Benefit with Tangible and Intangible Effects of Pranayama Breathing Exercises
When the rigors of life as usual starts to tire one out, taking a holiday seems the most happy prospect but what if you cannot catch a break and still have to go on dealing with stress? Try a different outlet with yoga as your guiding light. While yoga refers to a vast and profound range of things starting from moral-ethical codes to discipline of the body and mind, its central emphasis always lies on that of breath. Let us highlight a few benefits, both tangible and intangible involved in this core yoga. Let us draw our focus on pranayama breathing benefits:
Restful Sleep and Calm for Nervous System with Anuloma-Viloma
This one is to be tried when you are exhausted or torn apart with anxiety. The calming slow rhythm of anuloma-viloma brings natural calmness to the mind and releases tension from the untapped parts of the body.
How to Do:
- You can perform this either seated or lying down comfortably. Start by emptying out your lungs of air making sure to inhale into your belly and not into your chest by placing a thumb on one nostril and breathing through the other. Exhale fully in the reverse with the previously blocked nostril.
- Perform a complete cycle of breath including inhalation-exhalation through both nostrils.
- Try a four-count inhale-exhale when you are starting out and hold your breath till exhalation to at least eight counts.
- Perform upto ten cycles and feel a good change with pranayama breathing benefits coming over your body.
Internal Cleansing with Kapalbhatti Pranayama
“Skull-shinning” or Kapalbhatti pranayama is counted among the internal kriyas of yoga. With this, the practitioner can clear up the nasal and aural passage and other blockages of channels with mucus. The benefits are many: relief from congestion, better breathing, reduced bloating, improved lung capacity, and invigoration with building of heat in the body. The method is simple and can be easily incorporated into the schedule of yoga breathing exercises for beginners.
How to Do:
- Start by exhaling from the bottom of your belly while seated on a straight-backed seat in an erect posture.
- Now inhale with both nostrils followed by a sharp exhalation and all the while your navel must be pulled towards your spine. Follow this with a soft inhalation.
- Maintain a round of 30 counts of inhale-exhale everyday with gaps for deep breathing in between.
- Feel free to begin with 15 counts of inhalation and exhalation, working your way upto 30 counts gradually.
Pranayama breathing benefits with Kapalbhatti can be experienced best for relief when you are feeling congested or bloated but remember not to try this in full stomach.
Calming to Mind with Full Expansion of Lungs by Ujjayi Pranayama
This is a vigorous breath pattern, literally meaning victory breath and it is also called by the name of ocean-breath because of the spirited sound that it creates. This encourages complete expansion of the lungs and thus facilitates relaxation and calmness in the mind.
How to Do:
- Sit comfortably with an erect spine and begin drawing in fresh gusts of breath through both nostrils, inhaling to the entire capacity of your lungs.
- Folow this by holding onto a breath a second longer, constricting this gulp of air at the back of your throat as though you are about to whisper a secret, now exhale thoroughly through both nostrils.
- The exhalation must come out in a forceful gust and as you do this you must feel the air rush on the roof of your mouth.
Practice these intensive breathing techniques regularly, pranayama breathing benefits are best reaped when integrated with your yogasana movements.
Author Bio: Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He provides yoga teacher training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. His strong connection with Yoga and the Himalayas has made him to organize yoga, meditation and Ayurveda tours, and retreats in the Himalayas.