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15 Forms of Pranayama (Indian Breath) Respiratory Strategies And Their Advantages

Our life begins and ends with a breath. This pure, but essential act is like an invisible thread that we supply all through our complete existence. And but, what number of occasions a day can we acknowledge this unbelievable life-giving pressure? Nonetheless, as a few of you would possibly know, there’s a complete follow that revolves fully across the management of our breath and that’s Pranayama.

What Is Pranayama Respiratory?

This historic follow has its roots within the mystical Indian tradition and the phrase itself derives from Sanskrit, the place “prana” means “life vitality” and “Yama” is “management”.

This time period describes a system of varied respiration strategies, which may help us expertise a deeper degree of reference to our interior selves, and in some circumstances, it could even enable us to bear some type of religious awakening.

This explains why Pranayama is oftentimes thought of a type of meditation. As a result of our thoughts, like a glass of cloudy water, when it’s set nonetheless can discover house for readability and peace.

As a yoga trainer, after I first began making the primary steps onto “my yogic path”, I need to admit I used to be fairly skeptical about the actual effectiveness of this follow. However after I first tried it, I had an abrupt change of coronary heart as a result of I knew that, from that second I used to be fully hooked.

My life began to alter fully: I started to really feel extra at peace, my physique felt energized, I began to dethatch from detrimental feelings and that’s after I got here to understand, I used to be turning into extra conscious of my true self.

As a result of consider it or not, Pranayama isn’t merely a option to management our breath, it’s a exact science that, if used appropriately, can enable us to realize unbelievable, life-transforming outcomes.

The Advantages of Pranayama Respiratory

Some gurus of the previous usually acknowledged that “the longest our breath is, the longest our life will likely be”. Being our breath our life pressure, it goes with out saying that after we can management our breath, we acquire management over our life itself.

We regularly get caught up in our hectic life, the place a large number of stress components leads us to expertise overwhelming feelings like anger, anxiousness or in worst-case situations, despair.

Give it some thought, whenever you’re nervous your breath will get irregular, fast-paced. And this, within the lengthy haul, could hurt your psychological and physique well being.

Nevertheless it all modifications whenever you begin training pranayama workouts. As a result of whenever you do, you are feeling such as you’re urgent the “pause” button of your life… And with time you’ll start to alter the best way you understand some ideas and feelings.

On the similar time, on a bodily degree, whenever you begin utilizing pranayama strategies, the respiratory organs get stronger, extra resistant and a few train may enhance:

  • our circulatory system
  • parasympathetic system
  • immune system

Furthermore, every train can set off completely different results on our our bodies and thoughts. In order that explains why we normally really feel calmer and deeply relaxed after some strategies like “Anuloma Vyloma“, whereas we really feel energized, targeted after another workouts like “Kapalabhatti“.

As a common rule, when performing pranayama, ensure you’re sitting in any comfy meditation pose and bear in mind to all the time preserve your backbone and head in a single straight line. Additionally, attempt to all the time follow these workouts on an empty abdomen and make sure you’re in a quiet place the place you may be undisturbed for some time.

The 15 Forms of Pranayama Respiratory

1. Dirga Pranayama,’ Three-Half Breath'(aka, full Yogic breath)

What’s it?

This easy but exact train is a combo of three completely different respiration workouts, the place the main target of our consideration shifts from the stomach space to the chest and lastly to the collarbone area.

It has an amazing vary of advantages, simply to call just a few:

  • it elevates the temper by stimulating the endorphins
  • relieves stress and anxiousness
  • will increase anti-ageing hormones


keep away from training this train when you’ve gotten nasal irritation or nasal infections

Learn how to do it?

  1. Start to look at the pure in-out circulation of your breath
  1. Place one hand on the stomach and one in your chest
  1.  Take a deep inhalation and really feel your stomach filling up with contemporary air.
  1.  Breath much more and start to really feel the growth of your ribcage
  1.  Really feel the breath circulation lastly reaching the highest of your clavicles
  1.  Follow 3 to five rounds of full yogic respiration   

Over time, you’ll begin growing an amazing sense of consciousness of the complete yogic breath, the place the breath flows all through these three areas harmoniously.

2. Sama Vritti

What’s it?

