Pranayama

                      Pranayama occupies a significant position in the hierarchy of yogic exercises. The literal meaning of ‘pranayama’ is breath control or expands prana or vital energy. According to yoga sutra by Patanjali pranayama is a process of regulating and controlling vital force through respiratory techniques. Pranayama is the 4th and very important stage of Ashtanga yoga by sage Patanjali.  According to yoga’ Prana ‘is more than air we inhale, but it is the vital power of the body which is balanced through pranayama exercises. It is considered as the soul of yoga exercises. According to yoga principles the breath is closely connected with our mental and emotional state. It can influences our thoughts and emotions and vice versa. Pranayama is controlled breathing and just a few minutes of deep breathing can calm down your mind  quickly.

       Breathing in a controlled or regulated way as in Pranayama, can help in decreasing the stress hormone, and activating the lymphatic system which plays a critical role in our immune function.It can also control the functioning of parasympathetic nervous system which governs our stress response while we face challenges or stressful situations.

       Since ancient times in India, pranayama is performed for health and fitness of body and mind, for improving concentration and focus of mind and mental peace.In yoga Shastra or science of yoga, pranayama is one of the initial techniques for proceeding to next hierarchies of yoga like discipline of senses [pratyahara], concentration[ dharana],meditation[ dhyana] and self-realization [Samadhi]

Types of Pranayama

There are many different types of yogic breathing techniques–and many variations on how they are taught. Some of the more common types of  pranayama  and their benefits are listed here:

 v  Bhramari pranayama (bee breath) 

It is very much beneficial to de stress ,resolving anxiety, agitation and emotional instability  and sleeplessness or insomnia  consequent to stress.Bhramari pranayama derives its name from the black Indian bee called Bhramari. The exhalation in this pranayama resembles the typical humming sound of a bee and hence it is named as bhramari.v  Kapala Bhati pranayama (skull shining breathing technique)

v Kapala bhati pranayama

 It enhances the capacity of the lungs and makes them stronger.

Clears the nadis (Nadis are subtle energy channels).

 It  stimulates the abdominal organs and thus is extremely useful to those with diabetes. It reduces belly fat. &improves blood circulation which may enhance radiance to the face.

It improves digestion, absorption, and assimilation of nutrients.

This type of pranayama can improve the fuctions of nervous system and  may rejuvenate brain cells.

It is capable of helping your mood by calming down the mind

v  Bhastrika pranayama (bellows breath)

The Sanskrit word “bhastrika” means “bellows” mostly used by blacksmiths to melt metal. As the bellows help fanning the fire similarly Bhastrika Pranayama surges the flow of air into the body to produce heat at both the physical and subtle level–stoking the inner fire of mind and body. This pranayama when done regularly removes blockages from the nose and chest. It is suggestible  for  chronic asthmatic patients and it  removes inflammation of the throat. Bhastrika increases the gastric fire. Pranayama improves appetite and digestion,

v  Nadi shodhan or anuloma viloma (alternate nostril breathing)pranayama 

The Nadi Shodhan pranayama is a breathing technique that helps clear these blocked energy channels, thus calming the mind. This technique is also known as Anulom Vilom pranayama.

According to the science of yog right nostril is Pingala Nadi(Sun principle or body), left nostril represents Ida nadi (moon principle or mind). In alternate nostril breathing, one inhales through right and exhales through left then inhales through left and exhales through right nostrl. This purifies the Ida and Pingala nadis. This purification brings balance to body and mind. The metabolic processes are balanced.

The purpose of the Alternate Nostril Breathing is to balance the physical energy and mental energy. It is recommended for all types of problems. As Hatha Yoga principle says that the health conditions are due to imbalance between this Ida and Pingala. Alternate nostril breathing  may balance these two forces.

v  Ujjayi pranayama [Ocean sounding breath] 

Ujjayi (translated as “victorious”) breathing should be both energizing and relaxing. In the Yoga Sutra, Patanjali suggests that the breath should be both dirga (long) and suksma (smooth). The sound of Ujjayi is created by gently constricting the opening of the throat to create some resistance to the passage of air. Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing sound—something like the sound of ocean waves rolling in and out.

