The 7 Types of Pranayama and 10 Powerful Benefits You Should Know

I used to run around, by attending meetings and doing chores and there’s this moment of breathlessness, as if I'd done a major deal.

My mentor gave me advice on a yoga pose.

Within a couple of minutes there was this stillness that descended upon me; as though one pressed a pause key to my thinking machine. This slight modification made me more conscious, attentive, and alert.

So, I would like to share this experience on pranayama, the types of pranayama which transformed my life and about the pranayama yoga advantages.

Perhaps, you are not flowing smoothly with stress or rattle; read and explore how a simple breathing technique can help you.

What is Pranayama?

Pranayama is a yoga breathing exercise that uses a controlled breathing practice.

The term is of Sanskrit origin or rather ‘prana’ translates to ‘life force or energy’ in Sanskrit and ‘ayama’ translates to ‘extend or regulate’.

Therefore, pranayama is literally translated as a way to control or expand the life energy via breathing.

It is among the eight limbs of yoga and it is also practiced to enhance health, mind and emotion.

Pranayama through the control of the breath helps to relax the nervous system, lowers stress as well as enhances well-being. It is the connector between the mind and body.

The Different Kinds of Pranayama

Here are seven essential types of pranayama, each with clear steps and benefits:

• Anulom Vilom (Alternate-nostril)

1. Close the right nostril, and inhale fully through the left nostril.
2. Pause briefly.
3. Close the left nostril, and exhale through the right nostril.
4. Reverse the directions.

Reason: Calms stress, clears sinuses, and helps with concentration.

• Bhastrika (Bellows breath)

1. Force-inhale and force-exhale through your nose, with a rapid tempo.
2. Do as many rounds of 10-20 breaths as you feel comfortable.

Reason: Boosts oxygenation, invigorates, strengthens lungs.

• Bhramari (Bee breath)

1. Inhale, then exhale while making an "aaaahhhhhh" sound, similar to a bee.
2. Do this 5-10 times.

Reason: Releases stress, calms feelings of anxiety, and assists in restful sleep.

• Sheetali / Sheetkari (Cooling breaths)

1. Either roll your tongue or purse your lips, and inhale the cool air.
2. Exhale through your nose.

Reason: Cools the body, promotes concentration, and decreases blood pressure.

• Kapalabhati (Light Skull breath)

1. Short, sharp exhales, passive inhales.
2. Fast tempo, core engaged.

Reason: Clears sinuses, improves digestion, and sharpens the mind.

• Ujjayi (Victorious breath)

1. Inhale/exhale through a slightly constricted throat, and create an ocean sound.
2. Usually linked to practice movement, and is common during yoga.

Reason: Calms the nervous system, helps concentration, and links breath with movement.

• Dirga (Three-part breath)

1. Fill your stomach, rib cage, and chest, then exhale from your chest to your stomach.
2. Continue for several breaths.

Reason: Can be easier for beginners, builds lung awareness and helps with relaxation.

What are the 10 benefits of pranayama?

The benefits can be categorized scientifically and experientially which are:

1.Reducing stress: Switches on the relaxation response, calms heart rate and relaxes mental chaos

2.Improving lung function: Increases lung capacity and improves lung function and capacity

3.Reducing blood pressure: Switches on the relaxation response, opens blood vessels

4.Builds mindful awareness: Keeps us grounded in the present while bringing awareness to our bodies

5.Improving sleep: Calms insomnia/sleep issues down

6.Reducing anxiety: Clamps down on racing thoughts, elevates mood

7.Helpful in quitting smoking: Eases cravings through mindful breathing

8.Helpful in clearing airways: Excellent for asthma and sinus stuff

9.Easing digestion: Stimulates the parasympathetic system.

10.Enhancing focused concentration: Elevates clarity of mind and focus.

So, Try this short practice:

1.Settle down in a calm spot, spine straight.

2.Dirga: 5 deep cycles.

3.Anulom Vilom: 5 rounds.

4.Bhramari: 5 cycles.

5.(Optional) Sheetali: 5 cycles.

This mix covers calming, cooling, and clearing, giving a full-scope taste of these types of pranayama.

What types of advantages of pranayama yoga do you get?

Available: No equipment required, can be done at any time anywhere.

Holistic: Their effect is combined, on mind and body.

Flexible: Do things at your own pace, begin at a slow pace, and then gradually increase speed.

Research-backed: Researches like the National Library of Medicine and International Journal of Research in Medical Sciences show pranayama yoga supports stress relief, lung health, and improvement of focus.

Conclusion

The day when you are feeling scatterbrained or fatigued, just a few minutes of this type of pranayama can rest your mind and body.

I have witnessed the power of breath to soften the tension, raise the energy, and crystalize the thought and all of that without equipment and special room.

The breath will be your guideline. It is a friendship which is cultivated with every time you stop and breathe with purpose.

FAQ’s

Q: How often should I practice?

A: Most ideal is daily. Begin by getting 510 minutes per week and building by weeks.

Q: Can children do these?

A: Well, yes, but not breath retention ones such as Anulom Vilom; they ought to practice simple ones.

Q: When shouldn’t I do it?

A: Avoid when pregnant, when He has heart problems, high blood pressure, or serious respiratory disease consult a physician.

Q: Can pranayama help mental health?

A: Yes, It helps anxiety and psychosomatic problems as research indicates that it actually reduces the tone of the nervous system.