Introduction:
Yoga helps boost metabolism, improves digestion, and reduces symptoms and pain of several diseases. Yoga combines different forms of postures, breathing exercises, and meditation techniques. Pranayama is usually practiced along with yoga. It is also called breath control. It involves controlling the breath in different frequencies, duration, and lengths. Pranayama helps in connecting the mind and body. It also helps clean the toxins in the body and circulate oxygenated blood. It helps in improving digestion and also helps to reduce various medical symptoms. Pranayama includes three stages. They are inhalation or puraka, retention or kumbhaka, and exhalation or rechaka.
What Are the Ideal Pranayama Techniques That Everyone Can follow?
The ideal Pranayama techniques that everyone can follow include the following:
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Anulom-Vilom Pranayama or Nadi Shodhana - It is also called alternate nostril breathing. It is practiced by closing one nostril during inhaling and exhaling through the opposite nostril by closing the other. This process is repeated on the opposite side. So it is called alternate nostril breathing. This type of pranayama gives many physical and mental benefits like increasing the strength of breathing, improving cardiovascular changes, and also helping in reducing stress. The Anulom Vilom Pranayama is usually practiced on an empty stomach by sitting in a cold and comfortable environment. The pranayama is usually performed sitting by keeping the spine and neck straight and closing the eyes. Focus on breathing which helps in calming the body and mind. This pranayama method gives an immediate calming effect and will help improve sleep quality. It helps in reducing cardiovascular and respiratory problems by improving breathing capacity. It also helps in reducing stress and improving overall well-being. It helps in the purification of blood and reduces blood pressure.
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Bhramari Pranayama - Bhramari pranayama helps in relaxing and calming the mind. It helps in reducing anxiety, anger, and frustration. It resembles the humming sound made by a bee. So it is also called bee breath. The Bhramari pranayama helps relax and soothe the nerves in the brain. This is done by closing the eyes while sitting in a comfortable and quiet place. Keep the index finger on the cartilage present between the ear and cheek. Take deep breaths and press the cartilage while breathing. Make a gentle loud humming sound. Continue to do these steps four to five times. The Bhramari pranayama helps in reducing tension and anger. It is very effective in people who have hypertension. It helps in calming and relaxing the disturbed mind. It helps in reducing migraines and improves memory and concentration. Bhramari pranayama also helps in building confidence.
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Ujjayi Pranayama - It is also called the ocean breath because it resembles the sound of ocean waves when air moves in the throat or glottis. It helps in creating heat and thereby relaxing the mind and body. The Ujjayi breath is produced from the back of the throat by constricting the glottis. During inhalation, the lungs expand, which helps massage the internal organs and supply more oxygen to the different systems present in the body. The inhalation and exhalation in Ujjayi breathing are slow, deep, and soft and help relax the body. The Ujjayi pranayama is usually practiced in a sitting position. It helps in reducing stress, fatigue, and negativity. It improves focus and gives relaxation and calming effects to the mind and body. The Ujjayi pranayama is practiced in three different stages to distribute energy to the lungs' upper, middle, and lower lobes during exhalation and inhalation. The Ujjayi pranayama improves longevity by the pace of the breath. It helps in cleaning and refreshing the mind and body. It promotes focus and mental clarity and boosts immunity. It helps rejuvenate and calm the nervous system, thereby improving sleep. It helps in reducing the problems related to the thyroid gland and reduces blood pressure and other cardiovascular diseases.
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Kapalbhati Pranayama - Sit straight on the floor by keeping the spine erect. Place the right hand on the knees by keeping the palms upward. Take deep breaths. Exhale and bring the navel inwards towards the spine. Rest the left hand on the stomach and feel the contractions in the abdominal muscles. Relax and take 20 deep breaths. Feel the sensations in the body and repeat two more rounds of these steps. The Kapalbhati pranayama helps in reducing weight by increasing metabolism. It helps in improving the capacity of the respiratory system. It helps stimulate the digestive system and helps people who have diabetes. It also helps improve blood circulation and reduces stress and depression. It improves nutrient absorption, digestion, and distribution throughout the body. It helps rejuvenate the nervous system and keeps the body and mind calm and relaxed.
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Bhastrika Pranayama - Bhastrika pranayama helps in calming the mind and body. It helps in cleaning the nasal cavity. It helps in removing negative thoughts, stress, and anxiety. It improves focus, awareness, and concentration. It also helps in improving oxygenated blood circulation throughout the body. The Bhastrika pranayama should be avoided by people with recent surgery, high blood pressure, pregnancy, or any bipolar symptoms. It is also called bellows breath, and it helps in improving immunity. Bhastrika pranayama is performed by taking deep breaths through the nose. Inhalation and exhalation are done repeatedly with the help of diaphragmatic muscles. During inhalation, the abdomen has to move out, and the diaphragm will move inwards, and during exhalation, the diaphragm moves out and the abdominal muscles inwards. The breathing should be in a rhythmic and controlled manner. One round of Bhastrika pranayama includes ten deep breaths.
Conclusion:
Yogic breathing, or pranayama, helps increase energy by connecting the body and mind. Pranayama helps in the purification and rejuvenation of the body by controlling the breath. Pranayama is usually practiced in the morning or evening. While doing breathing techniques, sit in a comfortable and clean environment which helps in giving positive energy to the body and mind. Practice the pranayama technique daily for 20 to 25 minutes. It should be practiced on an empty stomach. While doing pranayama, focus on the sensation in the body, which helps to relax.
