Having thyroid issues? You are not alone. Thyroid conditions are very common, and unfortunately often go undetected and untreated. Symptoms may include weight gain, muscle weakness, constipation, fatigue and more. The good news? You can perform yoga and pranayama for thyroid health as a natural alternative or complement to expensive drugs or medical treatments.
“More than 12 percent of the U.S. population will develop a thyroid condition during their lifetime. An estimated 20 million Americans have some form of thyroid disease. Up to 60 percent of those with thyroid disease are unaware of their condition.”
American Thyroid Association
Pranayama has been proven by science to treat many thyroid conditions and symptoms. Specifically, pranayama can help balance blood sugar and increase metabolism. It has significant benefits to the overall endocrine system, and improve kidney and adrenal gland function. The regular practice of pranayama results in slower, calmer breathing which benefits the respiratory, circulatory, nervous and digestive systems. The four kinds of pranayamas which are very beneficial for thyroid health are Ujjayi pranayama, Kapalbhati pranayama, Bhramari pranayama and Nadi Shodhan pranayama.
Different Types of Thyroid Conditions and Symptoms
The different types of thyroid diseases are: hypothyroidism (Underactive thyroid), hyperthyroidism (Overactive thyroid), Goiter, Thyroid Nodules and Thyroid Cancer. Hypothyroidism is a thyroid problem which occurs from insufficient secretion of the thyroid hormone from thyroid gland. When there is a structural or functional impairment of the thyroid hormone production, then one experiences thyroid health problem. The thyroid gland produces two thyroid hormones, triodothyronine (T3) and thyroxine (T4), which regulate the body metabolic rate.
Health problems like fatigue, weakness, dryness, coarseness of the skin, swelling of extremities, lack of concentration, memory, constipation, cold intolerance, paresthesia, hearing disorders, diffuse, delayed relaxation of tendon reflexes, carpel tunnel syndrome, and weight gain are the result of thyroid problems. Thyroid disorders can also result in a life threatening cancer which has no treatment. Thyroid hormones can occur due to age, illness or physiological and psychological problems.
Yoga and Prayanama Treat the Thyroid Naturally
Due to pregnancy, menopause and other hormonal changes in the body, women are more likely to suffer from thyroid issues. Yoga is a therapy or exercise system for health and fitness. Yoga is about harmonizing oneself with the universe. One of its primary goals is to align one’s individual geometry with the cosmic so that one can achieve the highest level of perception and harmony. When a person takes thyroid medications it may bring thyroid levels in the blood to a normal range and helps in the hormone replacement but often it won’t eliminate the root cause that slowed down the hormonal production.
With the help of yoga and pranayama, there is an improvement in the functioning of thyroid gland in a natural way. Yoga helps in thyroid condition like hypothyroidism and goiter. Regular practice of yoga can help reduce and eliminate the thyroid problem. If a person is suffering from high level of stress hormones then it can cause swings in blood sugar or dysglycemia. This weakens not only the digestive system but also lungs and brain and causes hormonal imbalances. It also exhausts adrenal glands and impairs metabolism. This has a negative impact on all thyroid function.
Pranayama helps reduce blood sugar imbalance and adrenal stress which are responsible for hypothyroidism and hyperthyroidism. Pranayama helps in nourishing kidneys and cleansing blood which helps in the thyroid health. This in turn helps in stimulating an underactive thyroid.
Aside from helping with thyroid issues, pranayama can do loads for you. Check this article to see how different types of pranayama can help you gain focus, relaxation, energy boost and more.
The four types of pranayamas beneficial for thyroid health are as follows:
Ujjayi Pranayama – The Psychic Breath
One of the most effective pranayama for thyroid health is Ujjayi Pranayama. It is also called as the psychic breath as it not only soothes the mind but also induces a meditative state. This type of pranayama is done 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.
In Ujjayi pranayama, the chest is slightly lifted up as if the inhalation is done from the throat. It helps in throat related issues. It can act as an alternative treatment for stress and PTSD as it helps in reducing anxiety.
This pranayama is done by taking a diaphragmatic breath, which first fills the lower belly then while rising the lower rib cage finally moves into the upper chest and throat. In this way Ujjayi Pranayama relives depression, boosts confidence, rejuvenates the nervous system and improves function of all endocrine glands including the thyroid gland. . Ujjayi pranayama opens up access to the pranic systems that are the underlying structure to metabolic activity.
