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15 Forms of Pranayama Respiration Methods and Advantages [Explained]


types of pranayama
Picture Supply: Canva

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. Nevertheless, one should know respiration workouts are totally different from Pranayama respiration methods.

Mechanically a Pranayama apply could look much like a easy respiration 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 respiration train.

Pranayama apply focuses on consciously increasing the breath by varied 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 primarily based on that, you’ll know 15 various kinds of pranayama respiration methods and advantages. If you’re thinking about figuring out about pranayama in nice depth, I’d recommend studying this newbie’s information to Pranayama and the 12 science-backed advantages of pranayama.

Initially, The Eight Classical Pranayama

In line with Hatha Yoga Pradipika (an historical textual content of yoga), there are 8 variety of pranayama combinedly referred to as ‘8 Kumbhakas’, and generally known as ‘Eight classical pranayamas’. All of the pranayamas that we do in yoga are in some way modified variations of those 8 classical pranayamas.

types of pranayama
8 classica pranayamas. Picture: Fitsri

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). An important facet of pranayama is kumbhaka (i.e. breath retention). Nevertheless, we deal with Inhalation & exhalation in numerous pranayama sorts, however it’s ‘breath retention (kumbhaka)’ {that a} yogi goals to develop by a pranayama apply. That is why totally different pranayama sorts are additionally referred to as ‘Kumbhakas’ in Sanskrit.

When pranayama is completed with aware effort and never spontaneously, means after we attempt to domesticate consciousness to look at our breath, it’s referred to as Sahita Pranayama. Sahita means linked; breath retention (kumbhaka) is linked with inhalation and exhalation. The 8 classical pranayamas talked about above are literally the practices of Sahita pranayama solely.

With lengthy constant apply, when kumbhaka begins taking place with none aware effort or an obvious affiliation with both inhalation or exhalation, it’s referred to 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 eventually Samadhi.

Forms of Pranayama Respiration Methods and Advantages

Grasp yoga gurus recommend that the greatest time to apply pranayama and yoga, basically, is Brahmamuhurta – early within the morning and on an empty abdomen. Ideally, pranayama ought to be practised in an open area with good air high quality.

It’s suggested to apply pranayama in seated snug postures solely. Initially one can start by merely watching their pure breath after which strive totally different methods. It’s additionally really useful to mix totally different varieties of mudras with pranayama respiration to deepen its results.

Every sort of pranayama can arouse explicit areas of the mind and impacts the physique in another way. You may give every a strive. Listed below are 15 varieties of pranayama respiration methods.

  1. Nadi Shodhan Pranayama (Alternate nostril respiration)
  2. Bhastrika Pranayama (Bellows respiration)
  3. Kapalbhati Pranayama (Cranium shining breath)
  4. Bhramari Pranayama (Bee respiration)
  5. Anulom Vilom Pranayama
  6. Sheetali Pranayama (Cooling breath)
  7. Surya Bhedna Pranayama (Proper nostril respiration)
  8. Chandra Bhedna Pranayama (Left nostril respiration)
  9. Sheetkari Pranayama (Hissing breath)
  10. Ujjayi Pranayama (Victorious breath)
  11. Plavini Pranayama (Floating breath)
  12. Murcha Pranayama (Swooning breath)
  13. Sama Vritti Pranayama (Equal/sq. respiration)
  14. Dirgha Pranayama (Three-Half respiration)
  15. Udgeeth Pranayama (Chanting breath)

1. Nadi Shodhana Pranayama (Alternate Nostril Respiration)

nadi shodhan pranayama
Picture Supply: Canva

That is the primary sort of pranayama and is most practised due to its soothing results on the mind. Popularly generally known as a type of alternate nostril respiration, it’s a sluggish 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 research was carried out in 2019. In people who endure Coronary artery bypass grafting (CABG) surgical procedure, it’s discovered on this research on practising Nadi shodhan pranayama;

  • A major discount in each state and trait anxiousness has proven after 6 weeks
  • Put up-operative ache and struggling of sufferers have lowered
  • A major discount in despair, stress, anxiousness, and peak expiratory circulation price has been measured within the pre and post-surgery

One other experimental research reveals the rapid results of Nadi Shodhan on wholesome people’ coronary heart price, blood strain, and problem-solving skill. It’s discovered on this research;

  • Nadi shodhan refreshes air all through the lungs and alters autonomic exercise. It considerably declines the center price and systolic blood strain.
  • Peak expiratory circulation price improved which reveals a wholesome lung situation.
  • Because of higher adaptability for psychological stress-induced after working towards nadi shodhan participant’s mathematical problem-solving time lowered considerably.

