Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Pranayam for de-stressing

Bhramari pranayama

 Bhramari pranayama is one of the best breathing exercises to get rid of anger and anxiety.
Bhramari word is derived from the Hindi word “Bhramar” which means Bumble Bee and the meaning of this Pranayama or breathing technique is ‘bee breath’.
It is a simple to do breathing techniques and can be practiced anywhere at work or home. In Bhramari Pranayama the exhalation sound very much resembles the humming sound of a bee, and therefore, it is named as Bhramari pranayama. 
 In this respiration process, your lips are purported to be shut, and you’re purported to gently and swimmingly build a sound sort of a buzzing bee in your throat.
The practice of Bhramari Pranayama is very helpful for making the breath smooth and  calming the mind too. 

Benefits of Bhramari pranayama:

·         It helps to de- stress your mind easily and quickly.
·         It helps to improve the concentration of mind.
·         It imparts happiness to your mind and brain as it relaxes the mind and lowers stress.
·         It can help to reduce distresses of migraines.
·         Pranayama benefits in Improving concentration and memory and help to build up confidence.
·         Pranayama benefits in reducing blood pressure.
·         Helps calm the mind to in preparation for meditation 

How to do Bhramari pranayama (Bee Breath)?

·         Sit up straight with your spine erect, in a quiet, well-ventilated room and Keep your eyes closed for some time. Feel the quietness within you and around
·         Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
·         Take a deep breath in and as you breathe out, gently press the cartilage.
·         You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.
·         Make a low-pitched sound or a high-pitched one as you wish. It is believed that it is better to make high pitched sounds for better results.
·         Breathe in again and continue the same pattern 3-4 time             
              For further reading    [ Read More]

Bhastrika

    Bhastrika is a type of pranayama which has very favorable effect on respiratory organs and digestive system. The Sanskrit word “bhastrika” means “bellows” mostly used by blacksmiths to melt metal. Like the bellows stimulate the fire similarly Bhastrika Pranayama increases the flow of air into the body to produce heat at both the physical and mental levels.

 This pranayama practice may help to remove blockages from the nose and chest. It is useful for asthmatic patients and removes inflammation of the throat.
Bhastrika improves appetite and digestive capacity. Medical research studies say that it is very much helpful in reducing anxiety and improving positive mood.
Bhastrika calms down the mind quickly and makes the body active  and  enhances positive mood.

Bhastrika to detox your mind 

While you breathe in (inhale) assume that you are taking in positive energy and vibrations and that you are being energized by them. During breathe out (exhale), imagine that you are taking out all the toxins from our body and mind.

Medical researchers agree with the fact that this Pranayama improves positive mood reducing anxiety.
One explorative research study [3] shows that  anxiety levels were significantly reduced by bhastrika pranayama and increase positive affect [mood], and that these changes are associated with the activity and connectivity of a brain network involved in emotion processing, particularly the amygdala, anterior cingulate, anterior insula, and the prefrontal cortex.

Steps to do Bhastrika Pranayama

·         Sit in Vajrasana or Sukhasana (cross-legged position).
·         Make a fist and fold your arms, placing them near your shoulders. Inhale deeply, raise your hands straight up and open your fists.
·         Exhale slightly forcefully, bring your arms down next to your shoulders and close your fists.
·         Continue this practice for 20 breaths. Relax keeping your palms on your thighs. Take a few normal breaths. Continue the process for two more times.

For further reading    [ Read More]

Nadishodan[anuloma-viloma] pranayama

  Nadis are subtle energy channels in the human body that can get blocked due to various reasons. 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.
 Nadi Shodhan pranayama helps to calm the mind and prepares it for meditation. Practicing it regularly for just a few minutes helps to de-stress your mind.
It helps in releasing accumulated stress and fatigue of your body and mind.

How to do nadishodan pranayama?

