although it is not advised for everyone, kapalbhati can be used to sharpen mental faculties or initiate asana practice. Complete inhalation, exhalation, and passive inhalation with 25–30 exhalations are all part of the technique.
Kumbhaka (Breath Retention)
When you hold your breath in yoga for ten seconds after you’ve fully inhaled, the pressure within your lungs rises and expands, giving your heart, brain, and muscles more oxygenated blood. After asana, practitioners can use this method to be ready for meditation, however nervous people can find it challenging. It is advised to increase the time gradually, starting with a 3-second hold. This yoga breathing technique is not recommended for anyone who has a history of seizures, heart issues, hypertension, brain aneurysms, or visual issues.
Ujjayi (Ocean Breath)
Yoga practitioners employ ocean breath, often referred to as triumphant breath, as a strategy to control their thoughts. It entails inhaling and gently exhaling till we produce a throat sound similar to a snore. This exercise can improve the calming effect of slow breathing, much like breaking waves in the ocean. You should practise breathing in via your nose, opening your lips, and gently exhaling with a “ha” sound. After a few repetitions, shut your mouth and release the air via your nose, retaining the sensation in the back of your throat.
Nadi Shodha (Alternate Nostril Breathing)
By inhaling and exhaling through one nostril at a time, alternate nostril breathing (ANB) is a technique that helps focus and quiet the mind. One of the most significant pranayamas is this slow one, which balances the left and right hemispheres of the brain, which correspond to our rational and emotional selves. The nadis, which are energy channels that transport cosmic and life force throughout the body, are cleared and purified by the exercise.
Try ANB after an asana sequence to help prepare the mind for meditation. Place your right hand closed in front of your nose while sitting comfortably, then extend your thumb, ring finger, and pinky. Using your ring finger, shut your left nostril after taking a breath. Breathe out slowly through your right nostril after opening it. Three to five times over.
Conclusion
A crucial component of yoga, pranayama, or breath control, is frequently performed in conjunction with poses and meditation. Its main objective is to improve the body-mind connection by encouraging awareness and relaxation. According to research, it improves blood pressure, lung function, and brain function in addition to overall physical wellness.
If you are new to pranayama, think about finding an instructor or enrolling in a yoga class. Before beginning a new regimen, speak with your doctor and take it carefully at first. It may help with mental health issues like stress and anxiety as well as physical ailments symptoms. Increase your practice progressively after starting gently.