Do you know we breathe 22,000 times a day? Have you ever noticed how the different states of anger, hunger, fear, and relaxation affect the rhythm of your breathing? But what if we tell you there is a way to regulate your breathing and your body’s response to all the signals? The answer is pranayam, an influential art and science that enables you to take charge of your life and regulate your reactions. In yoga, pranayam is used with other techniques, such as asanas (physical postures) and dhyana (meditation), to improve overall health. Yama signifies control, and prana means life energy in Sanskrit. Let’s learn more about what is pranayam, its benefits, and its techniques.
What is Pranayam – The Ancient Practice
Pranayam is an ancient Ayurvedic breath regulation practice. It is the fourth limb or anga of yoga. In this method, you intentionally inhale, exhale, and hold your breath to connect the mind and the body. Pranayama techniques help you manage and use your inner energy for self-improvement. Various breathing patterns in this yogic method aim to reduce the flow of prana in your body. As per Ancient Indian Philosophy, prana is the vital energy that fuels your mind, animates your body, and harmonises your soul. Thus, by regulating this prana, it can improve your mental, physical, and spiritual well-being. It can also help in detoxifying your body. One complete pranayam cycle has three phases:
- Puraka or inhalation
- Kumbhaka or retention
- Rechaka or exhalation
7 Benefits of Pranayam for a Healthy Life
Pranayam balances the mind and body while enhancing mental and physical wellbeing. Listed below are seven pranayam benefits that will make you start your yoga journey today.
- Reduces stress – Pranayam is believed to calm your nervous system and help reduce stress.
- Improves sleep quality – Bhramari, one of the types of pranayam, is said to slow down heart rate and breathing when done for five minutes. It helps calm the body, especially when you need a good sleep.
- Increases mindfulness – This technique also helps remove carbon dioxide and improve oxygen levels. Oxygen is needed to fuel the brain cells and improve concentration and focus.
- Lowers blood pressure – A study conducted on mild hypertension participants in 2014 claimed that people who did pranayam and antihypertensive medicines saw a more significant reduction in their blood pressure levels.
- Better lung functions – This is also a tremendous breathing-strengthening tool to help manage asthma and tuberculosis.
- Reduces cigarette craving – A study conducted showed that people who did just 10 minutes of breathing practice had reduced cigarette cravings.
- Enhances cognitive functions – Pranayam can be done in both slow and fast modes, and both help in improving cognitive functions. One of the studies showed that the fast way of doing it can help enhance sensory-motor and auditory skills.
Selecting Appropriate Pranayama Techniques
There are various types of pranayam, each with its benefits. However, if you are a beginner, the following are excellent options to start with:
Driga Swasham (three-part breath)
This simple technique requires inhaling through your nose, filling your stomach, chest, and clavicles, and then exhaling slowly through your nose.
Kapalbhati (bellows breath)
A vigorous exhale followed by a quiet inhalation that stimulates the body. This is also known as skull shining and is generally practised for energy cleaning and body detoxification.
Anuloma Viloma (alternate nostril breathing)
In this technique, you breathe through one nostril while the other is closed. Then, you exhale through the opposite nostril.
Bhastrika (bellows breath)
This excellent method helps boost your energy levels.
Nadi Shodhan (alternate nostril)
This method is believed to centre your mind by joining the left and right sides of your brain.
Bhramari (bee breath)
This excellent technique is performed to calm the mind and reduce the endless thoughts running in the mind.
Final Words
Pranayam is a beautiful technique that can change your mind, body, and spirit. It’s more than just breath control. Implementing it into your everyday routine can lower stress, increase mental clarity, and enhance your general well-being. With the superficial yet deep practice of attentive breathing, pranayam techniques provide a way to attain balance, vitality, or rest. By following this age-old practice, you can lead a happier and balanced life. So what are you waiting for; start your yoga journey today.
