PRANAYAMA - THE COMPLETE CESSATION OF BREATHING...

Pranayama is the practice of breath regulation in yoga. In modern yoga as exercise, it consists of synchronizing the breath with movements between asanas but is also a distinct breathing exercise on its own, usually practiced after asanas and is used while meditating. In it we purposely inhale, exhale and hold our breath in a specific sequence. It is a main component of yoga, an exercise for physical and mental wellness.

Since Pranayama is concerned with the breathing, the indicator of life, therefore if done wrongly, it may do harm to the person. If one does Pranayama unscientifically, without proper guidance, one certainly suffers. But it does not mean that it is such a difficult process, that it cannot be done by a common man. On the contrary, if it is learnt and practiced under an expert's guidance, one learns soon and experiences the wonderful and even unimaginable benefits. Pranayama can promote relaxation and mindfulness. It also supports multiple aspects of physical health, including lung function, blood pressure and brain function.

Pranayama techniques are beneficial treating a range of stress-related disorders.

• Decrease Stress:- Pranayama calms the nervous system, which improves the stress response. Individuals who practice Pranayama experience less anxiety before taking a test. There is an increased oxygen uptake during Pranayama. Oxygen is energy for the vital organs, including the brain and nerves.

• Improves Sleep Quality:- The stress-relieving effects of Pranayama may also help to sleep. A technique known as Bhramari Pranayama slows down breathing and heart rate when practiced for 5 minutes. This may help calm the body for sleep. Pranayama also improves sleep quality in people with obstructive sleep apnea. Additionally, practicing Pranayama decreases snoring and daytime sleepiness, suggesting benefits for better quality rest.

• Increases Mindfulness:- For many of us, breathing is automatically. We do it without giving it much thought at all. But, during Pranayama, one need to be aware of the breathing and how it feels. One also practice focusing on the present moment, instead of the past or future. This is known as mindfulness. Students who practiced Pranayama displayed higher levels of mindfulness than those who did not. The same students also showed better levels of emotional regulation. This was associated with the calming effect of Pranayama, which supports the ability to be more mindful. Pranayama also helps remove carbon dioxide and raises oxygen concentration, which fuels brain cells. This may contribute to mindfulness by improving focus and concentration.

• Reduces High Blood Pressure:- High blood pressure, or hypertension, is when the blood pressure reaches an unhealthy level. It increases the risk for some potentially serious health conditions like heart disease and stroke. Stress is a major risk factor for high blood pressure. Pranayama can help minimize the risk by promoting relaxation. Mindful breathing of Pranayama leads to greater reduction in blood pressure. When we concentrate on the breathing, it can help calm the nervous system. This, in turn, may help reduce the stress response and risk of hypertension.

• Improves Lung Function:- As a type of breathing exercise, the slow, forceful breathing of Pranayama may strengthen the lungs. 6 weeks of practicing Pranayama for 1 hour a day could have a significant effect on lung function. The practice improved multiple parameters of lung function, according to pulmonary test results. Pranayama may be a useful lung strengthening tool for many lung conditions, including:
• asthma
• allergic bronchitis
• for recovery from pneumonia and tuberculosis 

• Enhances Cognitive Performance:- In addition to benefiting the lungs, Pranayama may also enhance the brain function. 12 weeks of slow or fast Pranayama improved executive function - which includes the working memory, cognitive flexibility, and reasoning skills. Pranayama can also improve the perceived level of stress and the reaction time. Additionally, fast Pranayama is associated with better auditory memory and sensory-motor performance. These benefits are due to the stress-lowering effects of Pranayama. The increased oxygen uptake, which energizes brain cells, likely plays a role as well.

• Reduces Cigarette Cravings:- Yogic Breathing or Pranayama could decrease cravings in people who are trying to quit smoking. Just 10 minutes of Yogic Breathing caused a short-term reduction in cigarette cravings. Mindfulness-based yoga breathing decreased the negative effects associated with smoking withdrawl.

Although relatively safe, Hatha Yoga is not risk free. Beginners should avoid advanced moves and exercise within their capabilities. Functional limitations should be taken into consideration. 

• If you have any chronic medical condition, seek advice of the doctor and yoga teacher before starting Pranayama.

• Pranayama should be practiced only after one has gained control over body by mastering asanas. Its practice generates prana energy in the body and yoga asana practice removes the blockages of nadis which conducts prana energy throughout the body.

• Always breathe through the nose unless specifically asked to do so.

• There should not be any strain during Pranayama practice. Lungs are delicate organ' ensure that the breathing is not forced beyond limits.

• Do not make loud sounds during breathing. Keep the breath rhythmic and steady.

• Pranayama should not be practiced immediately after meals. You can do Pranayama at least three hours after meals. Remember a heavy meal will take much longer to get digested. For example, if you do Pranayama in evening, eat healthy lunch which gets digested by the time you start Pranayama.

• Beginners should not hold breathe. When you become comfortable with basics of Pranayama, learn to hold breath under the guidance of an expert teacher after mastering the basics of yoga breathing.

• If you feel tiredness or discomfort, stop doing Pranayama, lie down in Shavasana while carrying out normal breathing. Consult the yoga teacher before starting with Pranayama again.

• Do not practice Pranayama if you are too tired, relax for 10-15 minutes in Shavasana before doing Pranayama.

• If you do yoga asanas and Pranayama, practice yoga asanas before Pranayama. After practicing asanas, relax in Shavasana before doing Pranayama. Do not do any strenuous exercise after Pranayama.

• Pranayama should not be practiced in a hurry.

• Do Pranayama outdoors or in well ventilated room.

• Pranayama should not be practiced when the lungs are congested.

IMPORTANT: 

• Kapalbhati, Bhastrika Pranayama is prohibited for people suffering from heart disease, high blood pressure or hernia. For Kapalbhati, exhalation must be gentle for beginners, do not use excessive force.

• Shitkari Pranayama is prohibited for people with low blood pressure. Do not practice this Pranayama in winters.

• Do not do Surabhedi in summers and Chandrabhedi in winters.

• Agnisar Pranayama should not be done by people with hernia, high blood pressure and not after any stomach surgery.

By doing Pranayama one controls timing, duration and frequency of every breath and hold. The mind is the king of the senses, but the breath is the king of the mind

 

 

SOURCE :

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• https://www.yoga-for-beginners-a-practical-guide.com

• https://www.healthline.com

• https://www.yogapoint.com

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