Benefits of Breathing Exercise: Pranayama

Benefits of Breathing Exercise: Pranayama

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‘Breathing is the physical part of thinking and thinking is the psychological part of breathing.” – Ayurveda

Pranayama is a part of Yoga system that teaches you the art of extending your breath in many different ways. When practicing pranayama the breath should be skillfully inhaled, exhaled and retained. It teaches you to change the depth, rate and pattern of breathing.

Pranayama is a Sanskrit word which literally translates into “extension of the prana or breath”.  ‘Prana’ means life-force and it is the life-force or vital energy that pervades the body. Prana is the link between mind and consciousness. The physical manifestation of “prana’ is breath and ”ayama” means to extent or draw out the breath.

When the Breath wanders, the mind is unsteady, but when the Breath is still, so is the mind still.” – Hatha Yoga Pradipika

Breathing is vital for our survival as it is the only way we can send oxygen inside our body and into our organs. We can live for months without consuming food and days without water, however we can only survive a few minutes without breathing. When you learn the breathing techniques it will positively affect your actions and thoughts. Every thought we have changes the rhythm of our breath. When we are happy breathing is rhythmic and when we are stressed breathing is irregular and interrupted. Mastering the art of breathing is a crucial step towards self-healing and survival.

Best time to practice:

Pranayama or breathing exercise can be a great way to start your day. Early morning is the best time to practice pranayama, especially outside where you can find fresh air. It is recommended to do breathing exercises on an empty stomach. There are some contraindications to these breathing exercises that I will discuss when I explain the pranayama’s.

Benefits of Pranayama:

  1. Pranayama techniques are beneficial in treating a range of stress related disorder.
  2. Pranayama improves the autonomic functions.
  3. It helps relieving the symptoms of asthma.
  4. It reduces the signs of oxidative stress in the body.
  5. Practicing pranayama everyday can assist in steady mind, strong will power and sound judgement.
  6. Regular pranayama can extend life and enhance ones perception of life.
  7. Number of studies show that pranayama causes change in the cardio respiratory system including lowering of blood pressure
  8. Certain pranayama’s are excellent for weight loss.

 Getting ready for Pranayama:

To do pranayama sit facing east or north in a comfortable cross legged position on a yoga mat. Make sure your head, neck and chest are in a straight line and keep your spine stretched. Pranayama should not be performed within an hour of eating, bathing or sexual activity without at least an hour gap.

Who should not be doing Pranayama?

Pranayama should be practiced with care and it is better to do advanced pranayama with a teacher’s guidance.

  • Pranayama is not recommended during menstruation, and pregnancy.
  • Anyone with any form of heart condition, particularly if they have a recent history of heart attack. People with low blood pressure must practice pranayama under the guidance of a teacher or Ayurvedic Doctor.
  • Avoid if you have fever, bronchitis, or pneumonia.
  • Anyone going through radiation or chemo therapy.
  • Not recommended for anyone going through psychological condition, sadness, grief, trauma, anger, anxiety, depression or suicidal feelings.

Basic Pranayama practice:

Before doing Pranayama’s such as Bhastrika, or bellows breath, practice purification of nervous system which is called Nadi Shodhona in sanskrit. It is recommended to start Pranayama practice with “alternate nostril breathing” and “breath awareness.”

Alternate Nostril Breathing (Anuloma Viloma):

This pranayama is breathing through alternate nostrils of the nose. It is otherwise known as Purification of the Nervous System or Nadi Shodhona Pranayama. It is very calming and purifying.

Position: Sit comfortably in a chair with your feet firmly on the floor. Or sit cross legged on the floor.

Repetitions: Begin 10 rounds with breathing through the left nostril and 10 rounds breathing with the right.

Steps to practice Anuloma Viloma

Alternate nostrils are closed, generally by using the right hand’s thumb, ring and little finger. The thumb is used for closing the right nostril and the ring and little fingers are used to close the left nostril. The mouth is closed, and is not used for breathing. No sound should be produced while inhaling or exhaling.

The cycle of practice is:

Round One:

  • Begin by focusing your attention on your breathing for a minute. Observe the flow of breath in both nostrils. pranayama_fingers01
  • Form the Pranayama Mudra on your right hand and raise your hand. (See picture)
  • Close the right nostril is closed with the right hand thumb and inhale deeply through the left nostril.
  • After inhaling, close the left nostril with ring and pinky finger and exhale through the right nostril.
  • After exhaling through the right nostril and inhale through the same nostril.
  • Close the right nostril after inhaling and exhale through the left.

To summarize in this round you will – inhale left – exhale right – inhale right – exhale left. After 10 rounds return the hand to the knee and form a “gyan mudra”. Then concentrate for one minute on normal breathing.

