There are a variety of various respiratory methods in yoga that may ease stress, and make you’re feeling much less anxious and calm.
We use the time period ‘Pranayama’ for a set of yogic respiratory workout routines. Nonetheless, one should know respiratory workout routines are completely different from Pranayama respiratory methods.
Mechanically a Pranayama follow could look just like a easy respiratory train however really, in pranayama, we don’t simply deal with the motion of air out and in of the lungs, as we do in a respiratory train.
Pranayama follow focuses on consciously increasing the breath via varied technique of methods, which decelerate the entire respiratory cycle to a state of stillness, leading to a meditative state of calm.
On this article, you’ll perceive the classification of pranayama and primarily based on that, you’ll know 15 several types of pranayama respiratory methods and advantages. If you’re involved in realizing about pranayama in nice depth, I might counsel studying this newbie’s information to Pranayama and the 12 science-backed advantages of pranayama.
To start with, The Eight Classical Pranayama
In accordance with Hatha Yoga Pradipika (an historical textual content of yoga), there are 8 variety of pranayama combinedly referred to 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 respiratory course of is split into three components; 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 via a pranayama follow. That is why completely different pranayama sorts are additionally referred to as ‘Kumbhakas’ in Sanskrit.
When pranayama is finished with acutely aware effort and never spontaneously, means after we attempt to domesticate consciousness to watch our breath, it’s referred to 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 occurring with none acutely aware effort or an obvious affiliation with both inhalation or exhalation, it’s referred to as Kevala Kumbhaka. It’s the very 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 eventually Samadhi.
Sorts of Pranayama Respiration Methods and Advantages
Grasp yoga gurus counsel that the greatest time to follow pranayama and yoga, generally, is Brahmamuhurta – early within the morning and on an empty abdomen. Ideally, pranayama must be practised in an open house 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 completely different methods. It’s additionally advisable to mix completely different kinds of mudras with pranayama respiratory to deepen its results.
Every kind of pranayama can arouse specific areas of the mind and impacts the physique otherwise. You can provide every a attempt. Listed here are 15 kinds of pranayama respiratory methods.
- Nadi Shodhan Pranayama (Alternate nostril respiratory)
- Bhastrika Pranayama (Bellows respiratory)
- Kapalbhati Pranayama (Cranium shining breath)
- Bhramari Pranayama (Bee respiratory)
- Anulom Vilom Pranayama
- Sheetali Pranayama (Cooling breath)
- Surya Bhedna Pranayama (Proper nostril respiratory)
- Chandra Bhedna Pranayama (Left nostril respiratory)
- Sheetkari Pranayama (Hissing breath)
- Ujjayi Pranayama (Victorious breath)
- Plavini Pranayama (Floating breath)
- Murcha Pranayama (Swooning breath)
- Sama Vritti Pranayama (Equal/sq. respiratory)
- Dirgha Pranayama (Three-Half respiratory)
- Udgeeth Pranayama (Chanting breath)
1. Nadi Shodhana Pranayama (Alternate Nostril Respiration)
That is the primary kind of pranayama and is most practised due to its soothing results on the mind. Popularly often called a type of alternate nostril respiratory, it’s a sluggish and deep yoga respiratory train.
On this pranayama, we shut our nostrils alternatively in a method 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 major discount in each state and trait nervousness has proven after 6 weeks
- Publish-operative ache and struggling of sufferers have diminished
- A major discount in despair, stress, nervousness, and peak expiratory move charge has been measured within the pre and post-surgery
One other experimental examine exhibits the instant results of Nadi Shodhan on wholesome people’ coronary heart charge, blood stress, and problem-solving potential. It’s discovered on this examine;
- Nadi shodhan refreshes air all through the lungs and alters autonomic exercise. It considerably declines the center charge and systolic blood stress.
- Peak expiratory move charge improved which exhibits a wholesome lung situation.
- On account of higher adaptability for psychological stress-induced after practising nadi shodhan participant’s mathematical problem-solving time diminished considerably.