Kapalabhati Pranayama
This type of pranayama is done 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 when inhaling is done, the belly should go back to the same position. Usually kapalabhati pranayama is done as a warm up. Perform this cycle of inhalation and exhalation for a few minutes. Hence Kapalabhati involves both active exhalation and passive inhalation.
Though the exercise seems simple, it is an intense process that involves rapid breathing and this brings upon several changes in our body. This results in the changes in the breathing activity and in the movement of abdominal muscles. These exercises have a great positive influence on the physical health of the body. Additionally, they help in obtaining glowing skin, relief from stomach disorders and also for treating hypothyroidism. They improve blood circulation which makes the body more active and helps boost immunity. Additionally, to and can fight the fatigue which is a common symptom faced by thyroid patients
Bhramari Pranayama
To perform this pranayama, close 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 the”humming bee breath’. Repeat this cycle multiple times. This type of Pranayama is an effective way to stimulate the reflex pathways of the throat. It also helps in regulating hormone production in the thyroid glands and helps for hyperthyroidism and hypothyroidism.
Nadi Sodhana
To begin Nadi Sodhana, sit 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. Repeat with the right nostril as well. This type of Pranayama is great as it increases circulation and maximizes lung capacity as well as respiratory muscle strength. In this way by increasing circulation, pranayama not only stimulates thyroid secretions but also helps in reducing stagnation and inflammation.
Meditation and Diet Complement Pranayama For Thyroid Health
These are the four types of pranayamas that are considered to be very effective in dealing with hyperthyroidism symptoms. Apart from following the pranayamas, it is equally important to include the high fiber food in our diet. One should reduce the intake of fats and carbohydrates and take lots of fruits and vegetables which are very beneficial in hypothyroidism.
Meditation is also great in both hypo and hyperthyroidism. Meditation is great in strengthening the willpower of patients suffering from hypothyroidism as they have to stay physically fit. The major factor of thyroid disorders is stress and anxiety. Pranayama and meditation keeps the mind calm, relaxed and reduces stress. This has a stimulating effect on the thyroid gland. As functioning of thyroid is too complex and lot of self discipline, diet control, adequate rest and determination is necessary with yoga and pranayama to overcome thyroid disease. This helps in strengthening the thyroid and eliminating the various reasons that may have triggered thyroid to become over active.
Pranayama Can Help Speed Up Metabolism And Weight Loss
Another way to lose weight is through the practice of meditation – in here we’ve included 3 meditation techniques that can help your reach your ideal weight.
Patients suffering from Hypothyroidism often have to deal with increased weight and lack of cardio-respiratory fitness. Hence hypothyroidism patients tend to pant for air, take shallow and short breaths. Deep breathing exercises or pranayama help in taking more oxygen with each breath as well as help with stress reduction and relaxation. Pranayama also helps in speeding up the metabolism and burning out fat. It helps in alleviating depression and mood swings associated with low thyroid hormones.
Disorders related to our physical bodies are accompanied by an emotional or mental health issue. People with a thyroid condition often experiences depression and anxiety. Pranayama offers tools to take control of our own physical and mental well-being. In this way its stretches the breath and warms it before entering into the lungs which in turn helps to build the heat in the body. This acts as a powerful healing process. This is a miraculous remedy for thyroid problems. It not only cures all throat problems but also cures snoring problem, asthma, tonsils, cough and cold.
We also wrote about other types of pranayama and their benefits here.
Yoga Complements Pranayama For Thyroid Health
Aside from pranayama, even yoga poses helps in lowering down the symptoms of thyroid problems. Various poses or asanas like Matsyasana (fish pose), Halasana (Plow Pose), Simhasana (Lion pose), Sarvangasana (Shoulderstand), Bhujangasana (cobra pose),Viparita karani (Inverted pose), Utrasana (Camel pose) and Dhanurasana (Bow pose) have powerful impact in dealing with thyroid problems. This helps in improving the blood circulation in the thyroid gland. After considering the science and evidence, it is clear that yoga asanas and pranayama helps in treating thyroid disorders. Rather than costly medications or treatments, consider Pranayama as an excellent alternate in treating this disorder.
References
https://www.thyroid.org/media-main/press-room/
https://www.artofliving.org/in-en/yoga/health-and-wellness/cure-thyroid-with-yoga
https://www.mokshamantra.com/yoga-thyroid-hypothyroidism/
Shanti Arunkumar, Senior Contributor At L’Aquila Active
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