Pranayama breathing excercize

8/13/2019 Pranayama breathing excercize

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Dr.S.JeyanthiDr.S.JeyanthiSiddha Physician, Wellness Consultant &Yoga Advocate
http://www.herbalhealing.in/


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Things that really

matter in life seldomannounces its value. One

such vital aspect of our

existence is our breath.We take it for granted,

forgetting that our

breathing is inseparable

from Prana.

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PRANAYAMA DEEP BREATHING

WHEN ONE IS RELAXED HAPPENS

SECONDARY TO

MUSCULAR

EXERCISE, ORDONE

CONSCIOUSLY TO

OVERCOME

FATIGUE


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AIMS AT CREATING PSYCHO-

PHYSIOLOGICAL

HARMONY

PROVIDING

MORE

OXYGEN,RIDDING

THE BODY OFACCUMULATED

CO2


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BREATHING

RATESLOW

FAST WHEN

SECONDARY TO

EXERCISE &

MODERATEDURING

CONSCIOUS

BREATHING


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HEART

RATE & BPREDUCED INCREASED

AFTER

EXERCISE &

AFTER

CONSCIOUS

BREATHING


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PHASES INHALATION,

RETENTION,

INHALATION,

EXHALATIONEXHALATION ONLY


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PROLONGED

EXHALATION

Yes No


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The first &

foremost effect ofregular practice of

Prana ama is atremendous boost

in the levels of ourenergy & a sense

of wellbeing.


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Getting up everyday

just 30 minutes before

space for the regular

practice of the following,



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The cleansing & stimulating

Kapalbhati or BastrikaThe balancing & energizing Nadi

Shuddhi Pranayama

T e ca m ng re uvenat ng U ay or

Bhramari

Prana MudraTrataka



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Sit in any comfortable meditationposture

Close the eyes and relax the whole

body

HOW TO DO KAPALBHATI

Inhale deeply through both the

nostrils

Exhale with a forceful contractionof the abdominal muscles



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The next inhalation takes place passively

by allowing the abdominal muscles

to expand

Inhalation should not involve any effort

HOW TO DO KAPALBHATI

At the end of 10 rapid breaths,

experience kevala kumbaka

(automatic retention )This is one round



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HOW TO DO BASTRIKA



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Close the eyes and relax the whole body

Kee the head and s ine strai ht

HOW TO DO BASTRIKA

Close the right nostril with the thumb

take a deep breath in and breathe out

forcefully through the left nostril,

without straining



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Immediately afterwards breathe in with thesame force

Do not expand the chest or raise the

shoulders

HOW TO DO BASTRIKA

The body should not jerk

During inhalation the diaphragm descends

and the abdomen moves outwardDuring exhalation the diaphragm moves

upward and the abdomen moves inwards

Continue in this manner for 10 breaths


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After 10 respirations, breathe in through theleft nostril keeping the right nostril

closed

( Close both the nostrils and perform

HOW TO DO BASTRIKA

Jalandara bandha & Moola bandha

during internal breath retention )

Exhale slowly through the left nostrilClose the left nostril and breathe in and out

forcefully 10 times through the right

nostril www.herbalhealing.in


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(Close both the nostrils and performJalandara and Moola bandha during

internal breath retention )

Exhale slowly through the right nostril

HOW TO DO BASTRIKA

Open both nostrils and breath in and out

forcefully through both the nostrils,10

timesInhale slowly and deeply through both

nostrils



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( Close both the nostrils andperform Jalandara and Moola

bandha during internal breath

HOW TO DO BASTRIKA

Exhale slowly through both the

nostrilsThis forms one complete round.



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THE SCIENCE BEHIND

KAPALBHATI&

BASTRIKA



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These cleansing breaths promote

active exhalations, encouraging

better removal of carbon dioxide

from the lun s.

THE SCIENCE BEHIND KAPALBHATI & BASTRIKA

Both involve Kevala Kumbaka- the

automatic cessation of breath

due to carbon dioxide debt and

build up of oxygen in the

respiratory system and blood.


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The breathing gradually becomes

normal as the carbondioxide

builds up in the system.

They dispel lethargy and


drowsiness,like an instant cup

of tea.

Invigorates the brain cells,

improving memory &

comprehension.www.herbalhealing.in


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Increases the heart rate, thepumping of blood throughout

the bod .


Increases metabolism, hence

beneficial in Diabetes &

Obesity.



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The increased breathing rate causes

slight increase in the Sympathetictone, followed by Para -

Sympathetic predominance


(automatic cessation of breath).

The result is the balance betweenSympathetic & Parasympathetic,

bringing about a feeling of

relaxation.


