There are a variety of various respiration methods in yoga that may ease stress, and make you are feeling much less anxious and calm.
We use the time period ‘Pranayama’ for a group of yogic respiration workouts. Nonetheless, one should know respiration workouts are totally different from Pranayama respiration methods.
Mechanically a Pranayama follow could look much like a easy respiration train however truly, in pranayama, we don’t simply deal with the motion of air out and in of the lungs, as we do in a respiration train.
Pranayama follow focuses on consciously increasing the breath by means of numerous technique of methods, which decelerate the entire respiration cycle to a state of stillness, leading to a meditative state of calm.
On this article, you’ll perceive the classification of pranayama and based mostly on that, you’ll know 15 various kinds of pranayama respiration methods and advantages. In case you are excited by figuring out about pranayama in nice depth, I might recommend studying this newbie’s information to Pranayama and the 12 science-backed advantages of pranayama.
Initially, The Eight Classical Pranayama
In keeping with Hatha Yoga Pradipika (an historic textual content of yoga), there are 8 variety of pranayama combinedly known as ‘8 Kumbhakas’, and often called ‘Eight classical pranayamas’. All of the pranayamas that we do in yoga are one way or the other modified variations of those 8 classical pranayamas.
Kevala Kumbhaka and Sahita Pranayama
Within the yogic philosophy of pranayama, the respiration course of is split into three elements; Inhalation (Puraka) — Retention Holding (Kumbhaka) — Exhalation (Rechaka). A very powerful facet of pranayama is kumbhaka (i.e. breath retention). Nonetheless, we deal with Inhalation & exhalation in numerous pranayama sorts, however it’s ‘breath retention (kumbhaka)’ {that a} yogi goals to develop by means of a pranayama follow. That is why totally different pranayama sorts are additionally known as ‘Kumbhakas’ in Sanskrit.
When pranayama is completed with acutely aware effort and never spontaneously, means once we attempt to domesticate consciousness to look at our breath, it’s known as Sahita Pranayama. Sahita means related; breath retention (kumbhaka) is related with inhalation and exhalation. The 8 classical pranayamas talked about above are literally the practices of Sahita pranayama solely.
With lengthy constant follow, when kumbhaka begins taking place with none acutely aware effort or an obvious affiliation with both inhalation or exhalation, it’s known as Kevala Kumbhaka. It’s the best stage of pranayama the place a yogi with out effort spontaneously holds their breath at will. This pranayama results in the opening of Sushumna Nadi, kundalini awakening and at last Samadhi.
Sorts of Pranayama Respiration Strategies and Advantages
Grasp yoga gurus recommend that the finest time to follow pranayama and yoga, normally, is Brahmamuhurta – early within the morning and on an empty abdomen. Ideally, pranayama must be practised in an open area with good air high quality.
It’s suggested to follow pranayama in seated comfy postures solely. Initially one can start by merely watching their pure breath after which attempt totally different methods. It’s additionally beneficial to mix totally different kinds of mudras with pranayama respiration to deepen its results.
Every sort of pranayama can arouse specific areas of the mind and impacts the physique in another way. You may give every a attempt. Listed below are 15 kinds of pranayama respiration methods.
- Nadi Shodhan Pranayama (Alternate nostril respiration)
- Bhastrika Pranayama (Bellows respiration)
- Kapalbhati Pranayama (Cranium shining breath)
- Bhramari Pranayama (Bee respiration)
- Anulom Vilom Pranayama
- Sheetali Pranayama (Cooling breath)
- Surya Bhedna Pranayama (Proper nostril respiration)
- Chandra Bhedna Pranayama (Left nostril respiration)
- Sheetkari Pranayama (Hissing breath)
- Ujjayi Pranayama (Victorious breath)
- Plavini Pranayama (Floating breath)
- Murcha Pranayama (Swooning breath)
- Sama Vritti Pranayama (Equal/sq. respiration)
- Dirgha Pranayama (Three-Half respiration)
- Udgeeth Pranayama (Chanting breath)
1. Nadi Shodhana Pranayama (Alternate Nostril Respiration)
That is the primary sort of pranayama and is most practised due to its soothing results on the mind. Popularly often called a type of alternate nostril respiration, it’s a gradual and deep yoga respiration train.
On this pranayama, we shut our nostrils alternatively in a means that balances the left and proper mind hemispheres.