Ujjayi Pranayama is called the ocean sounding breath because you make an ocean sound by gently contracting the glottis during the inhalation and exhalation. Ujjayi Pranayama is also known as the hissing breath or the victorious breath. The Sanskrit word “ujjayi” is translated as “to conquer” or “to be victorious.” This correlates with this breathing technique’s ability to increase heat, prana, vitality, focus, and concentration.

v  Sheetkari pranayama

Sheetkari Pranayama cools the body. Sheetkari pranayama is mentioned in the yoga text Hatha Yoga Pradeepika Sheetkari relaxes the body and the mind.According to Hatha Yoga Pradeepika, Sheetkari removes hunger, thirst, sleep and lassitude.Sheetkari is good for health of teeth and the gums.            

  v  Sheetli Pranayama

Cooling Breath Pranayama purifies your blood and rejuvenates your body. It can remove the excess heat in the body and thus to cool your body by reducing anxiety, fear and depression.The purpose of sheetali breathing is to reduce your body temperature, which in turn calms the mind and lowers stress levels.

v  Surya bhedana pranayama

Surya Bhedana Pranayama or Surya Bheda Pranayama is very effective and most important pranayama which is mentioned in Hatha yoga Pradipika. The meaning of “Surya” is Sun and the meaning of the word “Bhedana” is piercing or breaking through something. In terms of yoga Right nadi (right nostril) is called surya nadi or Pingala, and Left nadi (left nostril) is named as Chandra nadi or Ida nadi. The right nadi is the entrance way of Pingala Nadi, speaking to the sun vitality, the hot vitality, or the manly vitality in our body. In this process we use right nadi (right nostril) to breathe in (inhalation) and the left nostril for breath out. This process is also named as Viloma type of Pranayama.

v  Plavini pranayama

Plavini pranayama is a yogic breathing exercise for higher awareness and inner clarity that draws air into the stomach. The Sanskrit word, plavini, comes from the root, plu, meaning “to float.”This breathing technique can be practiced from a comfortable seated position [such as vajrasana or siddhasana ] or a reclined posture, like savasana. It may even be practiced while standing.The air is swallowed or gulped in a manner that bloats the belly, and then the yogi takes in additional air through a normal inhalation via both of the nostrils, while dropping the chin to the chest. The yogi then raises the head and exhales through the nostrils.

This practice is also believed to increase blood circulation, promoting the removal of impurities.Plavini pranayama should be practiced with the assistance of an expert teacher and should not be practiced after a meal. Wait at least three to four hours after eating to avoid putting excess pressure on internal organs.Yogis with heart problems, high blood pressure or hernias should not practice plavini pranayama.

Health Benefits of Pranayama

v  Pranayama is good for healthy functioning of lungs

v  Helpful in Weight Loss

v  Improves heart health

v  Improve mental concentration and focus

v  Detoxification process

v  Helps to reduce depression

v  Improves digestion

v  Cleaning of Nostrils

v  Strengthen the immune system

v  Helps to give relief from tension, anger and anxiety.

v  It calms down the agitated mind.

v  Gives relief if you're feeling hot or have a slight headache

v  Helps to manage migraines.

v  Pranayama benefits in Improving concentration and memory

v  Builds up confidence.

v  Helps in reducing blood pressure.

v  Helps to calm the mind in preparation for meditation.

Reviewed by siahmsr medical team.

References  

https://www.yogajournal.com/practice/beginners/how-to/pranayama/  

https://www.vinyasayogaashram.com/blog/what-is-pranayama-different-types-of-pranayama/

https://www.artofliving.org/yoga/breathing-techniques/bhramari-pranayama

https://www.artofliving.org/in-en/yoga/breathing-techniques/skull-shining-breath-kapal-bhati

https://yogalily.com/shitali-pranayama-cooling-breath/

https://www.yogicwayoflife.com/sheetkari-pranayama-the-hissing-breath/

http://www.yogapoint.com/pranayama/Nadi_shodhan.htm

https://www.yogabasics.com/practice/ujjayi-pranayama/

https://sarvyoga.com/surya-bhedana-pranayama-right-nostril-breathing-steps-benefits/