6 Ways to Do Pranayam - WikiHow
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Transcript of 6 Ways to Do Pranayam - WikiHow
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How to Do PranayamSix Methods: Bhastrika Pranayam: Bellows Breath Kapalbhati Pranayam: Shining Forehead Breath
Anulom Vilom Pranayam: Alternate Nostril Breath Bahya Pranayam: External Breath
Bhramari Pranayam: Bee Breath Udgeeth Pranayam: Chanting Breath
Pranayam (also spelled Pranayama) is an ancient practice concerned with
breath control. Research has shown that practicing Pranayama can relieve
symptoms of asthma.[1] It is also beneficial in treating stress related disorders,
such as anxiety and depression.[2] There are a total of six types of Pranayam
practice, all of which are detailed here.
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Breathe in deeply through your nostrils. First, feel the diaphragm move down,
allowing the lungs to expand and forcing the abdomen out; then feel your chest
expand with your collar bones rising last.
Breath out quickly through your nostrils. Feel the collar bones dropping, chest
deflating, and abdomen shrinking as the lungs collapse. This process of exhaling
should be much faster than the process of inhaling -- almost like a rapid deflation.
Repeat the process. When correctly done, your chest will expand when you breathe
in and deflate when you breathe out. Continue doing this for 5 minutes.
With practice, speed up your breathing. Beginners should always start slowly to
avoid hyperventilating, but over time, it will be possible to turn this into a rapid
breathing technique.
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1 Inhale through your nostrils normally until your lungs are full. Keep yourinhalation slow but unforced. First, feel the diaphragm move down, allowing the lungsto expand and forcing the abdomen out; then feel your chest expand with your collar bones
rising last.
Method 1 of 6: Bhastrika Pranayam: Bellows Breath
Method 2 of 6: Kapalbhati Pranayam: Shining Forehead Breath
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Exhale through both nostrils forcefully. This places the emphasis of the breath on
the exhale rather than the (natural) inhale. Assist your exhalation by pulling in your
stomach muscles to expel air. Exhaling should take much less time than it took to inhale.
Forced exhalation means that the contraction of your stomach muscles helps
push the air out of your body. It does not mean that the exhalation should be
uncomfortable for you in any way.
Repeat breaths for 15 minutes. You may take a minute's rest after every five
minutes.
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Close your eyes. Focus your attention on your breathing.
Close the right nostril with the right thumb. Simply press the thumb against your
nostril to block it.
Inhale slowly through the left nostril. Fill your lungs with air. First, feel the
diaphragm move down, allowing the lungs to expand and forcing the abdomen out;
then feel your chest expand with your collar bones rising last.
Remove your thumb from your right nostril. Keep your right hand by your nose
and your lungs full of air.
Use your ring and middle finger to close your left nostril. Most people find it
easier to continue using the same hand to block either nostril, but youre welcome to
switch hands depending on which nostril youre blocking.
You can also switch if your arm gets tired.
Exhale slowly and completely with the right nostril. Feel the collar bones
dropping, chest deflating, and abdomen shrinking as the lungs collapse. When youve
finished exhaling, keep your left nostril closed.
Inhale through the right nostril. Fill your lungs.
Close the right nostril and open the left.
Method 3 of 6: Anulom Vilom Pranayam: Alternate Nostril Breath
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Breathe out slowly through the left nostril. This process is one round of Anulom
Vilom Pranayam.
Continue for 15 minutes. You may take a minute's rest after every five minutes
of exercise.
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Inhale deeply through your nose. First, feel the diaphragm move down, allowing
the lungs to expand and forcing the abdomen out; then feel your chest expand with
your collar bones rising last.
Exhale forcefully. Use your stomach and diaphragm to push the air from your body.
Forced exhalation means that the contraction of your stomach muscles helps push
the air out of your body. It does not mean that the exhalation should be uncomfortable for
you in any way.
Touch your chin to your chest and suck in your stomach completely. The goal
is to leave a hollow below your ribcage, making it look like the front muscle wall of
your abdomen is pressed against the back. Hold this position -- and your breath -- for as
long as is comfortable.
Lift your chin and breathe in slowly. Allow your lungs to completely fill with air.
Repeat 3 to 5 times.
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Close your eyes. Focus on your breathing.
Place your thumbs in your ears, your index fingers above your eyebrows,
and your remaining along the sides of your nose. Keep each pinky finger near a
nostril.
Breath in deeply through the nose. First, feel the diaphragm move down, allowing
the lungs to expand and forcing the abdomen out; then feel your chest expand with
Method 4 of 6: Bahya Pranayam: External Breath
Method 5 of 6: Bhramari Pranayam: Bee Breath
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your collar bones rising last.
Use your pinkies to partially close each nostril. Keep your lungs filled.
Breathe out through the nose while humming. Note that the humming sound
should originate in your throat, not as a result of your partially-blocked nostrils.
Repeat three times.
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Breathe in deeply through the nose. First, feel the diaphragm move down,
allowing the lungs to expand and forcing the abdomen out; then feel your chest
expand with your collar bones rising last.
Exhale very slowly while saying Om. Allow the syllable to draw out as slowly as
you can. Make sure to keep the O long and the M short. (OOOOOOm.)
Repeat 3 times.
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Always do what is most comfortable for you. If any of these exercises
makes you feel light-headed or uncomfortable, stop or slow down
immediately. Take breaks often as necessary.
Dont suck in your gut. Unless otherwise noted, its important that you
relax your stomach muscles when doing yoga breathing exercises; when
theyre held tight like a corset, you cant take oxygen as deeply into your
lungs.
If you have a medical condition, consult with your doctor before doing
Tips
Method 6 of 6: Udgeeth Pranayam: Chanting Breath
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pranayama. For example, if you have high blood pressure, heart
disease, labored breathing, a hernia, or any other condition that could be
exacerbated by especially fast, deep, or intense breathing, you may
have to modify or skip some of the following exercises.
Make sure your nose isnt stuffy. Nostril breathing is crucial in yoga, so if
you have a head cold, you wont be able to complete these exercise.
If you prefer to do Pranayam in the evening, do it on an empty stomach;
keep a several-hour gap between your meals and Pranayam.
Sit comfortably with your spine erect. You can sit in the traditional lotus
position or simply make yourself comfortable in a chair. For additional
tips, read How to Sit Like a Zen Master.
Its preferable to practice Pranayam in the morning.
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People with abdominal wounds, surgical operations, hernias, peritonitis,
appendicitis, a prolapsed rectum or uterus, or a hiatus hernia, as well as
women who have recently delivered, should completely avoid Kapalbhati
Pranayam, a.k.a. Shining Forehead Breath.
Pregnant women and anyone with a fever should consult a doctor before
doing Pranayam.
Children above 5 years should do Bhastrika Pranayam for only 2 minutes
and Kapalbhati and Anulom Vilom Pranayam each for 5 minutes.
1. Effect of two breathing exercises (Buteyko and pranayama) in asthma:
a randomised controlled trial.
2. Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety,
and depression. Part II--clinical applications and guidelines.
www.divyayoga.com/
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Categories: Featured Articles | Hindu Yoga
Recent edits by: Meowsie, Ciccio Veronese, Denise
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In other languages:
Italiano: Come Praticare il Pranayama, Portugus: Como Praticar o
Pranayama, Deutsch: Pranayam Yoga, Espaol: Cmo hacer pranayama, :
, Franais: Comment pratiquer le pranayama, :
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