Yoga has been a part of the Indian lifestyle since ancient times and its medical, as well as health benefits have been recognized all over the world. Yoga not only maintains physical health, but mental and spiritual health as well. Regular practise of yoga is also known to increase the lifespan and even cure certain complicated diseases. Yoga includes breathing exercises, asanas and meditation. Proper breathing being the core of yoga and therefore, to have controlled breathing, ‘Pranayama’ is practised. To understand more about it, the ETV Bharat Sukhibhava team spoke to Dr. Hemant Sharma, HOD and Assistant Professor, Department of Yoga at Choithram College of Professional Studies, Indore.
Do pranayama for improved breathing What Is Pranayama?
Dr. Sharma explains that in pranayama, ‘pran’ means energy or force of life, and ‘ayam’ means expansion, which together means expansion of energy. Pranayama spreads energy in the whole body through breath. However, pranayama is just a part of the complete yoga process and it will not benefit much unless asanas are also performed with it. Pranayama works to strengthen and balance the entire pulse system and keeps the mind-brain calm and stable.
Types Of Pranayama
Dr. Hemant Sharma explains that the practice of Pranayama can be done by sitting in any posture such as Sukhasana, Siddhasana, Vajrasana, Ardha Padmasana and Padmasana. Different types of pranayama are mentioned in yoga, some of which are:
Nadi Shodhan Pranayama (Alternate Nostril Breathing)
In this, while sitting in Sukhasana, use the thumb of your right hand to close your right nostril and inhale from your left nostril. Now close your left nostril using your ring and little finger, lift your thumb and exhale from your left nostril. Repeat this in reverse manner and continue it for 10-15 minutes.
Ujjayi Pranayama (Ocean Breath)
Sit in Sukhasana or Padmasana. Take a deep breath in such a manner that sounds like that of ocean waves are produced from the throat. Now keep your mouth closed and exhale through the nose. Repeat this 10-15 times.
Kapalbhati Pranayama (Skull Shining Breathing)
While sitting in either Sukhasana or Padmasana, breathe normally 2-3 times. After this, take a deep breath in and then exhale with force. The effect of your breathing and exhalation process should be seen on your stomach. As you exhale, pull your stomach and navel back towards your spine, as much you can do comfortably. Repeat it for 20-30 times.
Dirga Pranayama (Three Part Breath)
For this, you have to lie down on your back. First take a quick breath in a manner that your belly expands, hold it for a while and then slowly exhale. For the second and third time, take a more deep breath, hold it for a while and then exhale. Repeat this process 5-6 times.
Vilom Pranayama
In this, first you have to inhale and hold your breath for a while and then exhale and hold it for a few seconds. Repeat this process 5-6 times.
Anulom Pranayama
This is quite similar to Vilom Pranayama. Block the left nostril as you breathe in from the right one and then repeat it with the other side.
Bhramari pranayama (Bee Breathing technique)
In this pranayama both your eyes and ears remain closed. You close your ears with your thumbs and close your eyes with the help of your fingers. Now take a deep breath while chanting Om and release, in other words, you need to make a bee like buzzing sound. Do this process 10-15 times.
Bhastrika Pranayama (Bellows Breath)
If you want to keep the body warm during cold days, then doing this pranayama can be very beneficial. Take posture by crossing your legs or sitting in Sukhasana and breathe in a fast pace and exhale. After a few rounds, slow down the process and finish it.
Sheetali Pranayama (Cooling Breath)
Roll your tongue, keep your chin forward and inhale through your mouth. Hold your breath for sometime. Now close your mouth and gently exhale through your nose. This type of breathing brings coolness in your body.
Benefits Of Pranayama
All these pranayamas are very beneficial if performed in the correct manner. Regular practice of Pranayama regulates blood pressure in the nerves. It also increases the capability of lungs to take in more oxygen, which boosts the supply of oxygen in our body, creating a positive effect on the whole body. Apart from this, pranayama proves to be very beneficial in diseases like asthma, allergy, sinusitis, chronic nausea and cold.
Not only physical health but mental health too is benefitted with pranayama. It can ease certain mental conditions including stress, depression and restlessness. Also, it helps relieve asthma and stammer related disorders. It is also said that regular practise of pranayama can also increase the lifespan of a person.
Therefore, all these breathing techniques/exercises are very beneficial if performed in a correct manner. However, it is always recommended to perform it under expert supervision only.
