Pranayama Techniques and Their Health Benefits
It is the breath, life, and energy together called – Prana. Your body will experience full energy when pranic levels are high. Pranayama is the control of breath and this breathing technique increases vitality, mental focus, and consciousness.
Have you ever wondered how kids seem to play with unending energy? Do you feel that you should be more active? We usually think that food is the only energy provider and forget about the other important sources. Unlike us, children naturally have a free flow of breath where the chest opens well which makes them more active and energetic.
The science behind Pranayama
Our breathing happens automatically, we do not have to think to breathe. During Pranayama this involuntary part of brain shift towards being more voluntary which then activates the cerebral cortex and other parts of the brain. This voluntary element brings physiological, psychological and spiritual benefits.
Deep conscious breathing expands your lungs, which have a profound impact on your health reaching every cell of your body. Your breathing is related to mind, every action of yours affects breathing. Think about how you breathe during fear or anger and compare it to breathing when you are relaxed. The slow and deep breathing during relaxation shows that when the breath becomes calm your mind will too.
Breath is connected to the nervous system as, enhanced breathing improves mental focus, promotes clear thinking and deepens the awareness. This breathing awareness leads to conscious living with conscious actions. Hence we can say Pranayama is a wonderful tool for self-management.
Practicing Pranayama Techniques
Pranayama or conscious breathing is not as easy as it sounds, it is certainly a mental challenge. Ideally, it should be practiced daily at least for a few minutes. Sit comfortably in an erect position with head, neck and back in a straight line. Release all the pressure and breathe steadily and deeply.
Types of Pranayama Techniques and Their Health Benefits
Different types of Pranayama, when practiced with ease bring great relaxation to the body and mind. All you need to do in Pranayama is a comfortable pose, a few minutes and a space free from all distractions.
1. Nadhi Shodhana
If you are suffering from mental stress and foggy mind, then try Nadhi Shodhana. It is believed that this breathing technique helps to calm mind, purifies the blood and also increases mental alertness.
How to perform:
- Sit comfortably in a cross-legged position
- Use the right thumb to close your right nostril, inhale deeply through the left nostril
- Now block the left nostril and exhale fully through right one.
- Keep the left nostril closed, inhale through the right nostril and exhale through the left.
- Continue this cyclic breathing for 10 minutes.
Benefits:
- Boosts your energy
- Improves mental clarity
- Has a soothing effect on your nervous system
Nadhi Shodhana can be done at any time of the day. In particular, it is helpful when you are stressed or having trouble falling asleep.
2. Kapalabhati Pranayama
Kapalbhati pranayama means skull shining breathing technique. This technique is very helpful in detoxifying the body and clearing the energy channels.
How to perform:
- Sit in a comfortable position with crossed-leg. Inhale and exhale deeply for two to three times
- Now inhale deeply and exhale forcefully through your nose
- Count 10 to 15 sharp and quick exhalations, gradually increase the number.
Benefits:
- Generate body heat and dissolve the toxins
- Reduces dark circles by reducing stress
- Enhances kidney and liver function
- Strengthens your lungs
- Helps remove acidity and gas related problems
Kapalabhati is normally practiced in the mornings. Do not practice kapalabhati pranayama with a full stomach and also avoid during pregnancy or if you have any heart-related health issues.
3. Ujjayi Pranayama
Ujjayi refers to the ocean, it also means victorious breath. Ujjayi pranayama gives control over the airflow through the lungs resulting in studier, longer and deeper breath. Your body receives more oxygen, which further enhances purification and nourishment of the cells of your body.
How to perform:
- Sit in a comfortable position with crossed-leg. Breath in and out through the nose.
- After a few cycles, exhale with your mouth open trying to make a sound “HAAH” as if you are trying to fog a mirror.
- Once you are comfortable with that sound, close your mouth and attempt to make a similar sound while exhaling through your nose. You will feel the muscles constricting at the back of your throat.
- Continue for 10 to 20 breaths.
To check if you got Ujjayi pranayama right, close your ears and listen to your internal sound. It will sound like waves of the ocean.
Benefits
- Increased oxygen levels in the blood
- Relieves tension
- Improves blood circulation
- Helps detoxify mind and body
4. Bhramari
Bhramari pranayama is also known as Humming bee breath is particularly effective in instantly calming down the mind. During this pranayama, throat produces a sound similar to the humming sound of a bee.
How to perform:
- Sit in a comfortable position on the floor. You can use a cushion or blanket to elevate your hips.
- Keep your head, neck, and back erect by lengthening the spine.
- Close your mouth, relax your jaws with teeth slightly apart. Press your tongue with the roof of your mouth and maintain this position.
- Close both the ears with the thumbs and let other fingers cover the eyes.
- Inhale fully and exhale, get absorbed in the humming sound that fills your skull.
Benefits
- Helps relieve tension and anxiety instantly
- Reduces headache and migraine
- Increased concentration and memory
- Reduces blood pressure
- Prepares your mind for meditation
This simple technique can be practiced anywhere and anytime. Bhramari Pranayama can be a great way to de-stress yourself during your busy work routine.
Final words
Pranayama practice is beneficial for your health in many ways. In this fast-paced life, pranayama helps in overall wellbeing by bringing harmony between mind, body and soul.
Let’s practice pranayama regularly to hear our own inner voice and find our own breath. Pranayama is for self-appreciation and better health. Let\’s inhale and exhale for peace.