Pranayama and Its Importance

Introduction

Pranayama is a traditional yoga practice that controls the breath and masters the mind. Pranayama energizes the body and mind. There are different types of pranayamas in yoga that influence and affect the experience of relaxation, asanas, and meditation.

What Is Pranayama?

Pranayama is a traditional yoga practice that controls the breath. The word pranayama translates prana into “life force energy” and Yama into “control or master of.” It is a breathing technique used in yoga to control the breath and modify the vital direction flow of energy in the body. There are several pranayama techniques used in yoga practice.

How to Practice Pranayama?

Pranayama is practiced by sitting with a straight spine and a relaxed body. During the practice, the breathing should be slow and steady, in and out of the nose and down into the belly. The first thing in pranayama is exhalation; If it is mastered, the inhalation is automatically worked on smoothing it out, making inhalation long and slow. In pranayama, focus and concentration on breathing are very important. While doing pranayama, if there is any dizziness, stop the pranayama and take a rest.

When to Practice Pranayama?

Early morning is the best time to do pranayama, as the body and mind depend on the time of the day. The second best time to practice is evening.

What Are the Tips to Be Followed During Pranayama?

• The position is seated; use properties for comfort.

• Practice pranayama daily for at least 15 to 20 minutes.

• The practice place should be ventilated and clean.

• Focus on the mind is essential to feel breathing.

• Always do pranayama with an empty stomach.

• While practicing pranayama vigorously then, clear the bowels before starting.

What Are the Parts of Breathing in Pranayama?

There are four types of breath described in pranayama. They are as follows:

• Inhalation (puraka).

• Internal retention (antara-kumbhaka).

• Exhalation (rechaka).

• External retention (bahya-khumbaka).

What Are the Types of Pranayama?

There are different types of pranayamas in yoga.They are as follows:

• Yogic pranayama.

• Dirga pranayama.

• Ujjayi pranayama.

• Sama vritti pranayama.

• Nadi sodhana pranayama.

• Bhramari pranayama.

• Udgeeth pranayama.

• Kapalabhati pranayama.

• Bhastrika pranayama.

• Sit cari pranayama.

• Shitali pranayama.

• Chandra bhedana pranayama.

• Surya bhedana pranayama.

1. Yogic Pranayama (Belly Breath): This is a fundamental breathing exercise in yoga pranayama. Beginners can start with this pranayama.

2. Dirga Pranayama (Complete Breath): This dirga pranayama is a foundation for pranayama, where beginners can expand their belly and strengthen their belly breath. This pranayama increases lung capacity and drags awareness.

3. Ujjayi Pranayama (Ocean Sound Breathing): This is the foundation of the ashtanga style of yoga. Ujjayi pranayama improves concentration and focus, which is essential in pranayama.

4. Sama Vritti Pranayama (Equal Breath): This pranayama is the primary breathing exercise in sama vritti pranayama, which improves the inhalation and exhalation of the same length. It is suitable for beginners as it calms and balances.

5. Nadi Sodhana Pranayama (Alternate Nostril Breathing): This pranayama involves the breath through one nostril at a time. This pranayama is very powerful to bring harmony and balance to the energy pathways.

6. Bhramari Pranayama (Buzzing Bee Breath): This pranayama is friendly pranayama for beginners. This pranayama uses sound breathing to block distractions and also soothe the nervous system.

7. Udgeeth Pranayama (Chanting Breath): This pranayama uses the om mantra to calm and clear the mind of negative thoughts. Udgeeth pranayama improves mental focus and strengthens lung capacity.

8. Kapalabhati Pranayama (Breath Of Fire): This pranayama is an advanced breathing technique; it should be practiced only after mastering all the above pranayama. This pranayama helps in boosting energy and clears the nasal passages.

9. Bhastrika Pranayama (Bellows Breath): This pranayama is an intensive version of the breathing of fire. This pranayama should be done only under an experienced teacher.

10. Sit Cari Pranayama (Hissing Breath): This pranayama is a cooling type of breathing. It is done through the teeth with a hissing sound.

11. Shitali Pranayama:(Cooling Breath): This pranayama is similar to sit cari pranayama.This pranayama is done with the cooling breath, which involves inhaling through the curled tongue.

12. Chandra Bhedana Pranayama (Left Nostril Breathing): This pranayama is similar to nadi shodhana pranayama.This pranayama uses a cooling breath technique through the left nostril.

13. Surya Bhedana Pranayama (Right Nostril Breathing): This pranayama is opposite to chandra bhedana pranayama.This pranayama uses a cooling breath technique through the right nostrils.

What Are the Benefits of Pranayama?

The pranayama practice has a unique quality. know the benefits before starting

pranayama. The benefits of pranayama are as follows:

• Reduces stress.

• Reduces anxiety and calms the mind.

• Reduces fatigue and boosts energy.

• Lowers high blood pressure.

• Strengthens the respiratory system.

• Improves mental focus and concentration.

• Boosts immunity system.

What Are the Side Effects of Pranayama?

If the pranayama is not correctly done, there are chances of blockage of energy channels.

The side effects of pranayama are as follows:

• Headache.

• Dizziness.

• Constipation or diarrhea.

• Dryness of mouth.

• Nausea.

• Indigestion.

• Psychological imbalance.

• Worsening of depression.

• Excessive salivation.

• Increase in salivation.

• Blurred vision.

• Increases internal fear, phobia, and breathing difficulty.

• Backache.

• Lack of stability.

The blockage of energy channels makes the person experience fear, negative thoughts, lack of focus, anxiety, tension, and depression. If the channels are opened, the person experiences focused calm, positive thoughts. This process is skillful and conscious of the Breathing technique. So as per this, we can regulate our emotional states.

What Precautions Should Be Followed in Pranayama?

• Avoid pranayama if there are any breathing issues; consult a doctor before starting pranayama.

• Avoid pranayama if there are medical conditions like high blood pressure and asthma.

• Avoid kapalabhati, Surya bandana, and bhastrika in summer; if any health conditions

which aggravates by heat.

• Avoid kapalabhati, and bhastrika pranayamas during pregnancy and other conditions like

hernia, and recent abdominal surgery.

• Avoid practicing pranayamas if the individual feels dizziness and nausea.

• It is always better to do pranayamas under an experienced teacher.

Conclusion

The pranayama is a traditional yoga breathing. Some studies state that we can interfere with and voluntarily control the mind. This pranayama is a rejuvenating process that seems ordinary but it has a significant effect on the mind and body. It is always better to do and learn pranayama under an experienced yoga teacher. Yogis strongly believe that “if one can control their breath through pranayama practice, one can master their mind”.