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Should not be practiced by those sufferingfrom

Heart Disease

H ertension

WHO SHOULD NOT DO

KAPALBHATI & BASTRIKA

Vertigo

Hernia

Gastric ulcerEpilepsy

Stroke


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HOW TO DO NADI SHUDDHI PRANAYAMA


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Sit in any comfortable posture

Keep the head and spine straightRelax the whole body and keep

the eyes closed

Adopt nasagra mudra with the

HOW TO DONADI SHUDDHI PRANAYAMA

hand on the knee in chin mudra

Note - if this is not comfortable use the right thumb & index

finger Close the right nostril with the thumb

Breathe in through the left nostril

Close the left nostril with the right finger


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Release the pressure of the thumb

on the rightnostril and breathe

out through right nostril

Inhale through the right nostril

HOW TO DONADI SHUDDHI PRANAYAM

Open the left nostril and exhale through the left

nostril

Breathe in for a count of 5 and breathe out for a

count of 10

Continue extending the breath up to the count of 12:24

This is round one



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WHY SHOULD WE DO NADI

SHUDDHI PRANAYAMA

Because it balances the

Sympathetic & Parasympathetic

Nervous System



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WHO CAN BE BENEFITED BYNADI SHUDDHI PRANAYAMA

One and all



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WHO CAN BE BENEFITED BY

NADI SHUDDHI PRANAYAMA

DIABETES HYPERTENSION

NASAL ALLERGY BRONCHITIS

ACID PEPTIC DISORDER

AUTISM

OBSESSIVE COMPULSIVE DISORDER

ISCHEMIC HEART DISEASE

CANCER

GLAUCOMA



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Close the eyes and relax the

HOW TO DO UJJAYI BREATHING

One can lightly touch the tip of

the tongue to the roof of the mouthKhechari Mudra.



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Take a deep breath in & try to feelthat the breath is being drawn in

through a small hole in the throat




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Gently contract the glottis so that

a soft snoring like the

breathing of a sleeping baby is

produced in the throat


If this is practiced correctly, there

will be a simultaneous

contraction of the abdomen,this happens by itself without

any effort beingmadewww.herbalhealing.in
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(Perform Jalandara and Moolabandha with internal retention )

The sound of the breath should


be audible to the practitioner

and not to another person, until

they are sitting very close)



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Exhale slowly in a controlled

manner.


This constitutes one round of

Ujjayi.



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THE SCIENCE BEHIND


THE SCIENCE BEHIND UJJAYI BREATHING


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Ujjayi is a slowed down, controlled

inspiration & expirationThere is a shift in the Parasympathetic

dominance which is evidenced by the

THE SCIENCE BEHIND UJJAYI BREATHING

persons EEG during Ujjayi.

Ujjayi also enhances cerebral perfusion

or increased blood flow in the brainnecessary for active mental

processing.www.herbalhealing.in


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HOW TO DO BHRAMARI PRANAYAMA



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Sit in nadanusandhana asana - Sit on arolled blanket with heels drawn up

to the buttocks (or in any other


Place the feet flat on the floor with the

knees raised and the elbows resting

on the knees

Close the eyes and relax the whole

body


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The lips should remain gently closedwith the teeth slightly separated

throughout the practice


,tongue to upper palate

Plug the ears with the thumb, resting

the other four fingers on the head

Breath in through the nose


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Exhale slowly in a controlled manner

while making a steady humming sound,

like that of a black bee .


The humming sound should be smooth

and continuous for the duration of

the exhalationThis is one round


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Before going to the next round, allow

the vibrations to settle down



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Humming should be done at least five

times, each at a different pitch, while

observing which sound vibrates the most

in the body, particularly the head region.

HOW TO DO BHRAMARI CHANTING

When the frequency of the sound

produced matches the natural frequency

of the body, one can feel the vibrations allthrough the body .Slowly the practice can

be increased to 5 or 10 minutes.


BHRAMARI PRANAYAMA


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BHRAMARI PRANAYAMA

(with alternate position )

If any other meditation posture isassumed, raise the arms sideways and

bend the elbows, bringing the hands to


Use index or middle finger to plug the

ears (OR )The flaps of the ears may be pressed

without inserting the fingers


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THE SCIENCE BEHIND BHRAMARI CHANTING

It is found that chanting produces

more T Cells (chief cells of the immune

,

immune systems that can withstand

stress better.



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During chanting the tongue

interacts with the hard palate (roof of

the mouth ). The hard palate has sound& vibration sensitive points that get

stimulated as the tongue touches them

the way our fingers interact with thekeyboard of a piano.




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Anatomically, the Hypothalamus

lies in close proximity to the palate. The

sensitive points on the palate & this

affects the metabolism of the

Hypothalamus.




