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15 Sorts of Pranayama Respiratory Methods and Advantages [Explained]


types of pranayama
Picture Supply: Canva

There are a selection of various respiration strategies in yoga that may ease stress, and make you are feeling much less anxious and calm.

We use the time period ‘Pranayama’ for a group of yogic respiration workouts. Nevertheless, one should know respiration workouts are completely different from Pranayama respiration strategies.

Mechanically a Pranayama apply could look much like a easy respiration train however truly, in pranayama, we don’t simply give attention to the motion of air out and in of the lungs, as we do in a respiration train.

Pranayama apply focuses on consciously increasing the breath by way of varied technique of strategies, which decelerate the entire respiration cycle to a state of stillness, leading to a meditative state of calm.

On this article, you’ll perceive the classification of pranayama and primarily based on that, you’ll know 15 various kinds of pranayama respiration strategies and advantages. If you’re focused on figuring out about pranayama in nice depth, I’d recommend studying this newbie’s information to Pranayama and the 12 science-backed advantages of pranayama.

To start with, The Eight Classical Pranayama

Based on Hatha Yoga Pradipika (an historical textual content of yoga), there are 8 variety of pranayama combinedly known as ‘8 Kumbhakas’, and often known as ‘Eight classical pranayamas’. All of the pranayamas that we do in yoga are one way or the other modified variations of those 8 classical pranayamas.

types of pranayama
8 classica pranayamas. Picture: Fitsri

Kevala Kumbhaka and Sahita Pranayama

Within the yogic philosophy of pranayama, the respiration course of is split into three elements; Inhalation (Puraka) — Retention Holding (Kumbhaka) — Exhalation (Rechaka). An important facet of pranayama is kumbhaka (i.e. breath retention). Nevertheless, we give attention to Inhalation & exhalation in numerous pranayama varieties, however it’s ‘breath retention (kumbhaka)’ {that a} yogi goals to develop by way of a pranayama apply. That is why completely different pranayama varieties are additionally known as ‘Kumbhakas’ in Sanskrit.

When pranayama is completed with acutely aware effort and never spontaneously, means once we attempt to domesticate consciousness to watch our breath, it’s known as Sahita Pranayama. Sahita means linked; breath retention (kumbhaka) is linked with inhalation and exhalation. The 8 classical pranayamas talked about above are literally the practices of Sahita pranayama solely.

With lengthy constant apply, when kumbhaka begins taking place with none acutely aware effort or an obvious affiliation with both inhalation or exhalation, it’s known as Kevala Kumbhaka. It’s the very best stage of pranayama the place a yogi with out effort spontaneously holds their breath at will. This pranayama results in the opening of Sushumna Nadi, kundalini awakening and at last Samadhi.

Sorts of Pranayama Respiratory Methods and Advantages

Grasp yoga gurus recommend that the greatest time to apply pranayama and yoga, on the whole, is Brahmamuhurta – early within the morning and on an empty abdomen. Ideally, pranayama needs to be practised in an open area with good air high quality.

It’s suggested to apply pranayama in seated snug postures solely. Initially one can start by merely watching their pure breath after which strive completely different strategies. It’s additionally advisable to mix completely different kinds of mudras with pranayama respiration to deepen its results.

Every sort of pranayama can arouse explicit areas of the mind and impacts the physique in a different way. You may give every a strive. Listed below are 15 kinds of pranayama respiration strategies.