2. Bhastrika Pranayama (Bellows Breath)
In distinction to sluggish and deep respiratory, bhastrika pranayama is available in quick and brief respiratory kind pranayama. Bhastrika actually means “bellows breath”
On this pranayama, exaggerated and forceful respiratory is carried out partaking the diaphragm and belly muscular tissues.
Fast enlargement and contraction of belly muscular tissues create a bellows motion to ignite the physique’s warmth, therefore also referred to as breath of fireside.
Bhatrika pranayama may be very efficient in revitalizing the working of the lungs. In a 2019 examine, bhastrika pranayama impact on lung perform is examined amongst 30 wholesome people and it has discovered;
- A major increment is noticed within the Pressured important capability, pressured expiratory quantity within the first second, Peak expiratory move charge, and most voluntary air flow.
- The elastic recoil of the lungs and chest wall elevated thereby strengthening the respiratory muscular tissues.
In 2009, one other scientific examine on the results of bhastrika on coronary heart charge and blood stress carried out. This time sluggish tempo bhastrika pranayama is carried out for five minutes adopted by the measurement of blood stress and coronary heart charge. 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 stress.
- A slight decrement within the coronary heart charge.
- The parasympathetic nervous system can also be stimulated which purchased a way of calmness and reduces stress.
3. Kapalbhati Pranayama
Kapalbhati is a kind of pranayama that may be categorized underneath quick, asymmetrical, and diaphragmatic respiratory. 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 without doubt 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 carried out previously have evaluated advantages of Kapalbhati on the physique and thoughts.
- Kapabhati is like heat up workout routines for respiratory muscular tissues 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 charge 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 degree in diabetic people.
- The pelvic flooring muscular tissues are strengthened after practising kalpalbhati for 4 weeks and proved to be efficient in decreasing menopausal issues.
Kapalbhati Pranayama Advantages and How you can Carry out Appropriately
4. Bhramari Pranayama (Bee Breath)
Bhramari pranayama is probably the most stress-free respiratory approach 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 targeted 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 kind of alternate nostril respiratory carried out with the correct hand in Vishnu Mudra.
To carry out Anulom Vilom, shut the correct nostril with the correct thumb inhale from the left nostril. Then shut the left nostril with the ring and little finger, exhale from the correct nostril. Repeat on this method alternatively.
To some extent, anulom vilom related pranayama to Nadi Shodhan pranayama.
Though there’s a fairly distinction between each; Anulom vilom is a balancing kind of pranayama that maintains the move of Prana in Ida and Pingala Nadi equally. Whereas Nadi shodhana is a cleaning pranayama kind 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 perform 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 capabilities of the mind together with studying, pondering, reasoning, remembering, and problem-solving expertise compared to Vinyasa move kind yoga poses.
6. Sheetali Pranayama (Cooling Breath)
Sheetali pranayama is a cooling respiratory approach. Historic yogis derived it to cut 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 via rolled tongue and exhaled out via the nostrils. Salvia on the tongue moisturizes the air on its method via the mouth and we really feel prompt coolness.
Inhaling via 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 potential. It has a relaxing impact on your complete nervous system which supplies the practitioner a way of management.
- It reduces the manufacturing of bile waste that causes heartburn.
- It has the flexibility to cut back blood stress in hypertensive sufferers. It has been present in a examine, Sheetali decrease excessive bp via a mix 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 respiratory, Surya Bhedna pranayam is a kind of uninostril yogic respiratory through which inhalation and exhalation are restricted to the correct nostril and left nostril respectively.
As the correct nostril is alleged to be the gate of ‘The Solar’, Surya Bhedna pranayama will increase physique temperature and offers vitality to the yogi. It may be referred as ‘sizzling pranayama’ or ‘proper nostril respiratory’.
- Inhaling via the correct 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 potential.
- Nonetheless, It’s proof from a differential examine, Surya Bhedna pranayama has sympathomimetic results – means it could increase blood stress to alarming heights, notably in hypertensive sufferers.