·         Sit comfortably in padmasana or siddhasana with your spine erect and shoulders relaxed. Feel happiness inside.
·         Place your left hand on the left knee, and palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).
·         Place the tip of the index finger and middle finger of the right hand in between the eyebrows. Just keep the ring finger and little finger on the left nostril, and the thumb on the right nostril.
 [ We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.]
Press your thumb down on the right nostril and breathe out gently through the left nostril.
·         Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
·         Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama.
·         Repeat this process of inhaling and exhaling from alternate nostrils.
·         Complete 9 such rounds by alternately breathing through both the nostrils.
·         After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed during this pranayama and breath without any force or effort.
            For further reading      [Read More]

 Kapalabhati pranayama [The Skull Shining Breathing Technique]

  It is a type of purifying pranayama that helps to eliminate mental, psychological, and physical ill-health. Besides, Kapalbhati is also known for its effectiveness in weight loss and management of metabolic syndrome, diabetes etc.
In Sanskrit’ Kapal,’ means the skull, and ‘Bhati ‘ means to shine. Kapalabhathi means to shine skull.

It is one of the purifying exercises of Hata yoga. While many breathing techniques in Yoga practices focus on muscular control during inhalation, Kapalbhati emphasizes active exhalation to oxygenate the body. 
The underlying principle is to cleanse the brain, nasal passages, sinuses, and the body through short and strong exhalations of air ultimately supplying them with oxygen-rich blood. 

Steps of Kapalbhati Pranayama 

1.      First, sit on the Padmasana or siddhasana pose and close your eyes ; keep the spine straight & keep your hands on knees.
2.      Take a deep breath (inhale deeply) through your both nostrils until your lungs are full of air.
3.      Exhale through both nostrils forcefully, so your stomach will go deep inside. As you exhale you feel some pressure in your stomach. Start with one exhalation in a second. Gradually increase the speed.
4.      While the process of exhaling there is a hissing sound, at this point try to think that your disorders are coming out of your nose.
5.      Repeat this process for 5 minutes.
·         The exercise also increases hepatic and lipoprotein lipases which induces increased uptake of triglycerides and is helpful in Metabolic Syndrome. Metabolic syndrome includes high blood pressure, high blood sugar ,excess body fat around waist and abnormal cholesterol levels. all these disease states are associated with mood swings and kapalabhathi helps to improve both the obesity and associated depression from hormonal imbalance.
·         It  helps in gaining emotional balance
·         Kapalbhati is beneficial for diabetic and polycystic ovarian syndrome patients.
·         It calms your mind and rejuvenates your body.

     For further reading        [Read More]

 Ujjayi pranayama

   It is a type of pranayama that allows more prana, life force, to enter our body system and helps to overcome fatigue, stress and negativity. It is a pranayama helping to revitalize yourself. Ujjayi helps you stay focused and centered  with stability in your yoga practice and enhances your concentration.
   Ujjayi is a sanskrit word meaning "to be victorious" and it is derived from “Ud” meaning ‘binding’ as well as ‘upward’. It suggests upliftment. ‘Jaya’ means victory and success or "to conquer". Ujjayi means "one who is victorious". Ujjayi breath means "breath of victory”.
The reason for naming this pranayama as ujjayi or the victorious breath is that there is expansion in the belly and chest  while doing this pranayama. It improves one’s confidence in a way that, it may reminisce a victorious warrior. 
At a deeper or more spiritual level, Ujjayi pranayama is about achieving freedom from bondage or upliftment. Simply ujjayi helps in raising our emotional health to a new level.
Ujjayi promotes the health by stimulating spinal cord. The heat generated through the Ujjayi breathing clears and unblocks the stagnated Sushumna nadi, awakening it so that the vital force flows smoothly.
Ujjayi helps the body in preparing for meditation.
Ujjayi breathing is an effective tool  for enhancing the sense of discipline. According to yoga principles, the whispering sound becomes an auditory cue, which anchors our attention and thus, makes breath the centre of our practice.
As we focus on the sound of our breath , our practice transform into dharana or concentration, and that can progress into effortless meditation in yoga process

How to do Ujjayi pranayama?

·         Close the mouth and constrict the throat (the glottis — a part of larynx).
·         Make a short exhalation and then start inhaling—slowly and rhythmically in one long and unbroken inspiration.
·         Allow the air to pass through the constricted throat, creating a “friction sound”.
·         Continue inhaling till a sense of fullness is felt in the chest.
·         Retain the inhaled air for a period of 6 seconds (preferably double the period of inspiration).
·         While sitting keep your spine, head and neck  erect.
·          Inhalation is slow and rhythmic – long, unbroken and without jerks.
·         Now exhale as naturally as possible – gradually, avoiding jerky or hasty movements.
·         Take few normal breaths and relax.

         For further reading       [Read More]

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/