  1. Nadi Shodhan Pranayama (Alternate nostril respiration)
  2. Bhastrika Pranayama (Bellows respiration)
  3. Kapalbhati Pranayama (Cranium shining breath)
  4. Bhramari Pranayama (Bee respiration)
  5. Anulom Vilom Pranayama
  6. Sheetali Pranayama (Cooling breath)
  7. Surya Bhedna Pranayama (Proper nostril respiration)
  8. Chandra Bhedna Pranayama (Left nostril respiration)
  9. Sheetkari Pranayama (Hissing breath)
  10. Ujjayi Pranayama (Victorious breath)
  11. Plavini Pranayama (Floating breath)
  12. Murcha Pranayama (Swooning breath)
  13. Sama Vritti Pranayama (Equal/sq. respiration)
  14. Dirgha Pranayama (Three-Half respiration)
  15. Udgeeth Pranayama (Chanting breath)

1. Nadi Shodhana Pranayama (Alternate Nostril Respiratory)

nadi shodhan pranayama
Picture Supply: Canva

That is the primary sort of pranayama and is most practised due to its soothing results on the mind. Popularly often known as a type of alternate nostril respiration, it’s a gradual and deep yoga respiration train.

On this pranayama, we shut our nostrils alternatively in a manner that balances the left and proper mind hemispheres.

To evaluate the results of Nadi Shodhan Pranayama on coronary coronary heart illness sufferers, an experimental examine was carried out in 2019. In people who bear Coronary artery bypass grafting (CABG) surgical procedure, it’s discovered on this examine on practising Nadi shodhan pranayama;

  • A big discount in each state and trait anxiousness has proven after 6 weeks
  • Publish-operative ache and struggling of sufferers have lowered
  • A big discount in despair, stress, anxiousness, and peak expiratory stream price has been measured within the pre and post-surgery

One other experimental examine reveals the instant results of Nadi Shodhan on wholesome people’ coronary heart price, blood stress, and problem-solving potential. It’s discovered on this examine;

  • Nadi shodhan refreshes air all through the lungs and alters autonomic exercise. It considerably declines the center price and systolic blood stress.
  • Peak expiratory stream price improved which reveals a wholesome lung situation.
  • Resulting from higher adaptability for psychological stress-induced after practising nadi shodhan participant’s mathematical problem-solving time lowered considerably.

Nadi Shodhan Pranayama steps and advantages

2. Bhastrika Pranayama (Bellows Breath)

bhastrika
Picture Supply: Canva

In distinction to gradual and deep respiration, bhastrika pranayama is available in quick and brief respiration sort pranayama. Bhastrika actually means “bellows breath”

On this pranayama, exaggerated and forceful respiration is carried out partaking the diaphragm and belly muscular tissues.

Fast enlargement and contraction of belly muscular tissues create a bellows motion to ignite the physique’s warmth, therefore also called breath of fireside.

Bhatrika pranayama could be very efficient in revitalizing the working of the lungs. In a 2019 examine, bhastrika pranayama impact on lung operate is examined amongst 30 wholesome people and it has discovered;

  • A big increment is noticed within the Pressured very important capability, compelled expiratory quantity within the first second, Peak expiratory stream price, and most voluntary air flow.
  • The elastic recoil of the lungs and chest wall elevated thereby strengthening the respiratory muscular tissues.

In 2009, one other scientific examine on the results of bhastrika on coronary heart price and blood stress performed. This time gradual tempo bhastrika pranayama is carried out for five minutes adopted by the measurement of blood stress and coronary heart price. The comparative examine between the readings of given parameters earlier than and after bhastrika concluded that:

  • There’s a vital discount in systolic and diastolic blood stress.
  • A slight decrement within the coronary heart price.
  • The parasympathetic nervous system can be stimulated which purchased a way of calmness and reduces stress.

Methods to Follow Bhastrika Pranayama & Its Advantages

3. Kapalbhati Pranayama

kapalbhati pranayama
Picture Supply: fitsri

Kapalbhati is a kind of pranayama that may be categorized beneath quick, asymmetrical, and diaphragmatic respiration. In kapalbhati Pranayama, forceful exhalation is attributed to the entire detox of the physique by cleaning the Kapal (cranium).

In addition to pranayama, kapalbhati is likely one of the purification strategies of shatkarma.

Forceful exhalation in kapalbhati decompresses the cerebrospinal fluid within the mind. It massages the mind cells and you’re feeling lighter after performing it.