To evaluate the results of Nadi Shodhan Pranayama on coronary coronary heart illness sufferers, an experimental examine was carried out in 2019. In people who bear Coronary artery bypass grafting (CABG) surgical procedure, it’s discovered on this examine on practising Nadi shodhan pranayama;
- A big discount in each state and trait nervousness has proven after 6 weeks
- Put up-operative ache and struggling of sufferers have diminished
- A big discount in despair, stress, nervousness, and peak expiratory movement fee has been measured within the pre and post-surgery
One other experimental examine exhibits the quick results of Nadi Shodhan on wholesome people’ coronary heart fee, blood strain, and problem-solving capability. It’s discovered on this examine;
- Nadi shodhan refreshes air all through the lungs and alters autonomic exercise. It considerably declines the guts fee and systolic blood strain.
- Peak expiratory movement fee improved which exhibits a wholesome lung situation.
- On account of higher adaptability for psychological stress-induced after working towards nadi shodhan participant’s mathematical problem-solving time diminished considerably.
2. Bhastrika Pranayama (Bellows Breath)
In distinction to gradual and deep respiration, bhastrika pranayama is available in quick and brief respiration sort pranayama. Bhastrika actually means “bellows breath”
On this pranayama, exaggerated and forceful respiration is carried out partaking the diaphragm and stomach muscle tissue.
Fast enlargement and contraction of stomach muscle tissue create a bellows motion to ignite the physique’s warmth, therefore also referred to as breath of fireplace.
Bhatrika pranayama may be very efficient in revitalizing the working of the lungs. In a 2019 examine, bhastrika pranayama impact on lung operate is examined amongst 30 wholesome people and it has discovered;
- A big increment is noticed within the Compelled very important capability, pressured expiratory quantity within the first second, Peak expiratory movement fee, and most voluntary air flow.
- The elastic recoil of the lungs and chest wall elevated thereby strengthening the respiratory muscle tissue.
In 2009, one other scientific examine on the consequences of bhastrika on coronary heart fee and blood strain carried out. This time gradual tempo bhastrika pranayama is carried out for five minutes adopted by the measurement of blood strain and coronary heart fee. The comparative examine between the readings of given parameters earlier than and after bhastrika concluded that:
- There’s a important discount in systolic and diastolic blood strain.
- A slight decrement within the coronary heart fee.
- The parasympathetic nervous system can be stimulated which purchased a way of calmness and reduces stress.
3. Kapalbhati Pranayama
Kapalbhati is a sort of pranayama that may be categorized below quick, asymmetrical, and diaphragmatic respiration. In kapalbhati Pranayama, forceful exhalation is attributed to the entire detox of the physique by cleaning the Kapal (cranium).
In addition to pranayama, kapalbhati is likely one of the purification methods of shatkarma.
Forceful exhalation in kapalbhati decompresses the cerebrospinal fluid within the mind. It massages the mind cells and you’re feeling lighter after performing it.
Many research accomplished previously have evaluated advantages of Kapalbhati on the physique and thoughts.
- Kapabhati is like heat up workouts for respiratory muscle tissue to enhance lung capability.
- It additionally will increase the circulation of oxygen-rich blood within the physique which in flip will increase melanin proportion to glow pores and skin.
- Kapalbhati will increase the metabolic fee of the physique. Sooner metabolism results in elevated calorie consumption and additional, helps in weight reduction.
- It has been proven in a examine, only one month of kapalbhati has decreased the blood sugar stage in diabetic people.
- The pelvic ground muscle tissue are strengthened after practising kalpalbhati for 4 weeks and proved to be efficient in decreasing menopausal issues.
Kapalbhati Pranayama Advantages and How one can Carry out Appropriately
4. Bhramari Pranayama (Bee Breath)
Bhramari pranayama is essentially the most enjoyable respiration method anybody can do simply to do away with stress and nervousness immediately. Bhramari means buzzing bee.
In Bhramari pranayama, as you exhale, the ear canal is closed with index fingers and a buzzing sound is produced from the again of the throat. The thoughts is concentrated on the vibratory sound of a buzzing bee in extended exhalation.
Whenever you follow it lengthy sufficient, little impulses of soothing buzzing sound proceed vibrating in your head. It retains stress and nervousness away from you.
5. Anulom Vilom Pranayama
Anulom Vilom pranayama is a sort of alternate nostril respiration carried out with the suitable hand in Vishnu Mudra.
To carry out Anulom Vilom, shut the suitable nostril with the suitable thumb inhale from the left nostril. Then shut the left nostril with the ring and little finger, exhale from the suitable nostril. Repeat on this method alternatively.
To some extent, anulom vilom comparable pranayama to Nadi Shodhan pranayama.
