5 benefits of Pranayama
In yoga methodology, Pranayama holds asanas (physical postures) and dhyana (meditative states). However, the scope of benefits derived from Pranayama is sure to reverberate beyond yoga. The reason behind this is the healing power of breathing upon our overall health and mental equilibrium. Pranayama is a process of controlling and regulating the timing, duration, and frequency of every session of breathing and holding air that connects the body with the area beyond psychotherapy and acts as power control over the calming down of manic states.
Improves Quality of Sleep
A clinical study found that Bhramari pranayama-a technique that lowers the breathing and heart rate when done for 5 minutes for a calm body in just the right manner for good sleep unattended.
Increases Mindfulness
Research has shown that pranayama eliminates carbon dioxide while adding oxygen to the system. Thus, brain cells are provided with food that enhances mindfulness (the ability to focus on the present moment rather than on the past or future) thereby leading to improved focus and concentration.
Helps Lower Blood Pressure
In one study conducted in 2013, hypertensive patients were given antihypertensive medications for the first 6 weeks. From week 7, half the participants also began pranayama therapy. The reduction in blood pressure was found to be superior in the latter.
Improves Lung Function
With the world wrestling with a deadly virus that gravely affects the lungs, all of us can turn to this ancient breathing technique as a way to encourage healing. Continuous practice of Pranayama is known to enhance recovery from Tuberculosis and Asthma.
Reduces Cigarette Cravings
A study in 2012 found that simple yogic breathing for 10 minutes brought about a short-term reduction in cravings to smoke. With all of the videos that are now out there, and with multiple Pranayama methods to try, we suggest that you get acquainted with the basics and repeat them consistently to find real mind-body differences.
5 benefits of Ujjayi breathing
Ujjayi is a Sanskrit word that means “having conquered”; thus, Ujjayi breath means “breath of victory” or “victorious breath.” This is because the technique brings with it a sense of upliftment, power, and confidence for the practitioner. In Ujjayi techniques, close your mouth and breathe through the nose.
Mini contraction of the throat in the back will produce the rhythm and sound of waves upon the ocean, soothing and focusing the mind. Ocean breath is also referred to as the other name to this technique because of this exceptional property.
Integrating Ujjayi pranayama into your practice will deepen your experience both on and off the mat. Here we share the top five benefits of Ujjayi:
Physical health
The technique builds internal heat that helps to release tight areas of the body, thus making one less prone to injuries while stretching. Along with that, taking deep breaths permitting the lung expansion further than normal allows the easy circulation of the blood and release of toxins from the internal organs. Other benefits are that Ujjayi strengthens the immune system and improves sleep. Additionally, this type of breath allows for blood pressure and thyroid function to be brought back under balance, all while tone recovery within the nervous system.
Energy Flow
This breathing exercise lets more prana, vital life energy, into the mind-body system. In this way, it cleanses the stagnant energy from the nadis through which prana moves and thus helps the body in combating fatigue, stress, and negativity. This pranayama moves energy from the root up to the crown energy center.
Stress Relief
Ujjayi breath can calm the nervous system almost instantaneously if you are agitated, anxious, or nervous. Studies show that this breath technique helps to maintain the balance of the cardiorespiratory system. It brings the equilibrium back to these systems and helps release tension, agitation, and frustration. Moreover, it calms the mind and body.
Focus
Ujjayi breath becomes a pathway towards focusing on city fitness, while the meditation quality brought by the coordination of steadiness, sound, and depth of breath brings mind, body, and spirit into the presence of self-awareness. With this quietness, mind clarity gains ground, the flow between the poses is staggering, stability increases, and it creates space for holding postures for longer periods. Carrying on with Ujjayi breath during your practice, be it hatha yoga, vinyasa yoga, or any tradition, keeps you feeling centered, grounded, and present, all while getting rid of any distractions.
Meditation & Relaxation
The Ujjayi breath calms the body and a clear mind. Constriction of the throat generates vibrations within the larynx that stimulate the sensory receptors. These then signal the vagus nerve to initiate the relaxation response in the mind and body. This contraction also creates a gentle pressure on carotid sinuses in the neck area that relieves tension. The slow, steady rhythm of breathing allows letting go in restorative postures and further supports sense withdrawal, allowing you to ease into a meditative state.