Many research executed prior to now have evaluated advantages of Kapalbhati on the physique and thoughts.

  • Kapabhati is like heat up workouts for respiratory muscular tissues to enhance lung capability.
  • It additionally will increase the circulation of oxygen-rich blood within the physique which in flip will increase melanin proportion to glow pores and skin.
  • Kapalbhati will increase the metabolic price of the physique. Sooner metabolism results in elevated calorie consumption and additional, helps in weight reduction.
  • It has been proven in a examine, only one month of kapalbhati has decreased the blood sugar degree in diabetic people.
  • The pelvic flooring muscular tissues are strengthened after practising kalpalbhati for 4 weeks and proved to be efficient in lowering menopausal issues.

Kapalbhati Pranayama Advantages and Methods to Carry out Accurately

4. Bhramari Pranayama (Bee Breath)

bhramari pranayama
Picture Supply: Canva

Bhramari pranayama is essentially the most enjoyable respiration method anybody can do simply to do away with stress and anxiousness immediately. Bhramari means buzzing bee.

In Bhramari pranayama, as you exhale, the ear canal is closed with index fingers and a buzzing sound is produced from the again of the throat. The thoughts is concentrated on the vibratory sound of a buzzing bee in extended exhalation.

While you apply it lengthy sufficient, little impulses of soothing buzzing sound proceed vibrating in your head. It retains stress and anxiousness away from you.

Bhramari Pranayama (Bee Breath) steps and advantages

5. Anulom Vilom Pranayama

anulom vilom
Picture Supply: Canva

Anulom Vilom pranayama is a kind of alternate nostril respiration carried out with the best hand in Vishnu Mudra.

To carry out Anulom Vilom, shut the best nostril with the best thumb inhale from the left nostril. Then shut the left nostril with the ring and little finger, exhale from the best nostril. Repeat on this method alternatively.

To some extent, anulom vilom related pranayama to Nadi Shodhan pranayama.

Though there’s a fairly distinction between each; Anulom vilom is a balancing sort of pranayama that maintains the stream of Prana in Ida and Pingala Nadi equally. Whereas Nadi shodhana is a cleaning pranayama sort that serves the aim of Nadis purification.

Some scientific research have confirmed advantages of anulom vilom;

  • In a examine, It has proven anulom vilom considerably improves the lung operate of swimmers. It will increase lung capability and interval of breath retention.
  • Anulom Vilom Pranayama for half-hour a day (for 40 days) can resolve sinus irritation (rhinosinusitis), an RCT concluded.
  • It additionally impacts the cognitive features of the mind together with studying, pondering, reasoning, remembering, and problem-solving abilities compared to Vinyasa stream sort yoga poses.

6. Sheetali Pranayama (Cooling Breath)

sitali pranayama
Picture Supply: fitsri

Sheetali pranayama is a cooling respiration method. Historic yogis derived it to cut back physique temperature.

In Sheetali Pranayama, the tongue is rolled in a ‘U’ or ‘O’ form and extends out of the mouth. That is adopted by lengthy inhalation – the air is sucked in by way of rolled tongue and exhaled out by way of the nostrils. Salvia on the tongue moisturizes the air on its manner by way of the mouth and we really feel on the spot coolness.

Inhaling by way of rolled tongue in Sheetali pranayama moisturizes the dry mouth which in flip relieves from dangerous breath.

  • In some yogic texts, Sheetali pranayama is described to have starvation and thirst management potential. It has a relaxing impact on your entire nervous system which supplies the practitioner a way of management.
  • It reduces the manufacturing of bile waste that causes heartburn.
  • It has the power to cut back blood stress in hypertensive sufferers. It has been present in a examine, Sheetali decrease excessive bp by way of a mix of stress discount and modification of the physiology of the autonomic nervous system.

