Yoga breathing exercises are known as Pranayama or the practice of breath control. Regular practise of pranayamas can benefit both your mind and body. Practising breath control can align your body physically and mentally. It recharges your mind while making your internal organs stronger.
Here Are Three Pranayamas That You Should Start Practise
The name of this pranayama translates to ‘large bee’. This is because it involves making a buzzing sound while exhaling. Practising Bhramari calms the nerves as the vibrations of the sound you produce create a state of homeostasis for your body. Do it in these steps
- Sit with your legs crossed and back straight but relaxed.
- Inhale deeply through your nostrils.
- Exhale while making a buzzing sound.
- Make the sound as loud as you can without exerting yourself.
- Repeat for 5 minutes and then lie down in Shavasana (lie on your back, relaxed while breathing normally).
2. Sahita Pranayama:
With this pranayama you go into the state of Kumbhaka (suspended breath) which improves physical and mental endurance. The stillness that you feel elevates anxiety. Follow these steps
- In a relaxed seated position, inhale naturally but focus on your breath.
- Hold your breath, but release it as soon as you feel discomfort.
- Exhale naturally and hold for a moment to experience the stillness.
- Do this for upto 5 minutes.
This three-step pranayama lets the air move in your body from the diaphragm, to the abdomen and the upper chest. As the oxygen flows into your body, it nourishes your body from the inside. The mind becomes more alert and breath control calms you. Do this pranayama by following these steps
- Sit with your back straight and hand on your thighs.
- Take a deep breath (steadily).
- Feel the breath reaching your abdomen, filling up your belly and reaching your upper chest and collar bones.
- Now, steadily exhale, squeezing out every bit of stale air.
- Repeat this for upto 5 minutes but do not over exert yourself.
Practise these yoga pranayamas daily to counter anxiety and feel good inside. Encourage your family to do the same and check out more yoga poses on these health and fitness articles.