Though there’s a fairly distinction between each; Anulom vilom is a balancing sort of pranayama that maintains the movement of Prana in Ida and Pingala Nadi equally. Whereas Nadi shodhana is a cleaning pranayama sort that serves the aim of Nadis purification.
Some scientific research have confirmed advantages of anulom vilom;
- In a examine, It has proven anulom vilom considerably improves the lung operate of swimmers. It will increase lung capability and interval of breath retention.
- Anulom Vilom Pranayama for half-hour a day (for 40 days) can resolve sinus irritation (rhinosinusitis), an RCT concluded.
- It additionally impacts the cognitive features of the mind together with studying, considering, reasoning, remembering, and problem-solving expertise compared to Vinyasa movement sort yoga poses.
6. Sheetali Pranayama (Cooling Breath)
Sheetali pranayama is a cooling respiration method. Historic yogis derived it to scale back physique temperature.
In Sheetali Pranayama, the tongue is rolled in a ‘U’ or ‘O’ form and extends out of the mouth. That is adopted by lengthy inhalation – the air is sucked in by means of rolled tongue and exhaled out by means of the nostrils. Salvia on the tongue moisturizes the air on its means by means of the mouth and we really feel prompt coolness.
Inhaling by means of rolled tongue in Sheetali pranayama moisturizes the dry mouth which in flip relieves from unhealthy breath.
- In some yogic texts, Sheetali pranayama is described to have starvation and thirst management capability. It has a chilled impact on your complete nervous system which provides the practitioner a way of management.
- It reduces the manufacturing of bile waste that causes heartburn.
- It has the flexibility to scale back blood strain in hypertensive sufferers. It has been present in a examine, Sheetali decrease excessive bp by means of a mixture of stress discount and modification of the physiology of the autonomic nervous system.
7. Surya Bhedna Pranayama (Proper Nostril Respiration)
In distinction to alternate nostril respiration, Surya Bhedna pranayam is a sort of uninostril yogic respiration during which inhalation and exhalation are restricted to the suitable nostril and left nostril respectively.
As the suitable nostril is claimed to be the gate of ‘The Solar’, Surya Bhedna pranayama will increase physique temperature and provides vitality to the yogi. It may be referred as ‘scorching pranayama’ or ‘proper nostril respiration’.
- Inhaling by means of the suitable nostril will increase oxygen consumption and thereby the general metabolic standing of the yogi.
- Surya bhedana has proven a constructive impact on the left hemisphere of the mind. It enhances an individual’s logical and reasoning capability.
- Nonetheless, It’s proof from a differential examine, Surya Bhedna pranayama has sympathomimetic results – means it could actually increase blood strain to alarming heights, notably in hypertensive sufferers.
- The warmth produced by means of this pranayama follow burns up impurities and may help get rid of pathogens from the physique.
Surya Bhedana: How one can do it Appropriately and Advantages
8. Chandra Bhedna Pranayama
On this pranayama sort, respiration is completed within the reverse method to Surya Bhedna pranayama i.e. Inhale – left nostril and exhale – proper nostril.
Chandra Bhedna pranayama is a cooling respiration method that prompts the parasympathetic nervous system. Activation of the parasympathetic nervous system results in;
9. Sheetkari Pranayama (Hissing Breath)
Sheetkari is one other classical pranayama respiration which is cooling in nature. On this pranayama, throughout inhalation, a ‘seeehh’ like hissing sound is produced from mouth which provides its cooling motion. It’s additionally known as the hissing breath.
This pranayama is just carried out by closing the mouth and bringing the higher and decrease tooth collectively. Expose them by parting the lips. Then carry out Khechari mudra by folding the tongue to the touch the taste bud. Inhale by means of the uncovered tooth. Shut the mouth to carry your breath for 2 seconds after which exhale by means of nostrils.
Though sheetkari produces comparable results as sheetali pranayama, as well as, Sheetkari pranayama is particularly helpful in;
- Decreasing blood strain and decreasing signs of tension.
- Releasing emotional and psychological knots current within the physique.
- Inducing enjoyable mind waves like delta and alpha band energy within the frontal and occipital areas.
10. Ujjayi Pranayama (Victorious Breath)
Amongst 8 classical pranayama sorts, Ujjayi is essentially the most satisfying deep respiration pranayama method. It’s mentioned, Ujjayi spontaneously happens in deep and intense focus, and therefore, primarily carried out throughout a meditation, Yoga Nidra and yoga mudra session.
Ujjayi pranayama is carried out by inhaling from the nostril, constricting the throat internally, and releasing the breath opening the mouth. The exhalation should produce an “HAA” sound as you open the mouth.