7. Surya Bhedna Pranayama (Proper Nostril Respiratory)

surya bhedna pranayama
Picture Supply: fitsri

In distinction to alternate nostril respiration, Surya Bhedna pranayam is a kind of uninostril yogic respiration through which inhalation and exhalation are restricted to the best nostril and left nostril respectively.

As the best nostril is claimed to be the gate of ‘The Solar’, Surya Bhedna pranayama will increase physique temperature and provides vitality to the yogi. It may be referred as ‘sizzling pranayama’ or ‘proper nostril respiration’.

  • Inhaling by way of the best nostril will increase oxygen consumption and thereby the general metabolic standing of the yogi.
  • Surya bhedana has proven a optimistic impact on the left hemisphere of the mind. It enhances an individual’s logical and reasoning potential.
  • Nevertheless, It’s proof from a differential examine, Surya Bhedna pranayama has sympathomimetic results – means it might probably increase blood stress to alarming heights, significantly in hypertensive sufferers.
  • The warmth produced by way of this pranayama apply burns up impurities and might help remove pathogens from the physique.

Surya Bhedana: Methods to do it Accurately and Advantages

8. Chandra Bhedna Pranayama

chandra bhedna
Picture Supply: Canva

On this pranayama sort, respiration is completed within the reverse method to Surya Bhedna pranayama i.e. Inhale – left nostril and exhale – proper nostril.

Chandra Bhedna pranayama is a cooling respiration method that prompts the parasympathetic nervous system. Activation of the parasympathetic nervous system results in;

9. Sheetkari Pranayama (Hissing Breath)

sitkari pranayama
Picture Supply: fitsri

Sheetkari is one other classical pranayama respiration which is cooling in nature. On this pranayama, throughout inhalation, a ‘seeehh’ like hissing sound is produced from mouth which supplies its cooling motion. It’s additionally known as the hissing breath.

This pranayama is just carried out by closing the mouth and bringing the higher and decrease tooth collectively. Expose them by parting the lips. Then carry out Khechari mudra by folding the tongue to the touch the taste bud. Inhale by way of the uncovered tooth. Shut the mouth to carry your breath for 2 seconds after which exhale by way of nostrils.

Though sheetkari produces related results as sheetali pranayama, as well as, Sheetkari pranayama is particularly helpful in;

  • Decreasing blood stress and lowering signs of hysteria.
  • Releasing emotional and psychological knots current within the physique.
  • Inducing enjoyable mind waves like delta and alpha band energy within the frontal and occipital areas.

10. Ujjayi Pranayama (Victorious Breath)

ujjayi pranayama
Picture Supply: Canva

Amongst 8 classical pranayama varieties, Ujjayi is essentially the most satisfying deep respiration pranayama method. It’s stated, Ujjayi spontaneously happens in deep and intense focus, and therefore, primarily carried out throughout a meditation, Yoga Nidra and yoga mudra session.

Ujjayi pranayama is carried out by inhaling from the nostril, constricting the throat internally, and releasing the breath opening the mouth. The exhalation should produce an “HAA” sound as you open the mouth.

Many research have proven the therapeutic advantages of Ujjayi when integrated with Bandhas, Mantra Japa, and yoga poses;

  • Incorporating Ujjayi pranayama in makarasana can launch rigidity from the decrease again and enhance the availability of oxygen-rich blood right down to the backbone. It relieves from sciatica or spinal spondylitis.
  • Ujjayi pranayama with brief and extended breath retention has confirmed positively impacts oxygen consumption, results in a better metabolic price within the physique.
  • In a randomized management trial examine, completely different physiological variables have been measured after practising ujjayi pranayama. A big distinction is noticed within the resting coronary heart price and resting pulse price after 8 weeks of coaching of Ujjayi.

Methods to Carry out Ujjayi Pranayama

11. Plavini Pranayama

plavini pranayama
Picture Supply: Canva

Plavini is a sophisticated sort of pranayama that calls for experience in breath-holding for a chronic interval.

