Our life is controlled by Breathe, Pranayama is something which helps us in controlling our breath (Life aging)In this article we will see the benefits of pranayama yoga breathing
What is Pranayama?
Pranayam is a word derived from Sanskrit, where “prana” means life force and “yama” means control. Pranayama yoga, also known as breathing yoga, is based on the beliefs of controlling breathing and is almost always part of yoga. Pranayama plays a central role where together with the asanas/postures it helps you to tune into your body.
Breathing is part of life and is one of the most important bodily functions. There are five principles of yoga, one of which is Pranayama Yoga, which is a breathing exercise. It helps promote proper breathing. By breathing correctly, the supply of oxygen to the blood and the brain increases and this helps control the “Prana” or life. Pranayama Yoga, done in combination with asanas, produces the purification and self-discipline of the mind and body in the highest way.
There are eight members in Ashtanga Yoga, where Pranayama is the fourth “limb.” Many yoga gurus recommend including pranayama with yoga practice along with other limbs such as Niyama, Yama and Asana.
Benefits of Pranayama Yoga or breathing exercise
The way we breathe and the function of breathing is extremely important in the way the body reacts to difficulties. In today’s hectic life with air pollution and other respiratory problems, we tend to breathe shallowly and this limits natural functioning. of our lungs If we adopt the correct breathing technique, then it increases circulation and the absorption of oxygen in the body and the body can better get rid of toxins.
Pranayama yoga or breathing exercise also have many psychological benefits. According to modern research, pranayama yoga or breathing exercise has been reported to be beneficial for treating a variety of stress-related disorders. The benefits of Pranayama yoga or breathing exercises include:
- One of the benefits of Pranayama Yoga or breathing exercise is that it improves autonomous functions.
- Pranayama Yoga or breathing exercise, when performed regularly, can be beneficial in relieving asthma symptoms.
- Reduces the symptoms of oxidative stress.
- Improve your perception.
- Increase mental strength.
- It gives you great willpower.
- Pranayama Yoga or Breathing Exercise increases your ability to have a good judgment.
- It helps to live a long and healthy life.
What are the different stages of Pranayama Yoga or breathing Yoga?
Pranayam yoga or breathing yoga has four stages:
- Arambha: At this stage, the user develops an interest in controlling his breath.
- Ghata: This is an advanced stage where your internal processes help you control your breathing.
- Parichay: At this stage, you can feel a sensation of enlightenment.
- The fourth stage helps you unravel your potential to reach a higher mental level. This fourth stage is open to analysis and may or may not be included in the practice of yoga by some practitioners.
Below are six different styles of Pranayama Yoga or breathing exercise
Bhastrika Pranayama also known as “Bellows Breath”
Bhastrika Pranayama Technique or Bellows Breath Technique are the following:
- Inhale deeply through your nose and you will feel your diaphragm go down, the expansion of the lungs and your abdomen projects outward.
- Quickly exhale through the nostrils and feel the bones in your neck going down, deflating your chest and shrinking your abdomen. You should exhale faster than you inhale.
- Repeat this for a few minutes.
- Increase your breathing rate as you practice more and more. Always start slowly to avoid hyperventilation and increase speed gradually.
Kapalbhati, also known as “Bright front breath”
Kapalbhati technique or bright forehead breath technique are as follows:
- Very slowly, breathe through your nose until the lungs have fully expanded.
- You can feel your diaphragm moving down, allowing the expansion of the lungs and the forced abdomen outward.
- Exhale forcefully through the nostrils with full emphasis on your exhalation along with stretching the muscles of your stomach, to expel the air.
- The time needed to exhale should be less than inhalation.
- Repeat these breaths for about 10 to 12 minutes.
- You can rest for a minute in the middle.
Anulom Vilom, also known as “alternative nasal breath”
Steps to do the Anulom Vilom technique or the alternative technique to breathe with the nostril are as follows:
- Keep your eyes closed and focus on the breathing process.
- With the right thumb, close the right nostril.