- The warmth produced via this pranayama follow burns up impurities and might help get rid of pathogens from the physique.
Surya Bhedana: How you can do it Appropriately and Advantages
8. Chandra Bhedna Pranayama
On this pranayama kind, respiratory is finished within the reverse method to Surya Bhedna pranayama i.e. Inhale – left nostril and exhale – proper nostril.
Chandra Bhedna pranayama is a cooling respiratory approach 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 respiratory which is cooling in nature. On this pranayama, throughout inhalation, a ‘seeehh’ like hissing sound is produced from mouth which supplies its cooling motion. It’s additionally referred to as the hissing breath.
This pranayama is solely 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 via the uncovered tooth. Shut the mouth to carry your breath for 2 seconds after which exhale via nostrils.
Though sheetkari produces related results as sheetali pranayama, as well as, Sheetkari pranayama is very useful in;
- Reducing blood stress and decreasing signs of tension.
- Releasing emotional and psychological knots current within the physique.
- Inducing stress-free 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 probably the most satisfying deep respiratory pranayama approach. It’s stated, 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 all the way 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 the next metabolic charge within the physique.
- In a randomized management trial examine, completely different physiological variables have been measured after practising ujjayi pranayama. A major distinction is noticed within the resting coronary heart charge and resting pulse charge after 8 weeks of coaching of Ujjayi.
11. Plavini Pranayama
Plavini is a sophisticated kind of pranayama that calls for experience in breath-holding for a protracted interval.
In Plavini Pranayama, the air is gulped into the abdomen both by way of easy nostril respiratory or via 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 method of pure fasting.
- It’s stated in conventional texts, practising plavini makes the physique lighter sufficient so one can float simply on the water floor. It’s additionally referred to as ‘floating breath’.
12. Murcha Pranayama (Swooning Breath)
After Plavini, Murcha is one other conventional pranayama approach that emphasizes breath retention.
In Murcha Pranayama, the air is inhaled via 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, nevertheless, in line with Hatha Yoga Pradipika – By 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. Finally, it clears practitioner’s connection to the exterior world, therefore helps in pratyahara (sense withdrawal).
- Additionally, it provides psychological readability and induces leisure and internal consciousness.
13. Sama Vritti Pranayama (Field Respiration)
Popularly often called field respiratory, Sama vritti is an easy pranayama approach. It’s a sluggish and deep pranayama kind that focuses on all 3 components of respiratory – 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, in the end will increase lung capability.
- Sama vritti pranayama has a stress-busting impact as respiratory evenly immediately impacts the autonomic nervous system.
- By decreasing stress response, this pranayama additionally allows you to sleep effectively with full effectivity in little or no time.
Nonetheless, in superior yogis, a variation of Sama Vritti referred to as Visma Vritti pranayama or uneven breath is extra practiced.
14. Dirgha Pranayama (Three-Half Respiration)
Dirgha pranayama is a full yogic respiratory approach through which inhalation and exhalation are carried out in 3 components.
- First, full filling of the decrease stomach
- Second, full filling of the thoracic area by the extension of aspect ribs
- Lastly extension of higher chest space by lengthening of collarbone and shoulders
Like every other deep respiratory, 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 respiratory, inner belly organs additionally make the motion. It provides them inner therapeutic massage and enhances the digestive system perform.
- Dirgha pranayama results the oxygen focus in blood to the mind.
15. Udgeeth Pranayama (Chanting breath)
There are various widespread 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, concern, and disappointment. It cures acidity and issues associated to sleep (Insomnia) and unhealthy goals.
Conclusion
Whether or not you want to cut back stress or hypertension, enhance focus or discover stillness in your non secular journey, there are differentf pranayama respiratory methods one can select from.
Totally different pranayamas include quite a few advantages and selecting one completely relies on whenever 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 settle down. On this situation, pranayama like left nostril respiratory or sitali which have cooling results might be useful as a substitute of doing kapalbhati or proper nostril respiratory.
