What is Pranayama?
In yoga, it is said that, breath is life. Breathing is necessary, inevitable and granted part of our life. It is something that we do automatically, involuntarily and unconsciously. Pranayama is a yogic practice that focus on breath. Sometimes it is referred to as the “heart of yoga.” In Sanskrit language, prana means 'vital life force', and yama means 'to gain control'. Breath is associated with the prana.
That means, pranayama is to elevate the prana shakti, or life energies. There are Eight Limbs in yoga, Pranayama is the fourth of them. From ancient times, it is believed that pranayama had the power to bring the body and elevate the mind and spirit, breath can directly affect the quality of our health and life.
Benefits of Pranayama
The benefits of pranayama have been widely researched. According to scientific studies, pranayama may benefit in your physical and mental health in a variety of different ways. Let’s have a look at eight of these benefits in more details.
1. Pranayama decreases stress
In a study of 2013 shows that, pranayama decreases stress levels in healthy young and adults. Pranayama calms the nervous system, which improves your stress response. Another study also shows similar benefits.
2. Improves sleep quality
Whereas pranayama decreases stress and that helps a person to sleep perfectly. Another technique of pranayama called Bhramari pranayama. In this technique a person have to practice slow down breathing and heart rate, This may help one to calm body for sleep.
A study of 2019 shows that, pranayama improves sleep quality in people sleep apnea, it decreased snoring and daytime sleepiness.
3. Increases mindfulness
Breathing is an automatic process. We do it without giving it much thought at all. But in pranayama, we need to be aware of our breathing and how it feels. When we focus on the present moment, instead of the past or future, this is called mindfulness. During pranayama one can go through this process.
According to a study of 2017, it is proved that students who practiced pranayama shows higher levels of mindfulness than those who didn’t.
4. Reduces high blood pressure
When your blood pressure reaches an unhealthy level, it is called high blood pressure or hypertension. It has some serious risk on health condition like heart disease and stroke. Pranayama helps to minimize hypertension. A study of 2014 shows that pranayama reduced blood pressure in antihypertensive drugs taker patients also.
5. Improves lung function
Slow, forceful, disciplined breathing process of pranayama helps to strengthen our lungs. According to pulmonary test results, pranayama practice improved multiple parameters of lung function.
It helps to strengthen many lung conditions, includes:
- pneumonia and tuberculosis
- allergic bronchitis
- asthma
Pranayama also helps to enhance brain functions. A study shows that, 12 weeks of pranayama practice improves working of memory, cognitive flexibility, and reasoning skills. It is also associated with better auditory memory and sensory-motor performance.
7. Reduces cigarette cravings
There is evidence that, A 2012 study shows, pranayama could decrease cravings for cigarette and helps to quit smoking.
8. Heal Psychosomatic disorders
The diseases involves to both the body and mind are called Psychosomatic disorders. Psychosomatic diseases includes migraine, headaches, ulcers, and psoriasis are healed by the pranayama practice.
How to practice Pranayama
You can do pranayama in any situation like by sit or lie and practice various breathing exercises. Try to coordinate your breath with your movements. You can also introduce pranayama into your daily life activities like during physical exercises, in stressful situations‚ or to cope various health challenges such as insomnia. During pranayama practice keep your breath slow and steady, breath in and out of the nose and keep down into the belly. Always sit with a straight spine and a relaxed body. While you are practicing Pranayama, let go of any thoughts and focus on the type of breathing.
To practice Pranayama correctly please follow the below link:
https://youtu.be/N2wR1OWhD4s
Types of Pranayama
- Yogic Breath
- Dirga Pranayama
- Ujjayi Pranayama
- Sama Vritti Pranayama
- Nadi Sodhana Pranayama or Anuloma Viloma
- Bhramari Pranayama
- Udgeeth Pranayama
- Kapalabhati Pranayama
- Bhastrika Pranayama
- Sit Cari Pranayama
- Shitali Pranayama
- Chandra Bhedana Pranayama
- Surya Bhedana Pranayama
When to practice pranayama?
Practising in the early morning around sunrise is the ideal time for pranayama. Second best time is in the evening around sunset. You can practice different breathing methods of pranayama during the morning or mid-day tor in the evening to boost your energy and focus.
Tips to practice pranayama
- Practice slow but steadily
- Stay focused
- If you feel pain in any parts of the body, focus on relaxing that area.
- Practice daily and should be on an empty stomach
- Try to practice at the same place and same time
- Wear loose-fitting, comfortable clothes
- Practice 15-20 minutes each day
Cautions For Practising Pranayama
Please consult with a doctor before practising pranayama If:
- You have severe breathing or respiratory issues
- You have severe asthma or high blood pressure and you don’t hold breath
- Avoid Bhastrika pranayama during pregnancy, hernia or during abdominal surgery.
Books and YouTube channels on Pranayama
To practice pranayama you can follow bunch of YouTube channels and books. Here I mentioned several books and channels on pranayama that go into much details about pranayama practice. Please check out the following books:
1. The Power of Breath: The Art of Breathing Well for Harmony, Happiness and Health by Swami Saradananda.
2. The Breathing Book: Good Health and Vitality Through Essential Breath Work by Donna Farhi.
3. Light on Pranayama by B K S Iyengar.
4. The Yoga of Breath: A Step-by-Step Guide to Pranayama by Richard Rosen
5. Pranayama beyond the Fundamentals: An In-Depth Guide to Yogic Breathing by Richard Rosen
Please check out the following channels:
1. Bharti Yoga
2. Shrimad Rajchandra mission dharmapur
3. Swami Ramdev
4. Ventuno Yoga
5. YogBela