Sama is the Sanskrit time period for similar/ equal whereas “Vritti” means circulation/wave and it’s carried out in 4 completely different steps (that’s why it’s also called “sq. field respiration”). When performing this pranayama, we attempt to equalize the size of every inhalation and exhalation and it’s an actual panacea for each the thoughts and the physique as a result of it permits us to repose in a state of deep, soul-nourishing leisure.

That’s why this train it’s excellent for these moments after we get overwhelmed by stress or at any time when we really feel disconnected from our physique and thoughts.

Learn how to do it?

Comply with 4 easy steps (the breath depend could enhance because the practitioner learns to grasp this method)

1) Inhale deeply from the nostril for at the least 4 seconds

2) Maintain your breath for 4 seconds

3) Exhale for 4 seconds

4) Maintain your breath for 4 seconds and do it once more (as much as 5 occasions)


Pregnant girls and individuals who endure from hypertension or respiratory points ought to keep away from training breath retention.

3. Nadi Shodhana/Anuloma Vyloma, ‘Alternate Nostril Respiratory’

What’s it?

The phrase “Nadi” originates from Sanskrit and interprets into “channel” and “Shodhana” means “purification”. Thus, this method goals to cleanse the Nadis, which based on the traditional Indian medical system, the Ayurveda, are refined channels the place our prana flows.

These channels are tightly interlinked into our mind-body organism and there are three predominant Nadis: one with robust masculine vitality on the fitting aspect, referred to as “Pingala”, and on the left aspect, there’s the female Nadi referred to as “Ida” and one within the centre referred to as “Sushumna”. Therefore after we follow Nadi Shodhana we steadiness these two completely different energies into our physique.

However there’s extra:

-it’s nice for nearly all imbalances as a result of it purifies and regulates your entire pranic system

-activates the frontal mind and the “Ajna” chakra, bettering focus and peacefulness

-regular follow could assist scale back despair


-avoid when you’ve gotten flu or fever

-not appropriate to those that endure from cardiovascular illnesses

Learn how to do it?

1) elevate the fitting hand and carry out the “Nasagra/Vishnu” mudra 

2) shut the fitting nostril with the thumb and breath slowly and consciously from the left nostril and depend till 4 (the depend may be elevated with time).

3) shut the left nostril with the ring finger, exhale from the fitting nostril and depend until six

4) breath in from the identical nostril (4 seconds), shut the fitting nostril

5) breath out from the left nostril for six seconds and also you’ve completed the primary spherical

6) you could repeat the identical course of as much as 4 occasions.

4. Viloma Pranayama ‘Towards The Wave’

What’s it?

Viloma Pranayama is a deeply calming, stress-relieving method ceaselessly utilized by practitioners to appease down anxiousness and re-establish order into our emotional panorama


As for almost all of the workouts talked about on this checklist, it needs to be strictly averted by those that endure from coronary heart illness.

Learn how to do it?

1) inhale slowly and deeply from the nostril for 2 seconds and fill the lungs as much as half of their capability

2) maintain your breath for a second after which carry on inhaling for 2 extra seconds, maintain your breath after which do that similar course of till the lungs are fully full of air

3) exhale and with management from the nostril

4) you could repeat the method as much as four-five occasions

5. Sheetali Pranayama ‘Cooling Breath’

What’s it?

The identify “Sheetali” comes from Sanskrit and means calm as a result of this train may help the practitioner expertise a state of peace of thoughts and tranquillity.

It’s a tremendous panacea on heat summer time days as a result of it helps us quiet down our physique whereas soothing our muscle mass and nervous system.


Not appropriate to those that endure from low blood strain

Learn how to do it?

1) open your mouth barely and roll the edges of the tongue up in order that it varieties a kind of tube

2) breath in out of your mouth and whenever you’ve reached the highest of the inhalation shut the mouth

3) exhale by way of the nostril

4) repeat the follow as a lot as wanted

6. Ujjayi Pranayama ‘Ocean Breath’

What’s it?

That is an especially highly effective respiration method and because the Sanskrit identify suggests (Uj=increase, Jaya=conquest) focuses on the general growth of the organs concerned within the respiratory course of; consequently, “the chest puffs out like a proud conqueror” (BKS Iyengar).

This pranayama goals to generate warmth within the physique, tapping onto vitality and endurance and permitting the practitioner to remain targeted and alert.