In Plavini Pranayama, the air is gulped into the abdomen both via easy nostril respiration or by way of the mouth in kaki mudra. Then with none bodily motion or expelling the air out, the air is retained contained in the physique for 30 to 90 minutes.

  • By stopping the air contained in the abdomen, the yogis don’t really feel hungry so plavini pranayama is a manner of pure fasting.
  • It’s stated in conventional texts, practising plavini makes the physique lighter sufficient so one can float simply on the water floor. It’s additionally known as ‘floating breath’.

12. Murcha Pranayama (Swooning Breath)

murcha pranayama
Picture Supply: fitsri

After Plavini, Murcha is one other conventional pranayama method that emphasizes breath retention.

In Murcha Pranayama, the air is inhaled by way of nostrils at fullest capability. Then utilizing Jalandhar Bandha (throat lock) breath is held and the air is retained inside for even longer than is snug.

It provides a sense of fainting to the practitioner, nonetheless, in response to Hatha Yoga Pradipika – By way of this pranayama, the expertise of acutely aware unconsciousness is supposed to come up.

  • Murcha pranayama lowers the oxygen focus in blood reaching the mind, leads to fainting sensation. Ultimately, it clears practitioner’s connection to the exterior world, therefore helps in pratyahara (sense withdrawal).
  • Additionally, it provides psychological readability and induces rest and inside consciousness.

13. Sama Vritti Pranayama (Field Respiratory)

Popularly often known as field respiration, Sama vritti is an easy pranayama method. It’s a gradual and deep pranayama sort that focuses on all 3 elements of respiration – inhale, exhale, and retention.

In Sama Vritti Pranayama, a practitioner has to make sure an equal interval of their breath together with inhale, holding the breath in, exhale, and holding the breath out.

  • It permits the lung to work evenly and equally throughout inhalation, retention, and exhalation, finally will increase lung capability.
  • Sama vritti pranayama has a stress-busting impact as respiration evenly straight impacts the autonomic nervous system.
  • By lowering stress response, this pranayama additionally enables you to sleep nicely with full effectivity in little or no time.

Nevertheless, in superior yogis, a variation of Sama Vritti known as Visma Vritti pranayama or uneven breath is extra practiced.

14. Dirgha Pranayama (Three-Half Respiratory)

dirgha pranayama
Picture Supply: Canva

Dirgha pranayama is a full yogic respiration method through which inhalation and exhalation are executed in 3 elements.

  • First, full filling of the decrease stomach
  • Second, full filling of the thoracic area by the extension of facet ribs
  • Lastly extension of higher chest space by lengthening of collarbone and shoulders

Like every other deep respiration, Dirgha pranayama relaxes the blood vessels and widen them, which reduces the hypertension. Its results on the physique come by its motion on stomach motion

  • When stomach strikes with respiration, inside belly organs additionally make the motion. It provides them inside therapeutic massage and enhances the digestive system operate.
  • Dirgha pranayama results the oxygen focus in blood to the mind.

15. Udgeeth Pranayama (Chanting breath)

udgeeth pranayama practice
Picture Supply: Shutterstock

There are a lot of widespread names of Udgeeth Pranayama like Omkari jap, Om chanting, Omkara chanting. Whereas performing this pranayama, Omkara sound connects you with silence inside you. On this silence, our mind will get vibrations to tune in a pure frequency.

Udgeeth pranayama lets you take care of anxiousness, guilt, concern, and unhappiness. It cures acidity and issues associated to sleep (Insomnia) and dangerous desires.

Conclusion

Whether or not you wish to scale back stress or hypertension, enhance focus or discover stillness in your religious journey, there are differentf pranayama respiration strategies one can select from.

Totally different pranayamas include quite a few advantages and selecting one completely is dependent upon if you’re doing it or what you’re anticipating.

For instance, after a vigorous yoga session, you need your physique to calm down and thoughts to relax. On this situation, pranayama like left nostril respiration or sitali which have cooling results will likely be helpful as an alternative of doing kapalbhati or proper nostril respiration.

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