9 Scientifically Proven Benefits of Pranayama (Yoga Breathing)
9 Scientifically Proven Benefits of Pranayama (Yoga Breathing)For thousands of years, Eastern cultures have regarded the breath as a powerful force for healing, well-being, and attaining states of higher awareness.
You may equate the practice of yoga with yoga poses performed on a mat, but that is just the tip of the iceberg. The full experience of yoga in its entirety is more of a lifestyle than a workout. A big part of this yogic path involves Pranayama practice.
The Sanskrit word тАШpranayama translates to тАШregulation of life force energyтАЩ (prana). It involves a series of deep breathing exercises and other techniques that aim to control inhalations and exhalations, and sometimes include breath retention (kumbhaka).
There are different types of pranayama exercises. Some are meant to calm the nervous system down while some are meant to energize the nervous system. The regular practice of pranayama offers a multitude of physical, emotional, and mental health benefits.
Here are 9 scientifically-proven benefits of taking up a regular pranayama practice:
1 тАУ Helps improve hypertension:
Studies show that certain pranayama techniques can help relieve hypertension symptoms by normalizing heart rate and high blood pressure.
2 тАУ Helps improve digestive system function:
When you pair pranayama with belly breathing you activate the diaphragm тАУ the dome-shaped muscle that sits under your lungs and above your digestive and internal organs. The act of breathing in this way causes the diaphragm to rise and fall and this movement creates a gentle massage for the organs.
3 тАУ Boosts the immune system:
This same diaphragmatic movement also helps to stimulate the movement of lymph тАУ fluid containing white blood cells.
Preliminary studies also show that adding breath retention to your practice can also improve immune function.
4 тАУ Can aid with healthy eating habits and weight loss:
Did you know that pranayama done consistently and done right can help keep cravings at bay? Pranayama is an excellent addition to your healthy habits repertoire if youтАЩre wanting simple hacks for weight management.
5 тАУ Strengthens the respiratory system:
Pranayama can improve lung capacity because youтАЩre using more of your lungs and youтАЩre actually giving them a workout every time you practice.
ItтАЩs also been shown to have beneficial effects on asthma and COPD (chronic destructive pulmonary disease) patients.
6 тАУ Increases GABA aka тАШnatureтАЩs chill-pill:
One study found that after just 1 yoga practice session subjects had an increase in a neurotransmitter called GABA, which has often been called тАЬnatureтАЩs XanaxтАЭ because it helps to relax us and unwind us, especially when weтАЩre most anxious.
After a single yoga asana session, which consists of postures, pr─Бс╣З─Бy─Бma, meditation, and chanting, subjects experienced a 27% increase in GABA levels.
7 тАУ Helps relieve symptoms of chronic stress and mood imbalances:
Studies show that specific pranayama techniques such as Ujjayi breathing can reduce symptoms of stress, anxiety, and depression.
8 тАУ Can improve PTSD (post-traumatic stress disorder) symptoms:
A study that tested the effects of pr─Бс╣З─Бy─Бma for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia Tsunami found that the results were significant, concluding that тАЬyoga breath-based interventions may help relieve psychological distress following mass disasters.тАЭ
9 тАУ Improves parasympathetic nervous system function, calms the fight or flight response, & reduces stress hormones:
Slow breathing pranayama cycles appear to stimulate the Vagus nerve, one of the most important nerves involved in the relaxation response.
Increased relaxation response leads to increased inner calm and the release of hormones that can counter the negative effects of stress hormones.
Source:
https://www.calmwithyoga.com/10-scientifically-proven-benefits-of-pranayama-yoga-breathing/