- Next, inhale deeply and slowly through the left nostril until the lungs fill with air.
- You may feel your diaphragm move down and the abdomen projects outward. You can also feel the chest expansion along with the lifting of the bones in the collar.
- Now take the thumb out of the right nostril and continue placing the right hand adjacent to the nose and lungs full of air.
- Then use your middle and ring finger, block the left nostril. You can use your other hand if you wish.
- Exhale or exhale slowly through the right nostril. You can feel the clavicles descend, deflate the chest and shrink the abdomen.
- After exhaling completely, continue to keep the left nostril blocked.
- Inhale or breathe through the right nostril until the lungs are full of air.
- Next, close the nostril to the right and release the left nostril.
- Exhale slowly through the nostril on the left. This completes a single session of Anulom Vilom Pranayam.
- Continue to do this for 13 minutes. You can rest for a minute if you wish.
Bahya Pranayam, also known as “External Breath”
Bahya Pranayam technique or external breathing technique are as follows:
- Inhale deeply through the nose.
- Then exhale strongly using the diaphragm and stomach to expel the air. “Forced” exhalation is the way you contract your abdominal muscles to expel or expel air from your body. However, it should not cause you any discomfort.
- Bring your chin toward your chest and pull your abdomen so that there is a felt with concavity / under the ribcage.
- Hold this position along with your breath until you begin to feel uncomfortable.
- Next, lift your chin and inhale slowly so that your lungs expand with the air.
- Repeat this 5 times.
Bhramari Pranayam also known as “Bee Breathing”
Bhramari Pranayam technique or Bee breathing technique are as follows:
- Close your eyes and focus on the breathing process.
- Place the thumbs inside the ears and the index fingers directly above the eyebrows. Place the rest of the fingers on the sides of the nose with the little fingers adjacent to the nostrils.
- Inhale deeply through the nose. With your little fingers, partially close your nostrils while keeping your lungs occupied with air.
- Exhale through the nose along with a buzz that should start from the throat.
- Repeat this three to five times.
Udgeeth Pranayam, also known as “Singing Breath”
Udgeeth Pranayam technique or singing breathing technique are as follows:
- Inhale deeply through the nose.
- Then, very slowly exhale while singing “Om.” The “O” must be long with the “M” short.
- Repeat this three to five times.
Useful tips for doing Pranayama Yoga or breathing exercise
- It is better to practice pranayama yoga or exercise in the morning.
- Do not draw on your abdomen very strongly. While doing pranayama, try to keep your stomach muscles relaxed, as if you had them very tight, then you cannot inhale oxygen deep into the lungs.
- Stop any of the pranayama exercises if you feel uncomfortable or stunned.
- Take breaks when necessary while practicing pranayama yoga or any of its styles.
- If you have a health problem, such as hypertension, hernia, heart problems, etc., be sure to consult your doctor. and get consent before starting pranayama yoga or breathing exercise.
- Make sure you don’t suffer any nasal congestion, as breathing through the nose / nostrils is a vital part of pranayama yoga.
- Always sit in a relaxed and comfortable position and keep your spine straight. You can use the traditional Lotus Position or just sit on a stool or chair.
- If you are practicing pranayama yoga or breathing during the night, make sure your stomach is empty. There must be a space of a few hours between your last meal and Pranayama.
Safety tips before starting to practice Pranayam
- Mothers who wait will receive their doctor’s consent before starting pranayama yoga.
- If you have a fever or are suffering from any medical condition, then you should check with your doctor before starting Pranayama yoga.
- People who have abdominal surgery, wounds, hernias, appendicitis, peritonitis, uterus or rectum prolapse or women who have recently given birth should not do Kapalbhati Pranayam.
- Children older than 5 years should perform Bhastrika Pranayam for no more than 2 minutes, and Anulom Vilom and Kapalbhati Pranayam should not exceed 5 minutes.
I hope you guys understand very well benefits of pranayama yoga breathing. If you have any doubts then let me know in the comment section. Stay healthy stay fit