Round Two:

  • Position the left hand in Pranayama Mudra.
  • Repeat the process beginning with the right nostril inhalation.
  • Now inhale right – exhale left – inhale left – exhale right.

After 10 rounds return the hand to the knee and concentrate for one minute on normal breathing and the rhythm of the heartbeat.

Mrigi Mudra Pranayama

Benefits of Anulom Viloma:

  • With this pranayama you will instantly experience peace and blissfulness. As though you were transported into a new world.
  • It is said in the yoga science this pranayama cleanses 72,000 nadis or channels in the body.
  • It helps purify the blood and the respiratory system.
  • The deeper breathing enriches the blood with oxygen. As a matter of fact large amount of oxygen goes to the brain, lungs, heart, and capillaries.
  • It balances and calms our nervous system so when stressed this is extremely beneficial.
  • It helps relieve anxiety, nervousness and headaches.
  • This pranayama helps to strengthen the respiratory system.


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  1. This websote says Pranayam not recommended for anyone going through Anxiety or other psycological conditions….But pranayam is meant for mrntal health…Is your statement misleading ?

    • If you have mild depression and anxiety Pranayama is fine. However for people who are suicidal or have major depression many things should be addressed before trying to treat this with JUST pranayama. Emotional healing, diet and pranayama can be used in conjunction but only under the supervision of an Ayurvedic Doctor and an expert yoga master.

    • What are the symptoms you are experiencing? I have done pranayama to ensure good health. Unless you are in pain and things are really out of balance you should be ok. Again it totally depends on the individual. Take it easy and see what works for you.

      • _My foremost and number one question_, can Prana be used in Self-defense? Which is completely different from “psychological condition” or other mental issues. What may come to mind is the conclusion of “Psychic Self-defense”, which is distributed by “Master Choa Kok Sui” a past former Pranic Healer _if your familiar with him_.

  2. Sir/màdam, I have breathing problem. I face difficulty in breathing. Especially during winter while sleeping. I face difficulty to breath through left nostril. I have sinus also. Which pranayam will b helpful to me.

  3. hi I had pneumonia twice but I wish to do pranayama so that I can control my asthma problem.
    what is ur suggestion??

  4. hi even iam
    a astma patient with constant practice of yoga and pranayama i could get rid of this disease.

  5. Hello mam…I have problem of some times low blood pressure n I am a pre diabetic. I do pranayam daily….Will it cure my desrase?

  6. I have cold, asthma & Cough. I am overweight . I want to reduce 4-5kg as per instruction of Doctor. Can you please suggest any exercises ?

  7. i have pcos problem from the last 3 years can it be caure by doing pranayama and for how much time in a day …!!!

  8. I found this article very helpful and informative indeed. I will use the tips you gave me and will advice my friends to use it.

  9. I have been having anxiety for many many years, this I felt when I was 12years during this time I wanted to be with my cousin house where I felt I would be joyful. Within few days I over came the same. The next major anxiety that I faced was during when I was 23years that is when I fell sick due to Typhoid, I felt somebody should always be with me, else I felt restless – one occasion I tool a auto and came back home – within few days I recovered from that as well. Later when I was 33years, I changed my job from a comfortable position to a challenging position which I was not comfortable, I could not coupe with the same – slowly I recovered but continue to feel anxiety on and off. Again when I was around 37years are so I had tooth problem wherein the Dental advise we have to remove the front 2-3teeths, I could not take it, also I was losing hair I could not take that as well – whenever I think of that I used feel restless, even in my job I used to feel anxiety of performance, during this time instead of performing I used to feel what if I fail and again anxiety used to kick-in.

    Currently I am 45years, it is taking a toll on me, whenever I get anxiety attack I become restless, my shoulders pain a lot, my legs also pain – I calm myself so far I have been marginally successful. I have no thoughts of suicide or doing any harm to myself – I can do normal work and can be normal with all my friends and relative – so far not had any issues – I had severe Vitamin B12 deficiency – took few shots for the same – there is improvement on and off.

    I am a candidate to do Pranayama, I am only get restless, otherwise I am fine.

  10. I am learning Yoga and pranayama from last 6 years. I had started Yoga when I was in a 9 to 5 private sitting job , and I had multiple problems in my body, like cervical pain, spine pain, body pain , digestion problem and many others, but when I started Yoga and Pranayam , my body problems rectified within 6 months time. As I am searching on pranaya, I found this artical very helpful for me. Thanks for sharing and keep sharing the same.

  11. I am an anaemic 27 years old girl I sweat a lot and I have pcos problem I have eaten Ayurvedic medicine to cure it now I’m fine I have heard that 8 pranayams can repair me from the inside. Is it true that 8 pranayams can heal me from the inside, I’m unmarried but my height is 5.4 inches and weight it true that if I stick to 8 pranayams I will get cured fully within a year or so? Pls help me by replying.

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