Pranayama is a vast library of practices all focused on directing or adjusting the pattern of your breath. Each part of the breath serves a specific function for the body. Because the breath is so powerful, it is essential to know what you are trying to accomplish before you get started. When I began practicing pranayama, I was looking to increase physical comfort and reduce anxiety. I started by creating a long, even inhale and exhale. Some call this coherent breath, where both the inhale and exhale are the same length. Consider a 6 second inhale and a 6 second exhale (but note this is just an example). If you find that your natural exhale is 3 seconds long, consider a 3/3 (inhale/exhale) breath and move to a 3/4 and then a 4/4. ** We are always here. If you have questions or would like to explore your practice, reach out. We would love to help you get the most out of your practice. 

The benefits of pranayama are different for each practice. In general, the health benefits of pranayama include, but are not limited to:

  • Increased circulation.
  • Reduction in pain.
  • Anxiety reduction.
  • Increased energy levels.
  • Improved ability to nasal breathe.
  • Balanced, more consistent heart rhythm.
  • Improved digestion and elimination.
  • Toning of the vagus nerve.

Types of Pranayama and their benefits

A pranayama practice can include more than one type of pranayama, essentially stacking the benefits. Consider practicing a particular pranayama for 12 minutes. It takes 12 minutes for the body to integrate the breath pattern taking full advantage of pranayama practice benefits. 

The scientific benefits of pranayama and medical benefits of pranayama, as reported in the International Journal of Preventive Medicine, found in the National Library of Medicine state that:

  • The holistic science of yoga is the best method for preventing and managing stress and stress-induced disorders like hypertension.
  • Numerous studies have shown yoga to have an immediate reduction in a heightened responses to stress.
  • The effectiveness of yoga against stress management is well established.
  •  It was also found that brief yoga-based relaxation training normalizes the autonomic nervous system’s function by deviating both sympathetic and parasympathetic indices toward a more “normal” middle region of the reference values.
  • Studies show that yoga decreases levels of salivary cortisol, blood glucose, plasma renin levels, and 24-h urine nor-epinephrine epinephrine levels.
  • Yoga significantly decreases heart rate and systolic and diastolic blood pressures.
  • These studies suggest that yoga has an immediate quieting effect on the HPA axis response to stress. 
  • Regardless of the pathophysiologic pathway, yoga has been shown to have immediate psychological effects: decreasing anxiety and increasing feelings of emotional, social, and spiritual well-being.
  • Several literature reviews have been conducted that examined the impact of yoga on specific health conditions, including cardiovascular disease, metabolic syndrome, diabetes, cancer, and anxiety.
  • These reviews have contributed to the large body of research evidence attesting to yoga’s positive health benefits. 

 

Kapalbhati Pranayama

Kapalbhati pranayama, also called the breath of fire, is a heating breath done entirely through the nose. Both the inhalation and exhalation are deep diaphragmatic breaths that are done at a rapid pace.

The benefits of kapalbhati pranayama include:

  • Clearing of sinuses.
  • Oxygenation of the blood.
  • An increase of circulation.
  • Heating the body.

This heating breath can be powerful enough to cause the practitioner to sweat.

 

Ujjayi Pranayama

Ujjayi pranayama consists of constricting or narrowing the airway or thought as you both inhale and exhale through the nose. The tightening or constriction is also called valving and is done by the use of bandhas. 

Some of the benefits of ujjayi pranayama include creating heat, activation or strengthening of the throat/voice, slowing both the inhale and exhale, and all of the benefits that come with it.

 

Bhastrika Pranayama 

Bhastrika pranayama consists of a silent and deep diaphragmatic inhale through the nose followed by a rapid exhale through the nose forced out with the help of an abdominal contraction. 

Bhastrika is a heating breath that massages and activates digestion and elimination. The benefits of kapalbhati on the heart include strengthening and exercising the heart. You can actually make yourself sweat using kapalbhati pranayama! Now that is power.

