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Pranayama is a yoga practice that focuses on an individual's breathing. This term derives from two Sanskrit words- "Prana", which means life energy and "Yama", which means control.
Pranayama can increase your energy, improve your mental clarity and physical health and remove stress. It is becoming increasingly popular these days, and one should reap the benefits of this ancient breathing technique that has its roots in India.
Now, let us learn about the various types of Pranayama techniques you can learn to improve your health.
Pranayama is a yoga practice that focuses on breath control. It involves specific techniques for regulating the breath, aiming to enhance physical and mental well-being. By controlling the breath, practitioners can calm the mind, increase energy, and improve concentration. Pranayama is often used to prepare the body for meditation.
It is considered a vital component of yoga and is believed to promote overall health. Regular practice can help reduce stress and balance the body's systems.
In pranayama, "pranas" refer to the vital life forces that flow through the body, sustaining physical and mental functions. These pranas are essential for maintaining health and vitality, and each governs different aspects of the body's energy system.
According to ancient yogic texts, there are five primary pranas, each with a unique role and influence. The harmonious flow of these pranas is believed to promote overall well-being. Below is a table representing the five pranas and their corresponding functions:
Generally, while performing any Pranayama, instructors suggest that individuals sit in a comfortable meditative position. Individuals are further advised to keep their spine and head straight so they fall in one straight line. Moreover, one should practice this breathing exercise on an empty stomach for this technique to be effective.
Here are the various types of Pranayama techniques:
This is full yogic breathing with a three-part breathing technique. It is one of the most basic types of breathing exercises and is perfect for beginners. Practising Dirga Pranayama will help individuals correct their irregular breathing habits.
Origin: This word originated from a Sanskrit word, "Dirgha", which means long.
Benefits:
Below are a few benefits of the Dirga Pranayama:
How to Perform:
To perform Dirga Pranayama, follow these steps:
While performing this Pranayama, one tries to align the length of each inhalation and exhalation. This breathing exercise helps the individual reach a state of deep relaxation, nourishing one's soul. Since it is performed with four different stages, people sometimes use the term "square box breathing" to describe Sama Vriti.
Origin: The name for this exercise originated from two Sanskrit words, "Sama" and "Vriti". These terms mean equal and flow, respectively.
Benefits:
Below are a few benefits of the Sama Vriti:
How to Perform:
To perform Sama Vriti, follow these steps:
This kind of Pranayama is suitable for beginners as one can do this exercise lying down or sitting in a meditative position. Viloma Pranayama will help one calm his/her mind and completely relax the nervous system. Regular yoga practitioners often perform this exercise before or after they begin their meditation or any other form of Yoga so that they can calm their minds.
Origin: This exercise originated from Sanskrit words "Vi" and "Loma", which mean contrary to and hair, respectively. So, it means going against the grain.
Benefits:
Below are a few benefits of the Viloma Pranayama:
How to Perform:
To perform Viloma Pranayama, follow these steps:
People often use the term ‘Anuloma Vyloma’ or alternate breathing to refer to this breathing technique. This exercise is great for balancing all the energies inside one's body. It balances all three doshas in one's body.
Origin: Nadi is a Sanskrit term which means channel, and Shodhana translates to purification.
According to Ayurveda, the main aim of these techniques is to clean all three Nadis in one's body. These Nadis are- Ida, Pingala and Sushumna.
Benefits:
How to Perform:
To perform Nadi Shodhana, follow these steps:
After completing one round, you can repeat these steps a few more times.
You must rapidly inhale and exhale while performing this breathing exercise. This exercise aims to create rhythmic breathing, and they are typically fast-paced. As a result, your diaphragm will stimulate movements like that of a pair of bellows.
Origin: Bhastrika originated from a Sanskrit word that translates to bellows.
Benefits:
How to Perform:
To perform Bhastrika Pranayama, follow these steps:
To perform this breathing technique, you need to create a humming sound while breathing. The vibrations that these sounds generate create a soothing sensation for practitioners. This low-pitched humming sound resembles a bee's buzzing.
Origin: Bhramari originated from an ancient Sanskrit word, "Bhramar".
Benefits:
Below are a few benefits of the Dirga Pranayama:
Helps in reducing insomnia, stress, anxiety and anger
Extremely useful for pregnant women who are in labour
Promotes regeneration of tissues in one's body
How to Perform:
To perform Dirga Pranayama, follow these steps:
Practitioners use the cooling breath to perform this type of Pranayama. Practising Sheetali Pranayama will help cool you down on a warm summer day. Additionally, it will soothe your muscles and nervous system.
Origin: This term originated from the Sanskrit word "Sheetal", which means cool and calm.
Benefits:
Below are a few benefits of the Sheetali Pranayama:
How to Perform:
To perform Sheetali Pranayama, follow these steps:
You can keep repeating this process as many times as you need or till the time you have cooled down.
This exercise is similar to the ocean waves. Moreover, yoga instructors consider this exercise one of the best breathing techniques to cool off one's mind and body. Ujjayi Pranayama, also known as the "Victorious Breath," involves deep, slow breathing with a slight constriction in the throat. It creates a soothing sound, helping to calm the mind and body.
Origin: Ujjayi is an amalgamation of 2 Sanskrit terms. The first one is "Uj", which means expand, and the second is "Jaya", which means conquest. This exercise mainly focuses on expanding all organs in one's body.
Benefits:
Below are a few benefits of the Ujjayi Pranayama:
To perform Ujjayi Pranayama, follow these steps:
Many people also refer to this Pranayama as the breath of fire, and its main aim is to build heat in one's body. It also increases vibrational energy in an individual's pranic body. Kapalabhati Pranayama, often called "Skull Shining Breath," is a powerful breathing technique that involves forceful exhalations and passive inhalations.
