Do you know what pranayama is, if not, here we have explained in detail what is pranayama, and what are its benefits?
That’s why today we have brought this article for you, after reading it, you will get to know how to do pranayama and what are the benefits of pranayama, so let’s start.
What is Pranayama?
Pranayama is one of the main components of yoga, an exercise for physical and mental well-being. Pranayama is generally considered to be the practice of the ancient art of breath control. It feels right by looking at the practice performed in Pranayama, you inhale it deliberately, exhale, and hold your breath in a specific sequence.
In yoga, pranayama is done along with other practices like physical posture (asana) and samadhi (meditation). Together these practices are responsible for many benefits of yoga, but doing pranayama has its benefits.
Pranayama is composed of a combination of two words – Prana and Yama. Prana means vital energy or life force. The power that is present in all things, whether it is alive or inanimate. Breathing through pranayama spreads our energy to all mediums of the body. “Yama” means control.
But here, in the word pranayama, the word Ayam is used instead of yama with prana. Prana means to increase. So this is why Pranayama is the true meaning of expanding or increasing life.
In fact, the goal of Pranayama is to connect your body and mind together, it helps your body to replenish oxygen while removing toxins from your body.
Research and studies done by scientists have also shown that Pranayama benefits your health in different ways. Let’s look at these benefits in detail. So here you know what is pranayama, let know its benefits as well.
Benefits of Pranayama
1. Benefits of Pranayama for reducing stress
Researchers from the 2013 study speculate that pranayama calms the nervous system, improving your stress response.
Pranayama reduces stress levels in healthy young adults, with researchers speculating that individuals who practice pranayama experienced less anxiety before testing.
The authors of the study linked this effect to increased oxygen exposure during pranayama. Oxygen acts as energy for your vital organs including your brain and nerves.
2. Benefits of Pranayama for improving sleep quality
According to a 2019 study, those who did this pranayama were found to have improved sleepiness and improved sleep quality in people with obstructive sleep apnea.
Additionally, the study found that practicing pranayama reduces snoring and daytime sleepiness, leading to a better quality of rest.
According to reliable sources in a clinical study, an action known as bhramari pranayama was shown to slow breathing and heart rate when practiced for 5 minutes. This can help calm your body for sleep.
3. Benefits of Pranayama for increasing Mindfulness
According to a 2017 study, students practicing pranayama displayed a higher level of a mindset than those who did not.
The result also showed the good level of emotional reputation in same students. This was associated with the calming effect of Pranayama, which supports your ability to focus more mind.
For many of us, breathing is automatic, we overdo it without thinking. You practice focusing on the present moment rather than the past or future. This is known as Mindfulness.
Researchers also mentioned that pranayama helps remove carbon dioxide and increases oxygen concentration, which fuels brain cells. It can contribute to mindfulness by improving attention and concentration.
4. Benefits of Pranayama reduces high blood pressure
High blood pressure or high blood occurs when your blood reaches unhealthy. This increases the risk for some potentially serious health conditions such as heart disease and stroke.
Stress is a major risk factor for high blood pressure, pranayama helps reduce this risk by promoting relaxation in it.
In the 2014 study, high blood pressure participants were given antihypertensive drugs for 6 weeks and half of the participants underwent pranayama training for 6 weeks.
According to the results of the study, the group who underwent pranayama training experienced a greater reduction in blood pressure.
According to the authors of the study, when you focus on your breathing, it helps to calm your nervous system. This, in turn, increases your stress response and the risk of high blood pressure.
5. Benefits of Pranayama for improving lung function
According to a 2019 study, 6 weeks of practicing pranayama for 1 hour per day can have a significant effect on lung function. According to the results of the pulmonary examination, people who were practicing pranayama improved several parameters of lung function.
According to the authors of the study, pranayama can be a useful tool for many lung conditions that may help strengthen the lung. As a breathing exercise, pranayama can strengthen your lungs.
6. Benefits of Pranayama for increasing the efficiency of the brain
Pranayama only benefits your lungs, but do you know that it also increases the efficiency of your brain.
Reliable sources in the 2013 study found that a 12-week slow or fast pranayama led to improved performance – including your working memory, cognitive flexibility, brain functionality, and reasoning skills.
The study also found that Pranayama has the potential to improve your depression and perceived levels of stress and the timing of your response. And other studies also found that Pranayama was also associated with improving your memory.
According to the researchers, these benefits are due to the stress-reducing effects of Pranayama. Increased oxygen uptake, which activates brain cells.
Although, by joining 200 hour yoga teacher training in Rishikesh, you can also become a certified yoga teacher or trainer.
Other benefits of pranayama:
- Practicing Pranayama relieves your stress, asthma, and stuttering, or intermittent speaking disorders.
- Depression can also be treated with Pranayama.
- By doing pranayama, the mind becomes stable and willpower strong.
- Apart from this, one gets long life by doing regular pranayama.
- Doing pranayama increases vital energy in your body.
- If you have a blocked pulse then Pranayama opens it.
- Pranayama gives clarity to mind and health.
- By doing pranayama, there is harmony between body, mind, and soul.
Precautions before performing Pranayama
- If you feel dizzy or have trouble breathing when you are doing pranayama, sweat excessively, or feel the darkness, stop doing pranayama immediately and go to sit in a well-ventilated place, and breathe normally.
- Pregnant women should avoid doing pranayama.
- Doing pranayam should be avoided for children below 12 years.
- People who have asthma, or other respiratory problems, should avoid doing pranayama.
- These are serious diseases like heart disease, cancer, etc. Pranayam is not suitable for those people.
- Yoga should be done under the supervision of a qualified yoga guru.
- Hope after knowing all these benefits, you will never have to say what is pranayama and what its benefits.
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