Nadi Shodhan Pranayama steps and advantages

2. Bhastrika Pranayama (Bellows Breath)

bhastrika
Picture Supply: Canva

In distinction to sluggish 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 participating the diaphragm and stomach muscle mass.

Fast growth and contraction of stomach muscle mass create a bellows motion to ignite the physique’s warmth, therefore also called breath of fireside.

Bhatrika pranayama could be very efficient in revitalizing the working of the lungs. In a 2019 research, bhastrika pranayama impact on lung perform is examined amongst 30 wholesome people and it has discovered;

  • A major increment is noticed within the Pressured very important capability, pressured expiratory quantity within the first second, Peak expiratory circulation price, and most voluntary air flow.
  • The elastic recoil of the lungs and chest wall elevated thereby strengthening the respiratory muscle mass.

In 2009, one other scientific research on the consequences of bhastrika on coronary heart price and blood strain carried out. This time sluggish tempo bhastrika pranayama is carried out for five minutes adopted by the measurement of blood strain and coronary heart price. The comparative research 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 price.
  • The parasympathetic nervous system can be stimulated which purchased a way of calmness and reduces stress.

Find out how to Observe Bhastrika Pranayama & Its Advantages

3. Kapalbhati Pranayama

kapalbhati pranayama
Picture Supply: fitsri

Kapalbhati is a kind 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).

Apart from 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 are feeling lighter after performing it.

Many research performed prior to now have evaluated advantages of Kapalbhati on the physique and thoughts.

  • Kapabhati is like heat up workouts for respiratory muscle mass 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 price of the physique. Sooner metabolism results in elevated calorie consumption and additional, helps in weight reduction.
  • It has been proven in a research, only one month of kapalbhati has decreased the blood sugar degree in diabetic people.
  • The pelvic ground muscle mass are strengthened after practising kalpalbhati for 4 weeks and proved to be efficient in decreasing menopausal issues.

Kapalbhati Pranayama Advantages and Find out how to Carry out Appropriately

4. Bhramari Pranayama (Bee Breath)

bhramari pranayama
Picture Supply: Canva

Bhramari pranayama is probably the most stress-free respiration approach anybody can do simply to eliminate stress and anxiousness 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.

While you apply it lengthy sufficient, little impulses of soothing buzzing sound proceed vibrating in your head. It retains stress and anxiousness away from you.

Bhramari Pranayama (Bee Breath) steps and advantages

5. Anulom Vilom Pranayama

anulom vilom
Picture Supply: Canva

Anulom Vilom pranayama is a kind of alternate nostril respiration carried out with the precise hand in Vishnu Mudra.

To carry out Anulom Vilom, shut the precise nostril with the precise thumb inhale from the left nostril. Then shut the left nostril with the ring and little finger, exhale from the precise 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 sort of pranayama that maintains the circulation 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 research, 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 features of the mind together with studying, considering, reasoning, remembering, and problem-solving abilities compared to Vinyasa circulation sort yoga poses.

6. Sheetali Pranayama (Cooling Breath)

sitali pranayama
Picture Supply: fitsri

Sheetali pranayama is a cooling respiration approach. Historical 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 by rolled tongue and exhaled out by the nostrils. Salvia on the tongue moisturizes the air on its means by the mouth and we really feel immediate coolness.

Inhaling by 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 skill. It has a relaxing impact on the 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 cut back blood strain in hypertensive sufferers. It has been present in a research, Sheetali decrease excessive bp by a mix of stress discount and modification of the physiology of the autonomic nervous system.

7. Surya Bhedna Pranayama (Proper Nostril Respiration)

surya bhedna pranayama
Picture Supply: fitsri

In distinction to alternate nostril respiration, Surya Bhedna pranayam is a kind of uninostril yogic respiration through which inhalation and exhalation are restricted to the precise nostril and left nostril respectively.