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The hypothalamus is the place

where psychology gets to meet

.hypothalamic functions the entire

mind body complex is benefited.



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HOW TO DO PRANA MUDRA




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Sit in any comfortable meditation

posture or in Sukasana with


e an s n a rava

Bhairavi Mudra.



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Close the eyes and relax the

whole body, inhale and


ex a e eep y, con rac ng

the abdominal muscles to

expel the maximum amountof air from the lungs.



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(With the breath held outside,

perform Moola Bandha )


Retain the breath outside for as

long as is comfortable



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(Release moola bandha) Inhaleslowly & deeply expanding

the abdomen fully to draw as


possible.

Simultaneously, raise the hands

until they are in front of the

navel.



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The hands should be open with

the fingers pointing toward


eac o er u no ouc ng

the palm facing the trunk of

the body.



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The movement of the handsshould be coordinated with

the abdominal inhalation.


Cont nue t e n a at on y

expanding the chest & raising

the hands until they aredirectly in front of the chest.



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Draw even more air into thelungs by slightly raising the

shoulders, raise the hands in


coordination with the breath.

Retain the breath inside while

spreading the arm to the

sides.



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At the end of exhalation

(perform moola bandha ) , relax

the whole bod and breathnormally.




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BENEFITS: Prana mudra is also

considered to be a pranayama


practice which raises prana by

encouraging correct breathing.

HOW TO DO TRATAKA


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HOW TO DO TRATAKA


HOW TO DO TRATAKA STAGE 1


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Sit in any meditative posture with

erect spineArrange a lighted candle, with the f

lame at the same height as the


,meter

Try not to wink the eyelids during the

practiceLearn to ignore the irritation and

watering of the eyes



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Slowly look at the floor

Bottom of the candle standMiddle of the candle stand

Top of the candle stand

Bottom of the candle


Middle of the candle

Slowly look at the flame

Gaze at the whole flame withouteffort

Just keep on gazing as long as

possible



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If there are any tears, let the tearsflow freely

Slowly close your eyes and do press-

release almin


Relaxation of the eyes through

palming is mandatory to avoid

headacheAfter sufficient relaxation, gently

drop your hands



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Open your eyes with a few blinks,

look down at the floor

Do not look at the flame directl


( EFFORTLESS GAZING AT THE WHOLE

FLAME FOR 30 TO 60 SECONDS )



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Bottom of the candle standMiddle of the candle stand



o om o e can e

Middle of the candle

Slowly bring your eye sight to the tip

of the wick of the candle

Focus your attention at this point



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Keep on gazing as long as possible

If there are any tears, let the tearsflow freely

Slowly close your eyes and do


Apply a constant pressure around the

eyes, without touching the

eyeballSlowly breath in and breath out,

continue deep breathing



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After sufficient relaxation, gentlydrop your hands

Open your eyes with a few blinks,


Do not look at the flame directly

(INTENSE GAZING AT THE TIP OF THE

WICK OF THE CANDLE FOR 30 TO 60SECONDS)



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Bottom of the candle stand

Middle of the candle stand



Bottom of the candle

Middle of the candleBring your attention to the flame



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Gradually widen your vision

Slowly defocus your attention from

the flame

Collect all the details of the flame


the colour of the flame

Shape of the flame

Aura around the flame

Small light particles around the flame



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Expand your vision to the walls of

the roomCeiling of the room

Bring your vision out of the room

Visualize the beautiful sk


Become one with the vast sky

Bring back your vision to ceiling of

the roomWalls of the room

Small light particles around the flame



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O O O S G 3

Aura around the flame

Gaze at the flame onlySlowly close your eyes and retain the

after image in your mind


sua ze t e ame etween t e

eyebrows

When the image disappears, do

palming

This time we combine palming with

Bhramari



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inhale and do bhramari

inhale..bhramari


..inhale..bhramari

inhale..bhramari



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Feel the silence and relax for a while

After sufficient relaxation, gentlydrop your hands

Gently massage the muscles around


,ring fingers

Give a feather touch around the eyes

( DE- FOCUSSING, EXPANSION OFAWARENESS FOR 30 TO 60 SECONDS )

SCIENCE BEHIND THE TRATAKA


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Alpha waves are often seen in a

relaxed individual with eyes


.rhythm is blocked when the eyes

are opened.



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During Trataka, alpha activity isincreased slightly & this increase

in alpha activity is an indication

of pleasant mood, less mental


disturbance, absorptive, high

state of one pointedness with

no fluctuation of ideas in themind of the practitioners.



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Trataka benefits not only the eyes ,it

is also therapeutic in depression,


, , ,problems, poor concentration and

memory.


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Pranayama breathing excercize

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