Because of this, this train is often utilized in high-intensity practices reminiscent of Vinyasa circulation or Ashtanga Vinyasa. Also called “ocean breath”, given the attribute sound that it’s generated when carried out, which resembles the peaceable sound of the ocean.


This train needs to be averted by those that endure from coronary heart illness or low blood strain.

 Learn how to do it?

1) attempt to shut the eyes, join together with your breath and easily sit nonetheless to look at your breath gently flowing out and in of your physique

2) as soon as your thoughts and physique are settled, take a sluggish, deep and regular breath out of your nostril and fill your lungs whereas increasing your chest as a lot as you may

3) shift your consciousness to the again of the throat, contract the glottis and whereas exhaling from the nostril make a hissing, “ha” sound (think about you’re defogging a mirror in entrance of your nostril)

4) when you’ve reached the underside of the exhalation you could repeat this course of. (attempt to follow it 5 to eight occasions).

7. Bhramari Pranayama ‘Buzzing Bee Breath’

What’s it?

In Sanskrit “brahmar” stands for bee since you’ll discover that whenever you follow this pranayama you create a low-pitched buzzing sound, which reminds the standard “buzzing” sound of the bees.

The vibration generated by this sound has an extremely soothing impact on each physique and thoughts, which makes it splendid to scale back stress, anxiousness, anger and even insomnia!

Moreover, it may additionally assist our physique’s tissues to naturally regenerate and it’s notably appropriate to pregnant girls throughout labour as a result of it leads the practitioner to a deep meditative state.

Learn how to do it?

1) Elevate the arms and shut the ears together with your fingers

2) Inhale by way of the nostril and produce a good and clean buzzing sound

3) Exhale from the nostril whereas creating the identical sound

4) Repeat as much as eleven rounds

8. Bhastrika Pranayama ‘Bellows Breath

What’s it?

Bhastrika” actually interprets as bellows as a result of this train follows the identical dynamic of the blacksmith’s bellows: it creates a sequence of rhythmic, fast-paced breathings and the diaphragm simulates the motion of a pair of bellows, which blows air, stimulating bodily heath.

It additionally improves circulation and flushes out toxins whereas cleansing the nasal passages and assuaging allergic reactions. Furthermore, it additionally seems to be a tremendous assist for the lungs, as a result of it rejuvenates and purifies them and it even let our pores and skin glow!


This train shouldn’t be practiced by these affected by coronary heart illness, retinal issues, vertigo, hernias and epilepsy and other people with bronchial asthma ought to all the time carry out this follow underneath the statement of an professional teacher.

Learn how to do it?

1) Begin by specializing in enjoyable the entire physique

2) Elevate arms whereas respiration forcefully from the nostril

3) Decrease the arms and breath out with the identical depth from the nostril

4) Repeat the identical course of as much as 20 occasions

9. Kapalabhatti Pranayama ‘Cranium Shining Breath’ & ‘Breath Of Hearth’

What’s it?

That is in all probability essentially the most highly effective and deeply cleaning pranayama. The time period itself means “shining cranium” as a result of it brings us to a state of sunshine, readability and sharp focus, which explains why it’s an amazing treatment for these engaged in psychological actions.


Keep away from this train for those who endure from Hypertension, coronary heart illness and being pregnant.

Learn how to do it?

1) Exhale forcefully by way of each nostrils whereas contracting the stomach muscle mass

2) The inhalation is finished passively and effortlessly

3) Full 30 to 60 rounds in a row (ensure you don’t really feel too dizzy afterward, so it’d be higher to take a break between every spherical)

4) Return to regular respiration

10. Sapt-chakra viloma pranayama

What’s it?

This respiration train focuses on our vitality centres, the chakras and goals at balancing the completely different ranges of energies of those centres. So this method follows a kind of meditative circulation, shifting the eye from the best chakra (Sahasrara) to the bottom chakra (Muladhara).


To not be practiced by those that endure from bronchial asthma, continual coronary heart illness and respiratory points.

Learn how to do it?

1) start in a easy cross-legged pose of your alternative

2)follow inhalation in a sequence of quick pauses and focus your consideration on every vitality centre (e.g. concentrate on the crown chakra inhale-pause and observe a descending order till the underside)

3) similar goes for the exhalation. Begin exhaling from the bottom chakra, take a break and transfer on exhaling whereas specializing in the sacral chakra and so forth.