As the precise 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 ‘scorching pranayama’ or ‘proper nostril respiration’.

  • Inhaling by the precise 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 skill.
  • Nevertheless, It’s proof from a differential research, Surya Bhedna pranayama has sympathomimetic results – means it may well increase blood strain to alarming heights, notably in hypertensive sufferers.
  • The warmth produced by this pranayama apply burns up impurities and might help remove pathogens from the physique.

Surya Bhedana: Find out how to do it Appropriately and Advantages

8. Chandra Bhedna Pranayama

chandra bhedna
Picture Supply: Canva

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 approach that prompts the parasympathetic nervous system. Activation of the parasympathetic nervous system results in;

9. Sheetkari Pranayama (Hissing Breath)

sitkari pranayama
Picture Supply: fitsri

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 referred to as the hissing breath.

This pranayama is solely carried out by closing the mouth and bringing the higher and decrease enamel collectively. Expose them by parting the lips. Then carry out Khechari mudra by folding the tongue to the touch the taste bud. Inhale by the uncovered enamel. Shut the mouth to carry your breath for 2 seconds after which exhale by nostrils.

Though sheetkari produces related results as sheetali pranayama, as well as, Sheetkari pranayama is very useful in;

  • Reducing blood strain and decreasing signs of hysteria.
  • 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)

ujjayi pranayama
Picture Supply: Canva

Amongst 8 classical pranayama sorts, Ujjayi is probably the most satisfying deep respiration pranayama approach. 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 included with Bandhas, Mantra Japa, and yoga poses;

  • Incorporating Ujjayi pranayama in makarasana can launch stress from the decrease again and enhance the provision 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 price within the physique.
  • In a randomized management trial research, totally different physiological variables had been measured after working towards ujjayi pranayama. A major distinction is noticed within the resting coronary heart price and resting pulse price after 8 weeks of coaching of Ujjayi.

Find out how to Carry out Ujjayi Pranayama

11. Plavini Pranayama

plavini pranayama
Picture Supply: Canva

Plavini is a complicated sort of pranayama that calls for experience in breath-holding for a protracted interval.

In Plavini Pranayama, the air is gulped into the abdomen both via easy nostril respiration or by 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 referred to as ‘floating breath’.

12. Murcha Pranayama (Swooning Breath)

murcha pranayama
Picture Supply: fitsri

After Plavini, Murcha is one other conventional pranayama approach that emphasizes breath retention.

In Murcha Pranayama, the air is inhaled by nostrils at fullest capability. Then utilizing Jalandhar Bandha (throat lock) breath is held and the air is retained inside for even longer than is snug.

It offers a sense of fainting to the practitioner, nonetheless, in keeping with Hatha Yoga Pradipika – By this pranayama, the expertise of 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 offers psychological readability and induces rest and inside consciousness.

13. Sama Vritti Pranayama (Field Respiration)

Popularly generally known as field respiration, Sama vritti is a very simple pranayama approach. It’s a sluggish 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, in the end will increase lung capability.
  • Sama vritti pranayama has a stress-busting impact as respiration evenly straight impacts the autonomic nervous system.
  • By decreasing stress response, this pranayama additionally permits you to sleep nicely with full effectivity in little or no time.

Nevertheless, 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
Picture Supply: Canva

Dirgha pranayama is a full yogic respiration approach through which inhalation and exhalation are performed 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 every other 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 offers them inside therapeutic massage and enhances the digestive system perform.
  • Dirgha pranayama results the oxygen focus in blood to the mind.

15. Udgeeth Pranayama (Chanting breath)

udgeeth pranayama practice
Picture Supply: Shutterstock

There are a lot of 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 take care of anxiousness, guilt, concern, and unhappiness. 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 respiration methods one can select from.

Completely different pranayamas include quite a few advantages and selecting one completely will depend on if you’re doing it or what you’re anticipating.

For instance, after a vigorous yoga session, you need your physique to chill out and thoughts to settle down. On this situation, pranayama like left nostril respiration or sitali which have cooling results will likely be useful as an alternative of doing kapalbhati or proper nostril respiration.

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