Five Pranayama That You Should Perform Everyday

Nowadays, more and more people from different spheres of life are adopting Yoga and making it an integral part of their daily regime owing to the undeniably fast paced and challenging life that we are living as practicing Yoga regularly helps in attaining a healthy body and mind. One of the forms of yoga that has gained immense popularity over the years is ‘Pranayama’ also referred as ‘Breathing Techniques/Exercise’. Derived from two Sanskrit words, where ‘Prana’ means Breath and ‘Yama’ means control, in simple words, it is the process of conscious breathing that emphasizes on deep breaths. Breath is the essence or foundation of everyone’s life and is considered the ruler of the mind and body. Rather, it would not be wrong to say that breathing well is living well as it helps in not only relaxing, calming and re-energizing one’s mind but also purifies one’s respiratory system immensely. And, practicing ‘Pranayama’ aims at controlling and mastering of one’s breath and thereby

There are majorly five ways of doing ‘Pranayamas’ that you can include in your daily life that will benefit you which are discussed under. All you need is to find a silent place and start practicing. And the best part is that it barely takes barely 15 minutes in performing it. Mornings and evenings are an ideal time for doing these Pranayama practices and one should try to perform these daily on an empty stomach or at least 4-5 hours after in taking any kind of food. These techniques not only make us aware of how we breathe but help us using our breath in the right way to control one’s mind and clearing the energy blocks in our bodies. Due to this overall health is improved, and the mind becomes calm, focused and relaxed.

1. Anulom Vilom pranayama (Alternate Nostril Exercise)

This type of breathing technique involves inhaling through one nostril, holding your breath and then subsequently exhaling through the other nostril. This should be done for at least 5-10 minutess. In simple words, one round of Anulom Vilom Pranayama consists of the following steps:

•Inhale left

•Exhale right

•Inhale right

•Exhale left.

One can initially start by performing about 5-6 rounds and then can extend accordingly. 

Anuloma viloma practiced with some yoga poses regularly can help you get rid of the fat throughout your body and improves skin making it clear and shining. This pranayama also helps in normalising blood pressure, reducing of heart related diseases while also helping in purifying blood and improving the eye sight.

2. UJJAYI PRANAYAMA (Victorious Breath)

This form of Pranayama is done by inhaling and exhaling naturally in the beginning. This is followed by a deep inhaling and slow exhaling. Take a long and deep breath from your nose while exhaling through your mouth slowly, making a sound from your throat (which could be ‘Aaaah’ sound). Now try to hold it for 2-5 seconds. After this, close your right nostril with your right thumb while exhaling and breathe out through the left nostril of your nose. 

This is kind of a restorative breathing practice and helps in relieving stress, curing thyroid and depression and chronic respiratory infections along with boosting metabolism. Further, it is expected that the sound (as discussed above) during this yogic practice enhances and sharpens the focus of your mind.

This Pranayama should be practiced for at least five minutes daily and eventually one can extend it accordingly.

3. Bhramari Pranayama (Bee Breath)

In Bhramari Pranayama both the hands are to be used while performing it. Start with closing your ears with your both the thumbs and then place your index fingers on the temple. The rest of the three fingers of both the hands are to be used to close eyes. Now, gently inhale through the nose and then hold for a few seconds. After this, keeping your mouth closed, exhale by making a typical humming sound of a bee!

This breathing technique reduces throat problems and also helps in trimming down one’s stress, anxiety and anger. It is especially beneficial for people having blood pressure, hypertension and is Alzheimer’s disease. This technique calms mind and helps in having one a sound sleep. 

4. Bhastrika Pranayama (Bellows Breath)

This a powerful yoga breathing exercise which should be performed by sitting in lotus pose with your back straight and focussing on your breathing. Now, take a deep breath inside with inhaling as much air as you can and expanding your stomach in inside motion. Next, exhale the taken in air out with force and try and pull your belly button (navel) in the direction of the backbone. After that, speed up the process of inhaling and exhaling. However, remember that after performing a particular round of Bhastrika Pranayama, you should follow it up with natural breathing first and then only go for the next round.

Do at least 3 rounds of Bhastrika which takes around 2-3 minutes and end the session.

This technique clears up your respiratory system, thereby strengthening your lungs, helping in curing diseases like asthma, common cold and cough. It is also beneficial in improving the digestive system and reducing excess body fat.

5. Kapalbhati Pranayama (Skull Shining Breath/ Forceful Exhalation) 

The word ‘Kapalbhati’ means shining head. ‘Kapal’ means forehead and ‘Bhati’ means shining. This Pranayama or breathing technique involves passive inhalation (breathing in) and active exhalation (breathing out). For this, one is required to sit in a simple cross-legged position with erect spine. Then take a deep breath while inhaling in as much air as you can and exhale forcefully. While exhaling, one should try and pull the stomach in towards the backbone with the muscles are contracting. 

Practice one round of Kapalbhati that consists of inhaling and exhaling 20 times and once you become comfortable, you can increase the exhalation count to up to 200 in one round.

Regular practice of this Pranayam gives a bright intellect while improving the memory and concentration power. Further, it also improves the functionality of all abdominal organs such as liver, kidneys while also helping in reducing the stomach area fat. However, avoid doing this technique, if one is suffering from ailments like migraine and hypertension.

One needs to take into note that do these Pranayamas should be performed while sitting in Sukhasana, the cross-legged position while keeping your back straight and eyes closed. Also, for best results, think positive thoughts and focus on your breathing. All the best!