7 Types of Pranayama: The Benefits You Should Know
7 Types of Pranayama: The Benefits of Pranayam you Should Know
Pranayama yoga has an old breathing technique that helps you control your breath. It is considered a yoga practice that wants to balance body, mind and soul. Pranayama comes from two Sanskrit phrases. ‘Pran’, which means ‘vitality’ and ‘ayma’ which means ‘control’. Exercise is just beyond increasing life through physical activity, as it also helps to focus mental focus and increase spirituality.
This blog will dive into the various methods of pranayam, 7 Types of Pranayama and their benefits and technique:
1. Nadi Shodhana Pranayama (Alternate Nostril Breathing)
Alternate Nostril Breathing Pranayama, or Nadi Shodhana Pranayama is one of the of 7 Types of Pranayama. A breathing technique (kumbhaka) that purifies the nadis (energy channels), bringing balance to the mind and body.
Technique:
- Sit down comfortably for your back to be straight.
- Close the right nostril using your thumb and breathe in through your left nostril.
- With your ring finger, close the left nostril, now exhale through the right while removing your thumb.
- Now breathe in through the right nostril, close and exhale using the left.
- Congratulations! You have completed 1 cycle. practice this exercise for 5 to 10 mins.
Benefits:
- Reduces stress levels in the body.
- Improves focus and concentration.
- Reduces anxiety.
- Balance and cleanses nadis (energy channels).
2. Kapalabhati Pranayama (Skull-Shining Breath)
Kapalabhati Pranayama is one of the best 7 types of Pranayama. “Kapalabhati” is a Sanskrit word — “Kapala” means “skull” or “head”, and “Bhati” means “shining” or “illuminating”. It is an effective, purifying and revitalizing breath exercise.
Technique:
- Sit cross legged and maintain a straight back.
- Without breaking the rhythm, take a deep breath and expel the air powerfully through your mouth.
- Let the breath be passive followed by a controlled exhalation.
- Practice 3 rounds of breathing exercises, 20-30 strokes per round.
Benefits:
- The lungs and sinus undergo detoxification
- Mental capacities are enhanced while blood circulation is improved
- The abdominal muscle is strengthened and digestion is improved
3. Bhastrika Pranayama (Bellows Breath)
One such famous type of Pranayama is Bhastrika Pranayama which is known to be a very salient form of Pranayama in increasing the supply of oxygen, boosting energy, and cleansing the respiratory system.
Technique:
- Assume a sitting position that makes you comfortable.
- Inhale as you exhale forcefully through the nose, tightening the abdominal muscles.
- Deep inhale once again and continue in a rhythmic fashion.
- Practice for 1-2 minutes.
Benefits:
- Enhances oxygen levels in the brain.
- Increases energy and vitality levels.
- Cleans and clears the respiratory system.
4. Ujjayi Pranayama (Ocean Breath)
Another type of Pranayama is Ujjayi Pranayama. The technique is also referred to as “Ocean Breath” for the deep, rhythmic sound it produces, like an ocean wave.
Technique:
- Breathe in deeply through your nose while constricting the back of your throat to create a hissing sound.
- Slowly exhale through the nose and relax the constriction while still maintaining a gentle breath.
- Practice this for about 5-10 minutes.
Benefits:
- Reduces anxiety and calms the mind.
- Enhances focus and concentration.
- Improves the functioning of lungs and the body’s ability to moderate blood pressure.
5. Anulom Vilom Pranayama (Alternate Nostril Breathing Variation)
Anulom Vilom Pranayama is one of the 7 types of Pranayama. It is what we call Alternate Nostril Breathing as well. It balances the left and right sides of the brain, calms the mind and encourages well being.
Technique:
- As Nadi Shodhana, but lengthens the inhalation and exhalation.
- Breathe through the left nostril and close it and breathe out from the right. Repeat for 10-15 minutes.
Benefits:
- Balances the left and right hemisphere in the brain.
- Enhances lung function and promotes relaxation.
- Strengthens the nervous system.
6. Bhramari Pranayama (Bee Breath)
Bhramari Pranayama is another of its kind. The term is derived from ‘Bhramari’ (black Indian bee), because while exhaling, the practitioner hums, which sounds similar to the buzzing of a bee.
Technique:
- Ensure a relaxed posture and gently close your eyes.
- Inhale through your nose deeply, while letting a gentle humming sound like that of a bee escape as you exhale.
- Repeat this for 5-7 rounds.
Benefits:
- Lessens feelings of rage and annoyance.
- Improves sleep quality and relaxation.
- Boosts memory proficiently and helps to focus.
7. Sheetali and Sheetkari Pranayama (Cooling Breaths)
Sheetali and Sheetkari Pranayama are cooling breathing techniques that cool down the stress and calm the mind while lowering the body temperature.
Technique for Sheetali:
- Inhale while rolling the tongue into a tube shape, and breathe out through your nose.
- Inhale while keeping your teeth clenched. Exhale through the nose while your lips closed.
Benefits:
- The mind and body have a calm effect.
- Cures hyperacidity and indigestion disorders.
- Alleviates tiredness and stress.
General Benefits of Pranayama
- Boosts respiratory function.
- Encourages emotional balance and minimization of stress levels.
- Detoxes the body and strengthens the active resistance of the body.
- Enhances focus, memory, and mental sharpness.
- Aids in spiritual development and mindfulness.
FAQs about Pranayama
Morning is an ideal time for pranayama, because the air is fresh and the mind is calm.
Yes, daily practice increases the benefits. Even 10-15 minutes can make a difference.
Although it is generally safe, people with respiratory or heart problems should consult a health care provider before they start.
Absolutely. Techniques such as Nadi Shadena and Bhamari are especially effective for relieving stress.
The initial can start with the first 5-10 minutes and gradually increase to 30 minutes.
Sitting with a straight back in a comfortable position is recommended for optimal results.
Practice such as couples and bhastika promoted metabolism and weight management help.
While Pranayama complements physical activity, it does not replace the benefits of regular exercise.
Yes, simple techniques such as anuloma Vilom and Bhramari are safe and favorable for children.
Some benefits, such as a reduction in stress, can be marked immediately, while others can practice continuously.
Final Thoughts
Pranayama is very powerful and profoundly claimed to unite every human being with their inner self, thereby propagating well being to the whole body. Embedding these 7 types of pranayama into daily activities may result in a boost of one’s physical health, emotional balance, and spiritual growth. Start your journey today and unlock the transformative power of breath!