Many research have proven the therapeutic advantages of Ujjayi when integrated with Bandhas, Mantra Japa, and yoga poses;
- Incorporating Ujjayi pranayama in makarasana can launch pressure from the decrease again and enhance the availability of oxygen-rich blood right down to the backbone. It relieves from sciatica or spinal spondylitis.
- Ujjayi pranayama with brief and extended breath retention has confirmed positively impacts oxygen consumption, results in a better metabolic fee within the physique.
- In a randomized management trial examine, totally different physiological variables have been measured after working towards ujjayi pranayama. A big distinction is noticed within the resting coronary heart fee and resting pulse fee after 8 weeks of coaching of Ujjayi.
11. Plavini Pranayama
Plavini is a sophisticated sort of pranayama that calls for experience in breath-holding for a chronic interval.
In Plavini Pranayama, the air is gulped into the abdomen both via easy nostril respiration or by means of the mouth in kaki mudra. Then with none bodily motion or expelling the air out, the air is retained contained in the physique for 30 to 90 minutes.
- By stopping the air contained in the abdomen, the yogis don’t really feel hungry so plavini pranayama is a means of pure fasting.
- It’s mentioned in conventional texts, working towards plavini makes the physique lighter sufficient so one can float simply on the water floor. It’s additionally known as ‘floating breath’.
12. Murcha Pranayama (Swooning Breath)
After Plavini, Murcha is one other conventional pranayama method that emphasizes breath retention.
In Murcha Pranayama, the air is inhaled by means of nostrils at fullest capability. Then utilizing Jalandhar Bandha (throat lock) breath is held and the air is retained inside for even longer than is comfy.
It provides a sense of fainting to the practitioner, nonetheless, in response to Hatha Yoga Pradipika – Via this pranayama, the expertise of acutely aware unconsciousness is supposed to come up.
- Murcha pranayama lowers the oxygen focus in blood reaching the mind, ends in fainting sensation. Ultimately, it clears practitioner’s connection to the exterior world, therefore helps in pratyahara (sense withdrawal).
- Additionally, it provides psychological readability and induces rest and internal consciousness.
13. Sama Vritti Pranayama (Field Respiration)
Popularly often called field respiration, Sama vritti is a very simple pranayama method. It’s a gradual and deep pranayama sort that focuses on all 3 elements of respiration – inhale, exhale, and retention.
In Sama Vritti Pranayama, a practitioner has to make sure an equal interval of their breath together with inhale, holding the breath in, exhale, and holding the breath out.
- It allows the lung to work evenly and equally throughout inhalation, retention, and exhalation, finally will increase lung capability.
- Sama vritti pranayama has a stress-busting impact as respiration evenly instantly impacts the autonomic nervous system.
- By decreasing stress response, this pranayama additionally enables you to sleep effectively with full effectivity in little or no time.
Nonetheless, in superior yogis, a variation of Sama Vritti known as Visma Vritti pranayama or uneven breath is extra practiced.
14. Dirgha Pranayama (Three-Half Respiration)
Dirgha pranayama is a full yogic respiration method during which inhalation and exhalation are accomplished in 3 elements.
- First, full filling of the decrease stomach
- Second, full filling of the thoracic area by the extension of facet ribs
- Lastly extension of higher chest space by lengthening of collarbone and shoulders
Like another deep respiration, Dirgha pranayama relaxes the blood vessels and widen them, which reduces the hypertension. Its results on the physique come by its motion on stomach motion
- When stomach strikes with respiration, inside stomach organs additionally make the motion. It provides them inside therapeutic massage and enhances the digestive system operate.
- Dirgha pranayama results the oxygen focus in blood to the mind.
15. Udgeeth Pranayama (Chanting breath)
There are lots of frequent names of Udgeeth Pranayama like Omkari jap, Om chanting, Omkara chanting. Whereas performing this pranayama, Omkara sound connects you with silence inside you. On this silence, our mind will get vibrations to tune in a pure frequency.
Udgeeth pranayama lets you cope with nervousness, guilt, worry, and disappointment. It cures acidity and issues associated to sleep (Insomnia) and unhealthy desires.
Conclusion
Whether or not you wish to cut back stress or hypertension, enhance focus or discover stillness in your religious journey, there are differentf pranayama respiration methods one can select from.
Totally different pranayamas include quite a few advantages and selecting one completely relies on once you’re doing it or what you’re anticipating.
For instance, after a vigorous yoga session, you need your physique to calm down and thoughts to relax. On this situation, pranayama like left nostril respiration or sitali which have cooling results might be helpful as an alternative of doing kapalbhati or proper nostril respiration.