 

Chandra bhedana pranayama – Moon piercing breath 

Left nostril breathing, where you physically close the right nostril by placing a finger on the outside of your nostril and gently apply enough pressure to block that side of your nose. Then breathe in and out through the left nostril for anywhere between 1-3 minutes at a time.

Chandra bhedana pranayama is a cooling breathing technique. The benefits of Chandra bhedana include calming of the mind and body, increased ease, and decreased inflammation and irritation.

 

Surya bhedi pranayama – Sun piercing breath

Right nostril breathing, where you physically close the left nostril by placing a finger on the outside of your nostril and gently apply enough pressure to block that side of your nose. Then breathe in and out through the right nostril for anywhere between 1-3 minutes at a time.

Surya bhedi pranayama is a healing breathing technique. The benefits of this breath practice include increased alertness and focus, a gentle increase of heat.

 

Nadi Shodhana Pranayama – alternate nostril breathing

Nadi shodhana pranayama is practiced by  physically closing the right nostril by placing a finger on the outside of your nostril and gently apply enough pressure to block that side of your nose. Then exhale and inhale through the left nostril. Pause. Then physically close the left nostril by placing a finger on the outside of your nostril and gently apply enough pressure to block that side of your nose. Inhale and Exhale through the right nostril and pause.

Nadi Shodhana pranayama is a balancing breathing technique. The benefits of this breath practice include:

  • Improves our ability to focus the mind
  • Supports our lungs and respiratory functions
  • Restores balance in the left and right hemispheres of the brain, and clears the energetic channels
  • Rejuvenates the nervous system
  • Reduction in Stress Response

 

Dirga Pranayama – three-part breath

Dirga pranayama has also been called stairstep breath, graduated breath, and the wave breath. It consists of breathing in and out through your nose into the bottom third of your lungs, breathing in and out into the bottom and middle of your lungs, and finally inhaling into your whole lungs. 

This is a balancing and cooling, slow breath. The benefits of dirga pranayama include calming and lengthening the breath and your fuse. 

 

Bhramari Pranayama – the b breath

Bhramari pranayama consists of gently closing your mouth, pressing the tip of your tongue into the upper palate of your mouth right behind your teeth. Then exhale through your nose, making the buzzing sound of the bumblebee. There is also a mudra or hand posture used with this breath that is meant to help you withdraw your senses from the outside world, making it easier for you to go inward or bring your focus inward.

The benefits of bhramari pranayama include but are not limited to alertness, mental clarity and a calming of the nerves, a quieting of the mind, increased vibration, and all of the fantastic benefits that come with increased vibration.

Sitali Pranayama 

Sitali pranayama consists of rolling your tongue, inhaling through your rolled tongue then gently closing your lips and exhaling through your nose. I think it is really helpful to sit with a long spine. Some might practice this with a head movement. To try this start with your chin lowered to your chest AND your chest lifted toward your chin. Inhale and lift your chin to look up. Exhale and lower your chin to your chest.

The benefits of Sitali include a cooling sensation that can calm hot-flashes or over heating, calm inflammation, fever, heartburn and any other heating symptom.

Sitkari Pranayama 

Sitkari pranayama is for people who can’t roll their tongue. If you can roll your tongue please see Sitali Pranayama above. Sitkari consists of pressing the tip of your tongue into the upper pallet (roof) of your mouth just behind your teeth, inhaling through your teeth then gently closing your lips and exhaling through your nose. I think it is really helpful to sit with a long spine. Some might practice this with a head movement. To try this start with your chin lowered to your chest AND your chest lifted toward your chin. Inhale and lift your chin to look up. Exhale and lower your chin to your chest.

The benefits of Sitkari include a cooling sensation that can calm hot-flashes or over heating, calm inflammation, fever, heartburn and any other heating symptom.

kumbhaka pranayama 

Kumbhaka is a pause in between the parts of the breath. It can be used after inhaling, which would cause a heating effect, or after exhale, which would be cooling. The transition should be smooth and without gasping or forcing.

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