Pranayama is a Sanskrit word which means ‘control of breath’. In pranayama, we consciously control our breathing through various breathing techniques as it is a meditative practice. We can dividede he types of breathing techniques in pranayama into three stages: Inhalation through nose (Purak), retention (kumbak) and exhalation (Rechak). And we use these breathing techniques not only used in yoga practices but also in meditative practices. We can control the rhythm of pranic energy through pranayama.
Table of Contents:
- Introduction
- Nadi Sodhana
- Shitali Pranayama
- Ujjayi Pranayama
- Kapalabhati Pranayama
- Bhastrika Pranayama
- Bhramari Pranayama
- Anuloma & Viloma Pranayama
- Sheetkari Pranayama
- Conclusion
- Referencesa
Introduction
Various types of pranas help in keeping body and mind healthy. The best time to perform pranayama is early morning on empty stomach. It is very important to get an open fresh air while performing pranayama. It is one of the most ancient disciplines as it helps in attaining peace and self awareness. Pranayama is helpful in treating various health related disorders like asthma, diabetes as well as mental disorders like stress and depression.
The 8 types of pranayama and its benefits are as follows:
1. Nadi Sodhana
Nadi Sodhana is done by sitting in a cross legged position comfortably. Then using the right hand, one should close the right side of the nose while inhaling deeply with the left nostril. One must repeat this procedure with the right nostril as well. There are various benefits of Nadi Sodhana if one practices it daily for 10-15 times. This technique helps in purifying the energy channels of the body. Due to alternate nostril breathing, it brings balance to the mind, body and soul of the human body. This type of technique is said to be innovative and it also helps in stress, anxiety and curb the desire of smoking.
2. Shitali Pranayama
One can do this type of pranayama by rolling the tongue in an O shape and inhaling through the mouth. One should hold the breath and practice chin lock (jalandhar bandh), then exhale through nostrils after sometime. You should repeat this until you reach 8 and 15 cycles. Shitali pranayama is said to be the most refreshing breathing exercise which is effective in cooling down the body. It also helps in reducing anxiety.
We wrote an entire article about the benefits of Shitali pranayama here.
3. Ujjayi Pranayama
One can do this type of pranayama by breathing through the mouth while sitting in a cross-legged position. One should try to mimic the sound of ocean waves by constricting the throat. Then after closing the mouth, breathing should be done through the nose by again constricting the throat. This procedure should be done 10-15 times. This may feel awkward in the beginning but gives great relaxation. It also helps in throat related issues. It can act as an alternative treatment for stress and PTSD as it helps in reducing anxiety.
4. Kapalabhati Pranayama
One can do this type of pranayama by forcefully exhaling from lungs and inhaling is done involuntarily. The exhalation should be so forceful that one should suck the belly by releasing the air. In the same way after inhaling, the belly should go back to the same position. Usually we do kapalabhati pranayama for warm up. This cycle of inhalation and exhalation should be done for few minutes. This type of pranayama is quite beneficial in strengthening the diaphragm and abdominal muscles. It also helps in increasing focus, reducing anxiety and burning calories.
Kapalabhati is one of the pranayamas you can use to have a healthy and youthful skin. Here are other breathing techniques that can do that.
5. Bhastrika Pranayama
You can do this type of technique by sitting in a cross legged position while keeping the spine straight and closing the eyes. Inhaling and exhaling should be at a fast rate. In this pranayama, one needs to inhale deeply and exhale forcefully in such a way that the stomach goes inside. One needs to remain consistent in this type of breathing technique. This is one of the best pranayama as it helps in increasing the blood circulation in the body and also activates body channels. It also plays an important role with worry, tolerance of anxiety as well as PTSD.
6. Bhramari Pranayama
You can do this type of pranayama by closing the ears with the thumbs and eyes with the finger. One should mimic the sound of a bee while inhaling and exhaling slowly. One can also chant ‘OM’ while exhaling. This is also known as ‘humming bee breath’. Once you compete the cycle, you should repeat it. This should go on till 5-10 minutes. This humming sound calms the mind and body naturally. It helps in increasing concentration, alertness, memory improvement and relieving stress.
Bhramari is also great for stimulating the vagus nerve, a nerve in charge of our wellbeing. The vagus nerve activates the parasympathetic nervous system and helps us come into a state of relaxation and calmness. Here are other yoga poses and techniques that can activate it.
7. Anuloma & Viloma Pranayama
This pranayama is divided into two stages: Paused inhalation and paused exhalation. It is done by inhaling for 2-3 seconds and pausing, then again restarting inhalation and pausing for few seconds while sitting in a comfortable position. Inhalation should be done until lungs are full of air. Exhalation must be done slowly. One must relax the mind and body. This is Viloma Pranayama where pausing of breathing is in regular intervals. In anukoma pranayama, one must breathe nostrils in an alternative way. Both are similar. These techniques help in relaxing, reducing stress and cleansing of nasal passages.
8. Sheetkari Pranayama
This pranayama is done by producing ‘sheetkar’ sound from the mouth. This technique is done by inhaling air while keeping the tongue behind the teeth. One must do the jalandhar bandh and hold the breath. After that one must exhale the air through nostrils. This pranayama is great when done in summer as it helps to keep the body cooler. In this way it plays an important role in keeping the body temperature under control.
We wrote an entire article about Sheetkari pranayama and its benefits here.
Conclusion:
Hence these are the 8 types of pranayamas and its benefits which should be practiced under the guidance of yoga gurus or experienced professionals. These breathing techniques have physical as well as mental benefits. These techniques are useful for yoga purposes as well as for meditative practices. It is quite beneficial in improving cardiovascular health, increasing lung function and capacity, managing blood pressure, reducing stress and anxiety and improving concentration.
References:
https://www.pocketcoach.co/blog/8-types-of-pranayama-breathing-and-their-benefits/
https://www.yogapoint.com/info/pranayama.htm
Shanti Arunkumar, Senior Contributor At L’Aquila Active
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