Origin: This term means shining skull in Sanskrit, and it is one of the most powerful and deep cleansing Pranayama amongst all the other Pranayama kinds.
Benefits:
Below are a few benefits of the Kapalabhati Pranayama:
How to Perform:
To perform Kapalbhati Pranayama, follow these steps:
This is another popular Pranayama technique often taught in Kundalini yoga classes. It will help you to awaken your Kundalini Shakti. This practice energises, stimulates the body's warming energy, and enhances mental clarity. It's ideal for boosting vitality and activating the body's internal heat.
Origin: Surya is the Sanskrit term for Sun, and it is connected to Pingala Nadi in one's body.
Benefits:
How to Perform:
To perform Surya Bhedana Pranayama, follow these steps:
It is believed that a human's left side is believed to be associated with lunar energy, and practising this technique will allow you to feel a cooling effect in your body. Chandra Bhedana Pranayama, or the "Moon Piercing Breath," involves inhaling through the left nostril and exhaling through the right.
Origin: This Pranayama got its name from a Sanskrit word which means Moon.
Benefits:
Below are a few benefits of the Chandra Bhedana Pranayama:
How to Perform:
To perform Chandra Bhedana Pranayama, follow these steps:
You can repeat this for 20 rounds.
Simhasana Pranayama, or "Lion's Breath," involves forceful exhalation with an open mouth and extended tongue, mimicking a lion's roar. This Yoga relieves tension and stretches out your facial muscles. Alongside, the face, tongue, and jaw are also stretched out. If you want to achieve a healthy glowing face, this is one of the best Pranayama exercises to practice.
Origin: The exercise gets its name from the Sanskrit word Simha, which means lion, which is why people often refer to it as the lion's breath.
Benefits:
Below are a few benefits of the Simhasana Pranayama:
How to Perform:
To perform Simhasana Pranayama, follow these steps:
Continue these steps at least 20 times.
In Yoga, the regular breathing pattern which is relaxed and does not call for any kind of control is called quiet breathing. This is one of those Pranayama techniques that combine fast and deep breathing. It is often used as a foundational technique in meditation and mindfulness practices.
Origin: There is no record of this breathing technique's origins. However, many instructors use this technique during or after performing intense meditation.
Benefits:
Below are a few benefits of the Quiet Breathing:
How to Perform:
To perform Quiet Breathing, follow these steps:
With this technique, one can regain his/her mind and body's tranquillity. This technique preaches practitioners to take deep and nourishing breaths, energising one's body and mind. Additionally, it will help in uplifting one's mood as well. It is commonly used to enhance focus and promote physical and mental well-being.
Origin: Similar to quiet breathing, the exact origin of deep breathing is also not known. However, instructors often suggest people perform this technique during stressful situations to understand the full potential of this technique.
Benefits:
Below are a few benefits of the Deep Breathing:
How to Perform:
To perform Quiet Breathing, follow these steps:
In this technique, practitioners are supposed to use certain actions to help them contract certain muscles. There are three types of locks in this method: Jalandhara Bandha, Moola Bandha and Uddiyana Bandha. All three locks make up the Maha Bandha or Tribandha.
Origin: Tribandha originated from the Sanskrit word "Bandha", which means a lock. In this Pranayama, one tries to lock one's throat, abdomen and perineum muscles.
Benefits:
Below are a few benefits of the Tribandha:
How to Perform:
To perform Tribandha, follow these steps:
If you are unsure where to start your journey or which exercise to practice, you can enroll in standalone practice or group classes.
You can include Pranayama alongside your daily exercise routines. Furthermore, you can practice various easy Pranayama techniques in stressful situations. A wide range of styles and techniques are a part of different disciplines from Yoga. These six disciples are:
A holistic approach that integrates physical, mental, and spiritual practices. Focuses on achieving harmony and unity within oneself. It emphasises a balanced practice that includes asanas, pranayama, and meditation and aims for self-realisation.
A dynamic and structured style of yoga that follows a specific sequence of postures. Integrates breath with movement, known as vinyasa, for vigorous practice and emphasises physical endurance and mental concentration.
Focuses on awakening the dormant energy at the base of the spine, known as Kundalini. It incorporates specific techniques such as kriyas, mantras, and meditation and aims to elevate consciousness and achieve spiritual enlightenment.
A practice that emphasises self-awareness and self-acceptance. Encourages listening to the body and practising postures with compassion. Integrates physical postures with breathwork and meditation, focusing on emotional healing and personal transformation.
Known for its attention to detail and alignment in poses. Utilises props such as blocks, straps, and blankets to aid practice, aiming to develop strength, flexibility, and stability. Offers a systematic approach to achieving proper alignment.
Emphasises the adaptation of yoga practices to individual needs and abilities. Focuses on breath control and slow, mindful movements. It incorporates a personalised approach to practice, making it accessible for all levels.
Pranayama is an ancient technique that originated in India alongside Yoga. It is a powerful tool that you can use to heal your mind and soul. Here are the benefits of Pranayama:
Taking certain precautions is important to ensure safety and effectiveness when practising Pranayama. Being mindful of your body’s limits and following proper guidelines can prevent discomfort or harm. Here are some key precautions to keep in mind:
Pranayama can be practised at various times of the day to suit your schedule and personal needs. Here's a guide to the best times to practise pranayama.
This blog aims to shed some light on the various kinds of Pranayama that you can use to balance your mind and body. Moreover, practising this breathing technique will also help you connect with your inner self. Pranayama offers a range of benefits that enhance both physical and mental well-being. Incorporating various breathing techniques into your routine can improve respiratory function, reduce stress, and promote overall health.
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