What is the best Pranayama for lungs? The power of breathing: Several studies have shown that pranayama improves lung function. Isometric contractions are used in yoga to develop skeletal muscle strength. Yoga improves (Join our yoga school in Rishikesh) the strength of both the expiratory and inspiratory muscles. Various researchers have looked into the influence of pranayama on pulmonary functioning in adults. The purpose of this study is to see if there is a significant improvement in respiratory functioning in medical students who practice pranayama.
In this post, we’ll go over what pranayama yoga and pranayama technique are, as well as the benefits and how to use them. Let’s get started.
What Is Pranayama Yoga?
Yoga denotes ‘union,’ as in the unity of mind, body, and spirit, as well as the union of us and the intelligent cosmic spirit of creation, or the oneness of all things. Pranayama, which literally means “management of prana,” is more than just breathing exercises. The breath is used in pranayama to impact the energy constellation that is your body-mind.
- Prana – ‘life force’ or ‘life energy’
- Yama – ‘discipline’ or ‘control’
- Ayama – ‘expansion’ or ‘non-restraint’
Relaxation, exercise (asanas), pranayama (breathing control), nourishing diet, positive thinking, and meditation are the five principles of yoga. Pranayama is a yogic breathing technique that increases lung capacity. Controlling your inhalation and exhalation is known as pranayama.
Pranayama boosts the body’s overall efficiency. Pranayama improves chest wall expansion and nearly all lung functions when practiced daily. The health benefits of various pranayama are widely documented and supported by science. (Join our yoga teacher training in Rishikesh) Pranayama enhances the respiratory system by making efficient use of the abdominal and diaphragmatic muscles. Yoga improves the respiratory musculature, allowing the chest and lungs to expand and contract to their maximum capacity and forcing muscles to perform to their full potential.
What Are The Pranayama Techniques?
There are several Pranayama techniques that can help you relax, reduce stress, improve digestion, sleep better, and cool down. Below are a detailed study of some pranayama exercises, as well as the best times to do them as follows:
Anuloma Viloma Pranayama (Alternate Nostril Breathing Technique)
Anuloma Viloma pranayama or alternative nostril breathing, also known as Nadhi shodhana.
Benefits: Anuloma Viloma pranayama is a calming, balancing breath that aids in a pleasant night’s sleep by calming the nervous system. This breath is thought to purify the blood, relax the mind, reduce stress, and increase concentration by increasing the amount of oxygen taken into the body.
How to do it:
- Sit in a cross-legged position.
- Now, empty all the air from your lungs.
- Now, use the thumb of your dominant hand and block your right nostril and inhale through your left nostril only.
- Ensure to inhale into your belly, not your chest.
- Once you are full of breath, seal your left nostril with the ring finger of the same hand, keeping your right nostril closed, and hold your breath for a moment.
- Then release your thumb and exhale through your right nostril only.
- Ensure to exhale all the breath out of the right side and pause before inhaling again through the same side.
- Seal both nostrils once you’ve inhaled on the right side and exhaled through the left side.
- A complete cycle of breath includes an inhalation and exhalation through both nostrils.
- Beginners can do a four-count inhale, holding their breath for four to eight counts, then exhale for four counts. Perform up to ten cycles and notice how your body responds.
- You may feel more relaxed and calm in both your mind and body.
When to do it: Anuloma Viloma pranayama is a relaxing, calming breath that can be practiced at any time of day. When you’re feeling anxious, nervous, or having difficulties sleeping, use this strategy.
Kapalabhati Pranayama (Skull Shining Breath Technique)
Kapalabhati is a Sanskrit word that means “skull sparkling breath.” It’s a combination of pranayama and an internal kriya, or cleansing practice.
Benefits: Kapalabhati practitioners believe that this breath will cleanse mucus from the airways, relieve congestion, reduce bloating, (Join our 200 hour yoga teacher training Rishikesh) and improve lung capacity. Kapalabhati is an energizing breath that can increase body heat.
How to do it:
- Sit in a cross-legged position with a straight spine, and exhale completely.
- Now, inhale briefly through both nostrils.
- Then sharply exhale (again out of your nose) while pulling your navel in toward your spine.
- The exhalation is short and quick, but very active, while the inhalation is short and passive.
- Now again, pull your navel in as you exhale and soften it on the inhalation. This is one round.
- Do one round of 30 (counting your exhalations) and rest for a minute with some deep breaths in between.
- Repeat the 15 rounds (Join our 300 hour yoga teacher training Rishikesh) in beginning then gradually work your way up.
When to do it: If you’re feeling chilly or lethargic in the morning, Kapalabhati pranayama is a great way to start your day. You can also try it if you’re feeling bloated or congested, but not on an empty stomach. If you’re pregnant, have high blood pressure, or have a cardiac ailment, you should avoid this approach.
Ujjayi Pranayama (Ocean Breath Technique)
Ujjayi is a word that means “victory breath” and is also known as “ocean breath” because of the sound it makes. Especially in ashtanga and vinyasa sessions, this breath is frequently used in asana (posture) practice.
Benefits: Ujjayi pranayama facilitates full lung expansion and might help to quiet the mind by focusing your attention on your breath.
How to do it:
- Sit in a crossed leg position with a straight spine.
- Now, take a steady breath in through both nostrils.
- Inhale until you reach (Join our 500 hour yoga teacher training Rishikesh) your lung capacity; maintain a tall spine.
- Hold your breath for a second, then constrict some of the breath at the back of your throat, as if you were about to whisper a secret, and exhale slowly through both nostrils.
- This exhalation will sound like an ocean wave or gentle rush of air.
- You should feel the air on the roof of your mouth as you exhale.
- Repeat up to 20 times.
When to do it: Ujjayi pranayama can be done at any time of day for up to ten minutes. It’s also worth a shot with an asana practice.
CONCLUSION:
One of the most natural things we do as humans is breathe. It is a blessing and a very strong weapon that can help us live with greater ease and balance. Taking time to focus on the breath allows us to take a break from the daily stressors, physical ailments, and emotions that have taken control of our minds. We can return to a neutral state of being, acquire clarity, feel invigorated, and improve our general sense of well-being by focusing on the breath at that moment. These are just a few of the many benefits of incorporating pranayama into your everyday routine. We hope you enjoyed reading our post. Have a question? Please write in the comments section.