11. Quiet Respiratory

What’s it?

Generally used throughout meditation or after intense asana follow, quiet respiration helps us wind down and preserve us anchored to the current second.

Its deeply calming results enable us to decelerate the center fee, scale back blood strain and quieten the thoughts.

Learn how to do it?

1) Begin turning into extra conscious of your breath whereas sitting in a easy meditative pose and even in a resting pose like Savasana. In case you really feel comfy, you might also shut your eyes.

2) Observe the circulation of your breath and really feel the way it quietens, slows down its tempo and turns into shallow, little by little

3) Attempt to not pressure the breath, the in-out circulation needs to be as pure as attainable.

12. Deep Respiratory

What’s it?

This method permits us to revive the quiet in our physique and thoughts. Taking a deep, nourishing breath provides new vitality to each physique and thoughts and helps us really feel extremely uplifted, absolutely energized.

To grasp the true effectiveness of this breath, attempt to do it at any time when you end up in a demanding state of affairs… You’ll instantly see how your thoughts will really feel clear, how your physique feels deeply restored.


Keep away from training this train too usually for those who endure from coronary heart illness or hypertension

Learn how to do it?

1) Shut your eyes and concentrate on the pure sample of your respiration

2) Take a deep breath and fill your lungs until the highest

3) Exhale fully both from the nostril or attempt to breathe out out of your open mouth

13. Rhythmic Respiratory /Taalyukt pranayama

What’s it?

This pranayama train ( “Taal yukt” actually means=rhythm) is, because the identify suggests a rhythmic respiration sample. Which means that on this follow the breath circulation follows a gentle, exact rhythm with out breaks.

If practiced persistently it could possibly enhance oxygen provide whereas resetting the pure rhythm of our physique. Nevertheless it has additionally nice results on a psychological degree, because it enhances self-confidence and optimism whereas gifting us with a gorgeous sense of pure calm.

Learn how to do it?

1) Calm down the throat and permit the breath to circulation freely

2) Inhale slowly and deeply

3) Maintain the breath in so long as you are feeling comfy

4) Exhale absolutely

5) Maintain your breath out this time

6) Return to a pure, common breath

14. Tribandha and Pranayama

What’s it?

The phrase “Bandha” means lock and it refers to a particular motion that entails a contraction of sure muscle mass and it’s usually used to tone, cleanse and energize your entire physique.

There are three various kinds of locks, “Jalandhara bandha”, which is a throat lock, “Uddiyana bandha”, the stomach lock and “Moola bandha”, the perineum lock. All these locks mixed kind the “Maha bandha” (or Tribandha).

Learn how to do it?

1) Inhale slowly and deeply out of your nostril and exhale forcefully however with management

2) Maintain the breath on the prime of the exhalation

3) Push your knees down together with your arms

4) Tuck your chin in to carry out Jalandhara Bandha

5) Suck the stomach in to carry out Uddiyana Bandha

6) And concurrently contract your genital space for Moola Bandha

7) Maintain the three bandhas and the breath as a lot because it feels comfy

8) Exhale and repeat as much as 5 rounds.


Keep away from this follow for those who’re affected by hypertension, for those who’re feeling hyperactive or when in your menstruation.

15. Suryan Bhedan Pranayama (Proper Nostril Respiratory)

What’s it?

“Surya” is the Sanskrit identify for solar and the Surya nadi is linked with the masculine, yang, the aforementioned “Pingala”. Thus, this train goals to steadiness the fitting “Nadi” whereas curing heartburn, fatigue and reducing the physique temperature.


Individuals who endure from digestive points or extra mucus ought to keep away from this follow

Learn how to do it?

1) Carry out “nasagra mudra”

2) Shut the fitting nostril with the thumb

3) Breath in slowly by way of the left nostril

4) Shut the left nostril with the ring finger

5) Breath out from the fitting nostril

Closing ideas

So I hope this introduction to pranayama might shed extra gentle on this lovely follow, make it easier to discover steadiness, peace of thoughts and join you together with your interior self. That are precisely what your thoughts, physique and soul actually crave!



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