How to do Pranayama for Beginners

• It clears the airways normalizes breathing and prevents diseases.
• It purifies the blood and removes toxins from the body.
• It destroys Vata, Pitta, and Kapha diseases.
• It normalizes blood pressure.
• It refreshes the body by delivering oxygen to the right parts of the body.

Difference between Pranayama and Normal Breathing

Breathing is something we naturally let out and take in, but performing this action fresh is called pranayama. Pranayama calms our mind and body; Finally, it connects us to the source.

By increasing control over the mind, we can accomplish more. When we focus our mind on our breath and perform a yoga action or a posture, our body also follows this action which gradually connects the body to the source.

But during normal breathing, the air that we take into the alveoli and bronchi of the lungs is only a part of the primary flow of air. Every part of our body needs air. which refreshes the body. Without air, the body becomes dull and dry.

What Are the Types of Pranayama?

There is no definite answer to the question of how many types of pranayama there are. There are innumerable types of living things on the surface of the earth, so there are types of yogasanas. But within that, we practice the excellent 84 yogasanas. Similarly, while there are an indefinite number of pranayama, yoga gurus recommend mainly 7 to 10 types of pranayama.

1. Nadishodhana
2. Sheetli
3. Sheetkari
4. Bhramari
5. Ujjayi
6. Kapalavati
7. Anuloma Viloma
8. Bhastrika
9. Murchha
10. Pallvini

How to do Pranayama for Beginners

Breathing is the most important process in the body. It affects the functioning of every cell in the body. Most importantly, breathing is closely related to the functioning of the brain. Humans breathe about 15 times per minute and about 21,600 times per day.

Breathing provides oxygen to the body and creates energy in the body. Breathing is connected to all aspects of the human experience Because most people are not aware of their breathing, they use a very small part of their body’s lung capacity.

After a few days of practicing Pranayama, the breathing becomes smooth and every part of the body is affected. Due to fast and slow breathing, the maximum capacity of the lungs is activated and the nervous weakness is removed.

Before starting Pranayama, there are several points to consider:-

1. Morning and evening are the best times to practice pranayama.
2. Pranayama should be done at a specific time every day.
3. Pranayama should be done only on an empty stomach.
4. Pranayama should be done before eating or at least 5 hours after eating.
5. Do not do pranayama in closed rooms or air-conditioned rooms.
6. Choose a quiet, clean, and pleasant environment during leisure time.
7. Wear comfortable clothes made of natural fibers instead of tight clothes.
8. Sit with the spine straight in Padmasana, Sukhasana, Sidhhasana or Vajrayana.
9. Before doing Pranayama, hands, feet, and face should be washed and purified.
10. After 20 minutes of Pranayama, drink the water collected 4 hours earlier in an earthen or copper vessel.
11. The bath should be taken after the body temperature is normal.

How to Do Nadi Shodhan Pranayama?

Every action and reaction of the body is controlled by the pulse. Nadi Shudhana Pranayama is performed to purify the 72 thousand nadis in the human body This simple action awakens the soul energy and maintains the balance between Ida and Pingala.

Nadishodhana pranayama or Alternate Nostril Breathing is balancing the left and right hemispheres of the brain, deeply calming the nervous system, and revitalizing the mind.

• Sit in Padmasana, Siddhasana, Sukhasana, or Vajrasana with the spine straight.
• Close your eyes and focus on your breath.
• Keeping the right nostril closed with the thumb, slowly inhale through the left nostril.
• Hold the air in the chest for a while.
• Close the left nostril with the index and little finger and exhale silently through the right nostril.
• After doing this 3 times, change from right to left.

How to Do Sheetli Pranayama 

One of the best breathing exercises to calm your mind and body. Sheetli Pranayama properly removes the excess heat in the body to further cool your body by reducing anxiety, fear, and depression.

Take a long, deep inhalation through the tube in the tongue which is formed by folding both sides of the tongue. After Inhalation closes your mouth and exhale with both nostrils. Repeat this about 8 to 10 times.

By doing regular cold pranayama, hunger and thirst are overcome and pitta disease, high blood pressure, and tongue and throat diseases are completely eradicated.

How to Do Sheetkari Pranayama 

You can feel the power of yoga after doing this easy, simple practice of Sheetkari pranayama like Sheetli. Remember this pranayama is not recommended for cold days and phlegm patients. Now let’s know in brief how to do Sheetkari Pranayama.

One of the best breathing exercises to calm your body and mind. Sheetkari Pranayama properly removes the excess heat in the body to further cool your body by reducing anxiety, fear, and depression. Sheetkari pranayama is practiced by inhaling air through the sides of the mouth through closed teeth.

How to Do Bhramari Pranayama

It lowers one’s blood pressure, relieving hypertension. It releases cerebral tension. It is recommended as a nightly routine yoga for better sleep. It soothes the nerves. Bhramari should not be practiced by pregnant or menstruating women.

Sit in meditation mudra in a pure environment. Focus on the cycle of obedience. After exhalation or inhalation, apply light pressure to the base of the nostrils with two middle fingers. Keep both ears completely closed with two thumbs. Now do the rechak kriya or exhalation by chanting the sound like OMN. Do this at least 8 to 10 times.

How to Do Ujjayi Pranayama 

Ujjayi Pranayama reduced Body mass index and Thyroid Stimulating Hormone (TSH), Triiodothyronine (T3), and no significant differences in Thyroxine (T4) hypothyroid patients. Its a significant role in the improvement in weight reduction and all throat problems. Ujjayi Pranayama is good for heart, asthma, tonsils, cold, and coughs also.

Sit in meditation in a pure environment. Center your attention on the pure chakra and take a breath like the gentle roar of the ocean. Try to contract the throat. If possible, do laxatives or exhalation after a while. Do this at least 8 to 10 times.

How to do Bhastrika Pranayama

Bhastrika Pranayama helps in correcting any imbalances in the 3 doshas – Vata, Pitta, and Kapha.

Sit with your spine straight. Close your eyes and focus on your breathing. Inhale, try to hold your breath for a while and slowly exhale. Do this 21 times. First, slow the breathing and then speed up the breathing.

How to Do Kapalbhati pranayama?

Kapalbhati Pranayama strengthens the functions of the liver and kidneys. The benefits of Kapalbhati pranayama also include energizing your nerves, gaining control over your mental strength, and detoxifying your skin. The Pooraka and Rechaka should be performed at least 21 times in a cycle of Kapalbhati.

Avoid doing Kapalbhati if you have your menstrual period. Pregnant women should also avoid doing Kapalbhati pranayama.

Sit in Sukhasana or Padmasana on an empty stomach in a pure environment. Emphasize only the exhalation without focusing on the inhalation. Exhale with full concentration and full force. Do this at least 21 times. Abdominal contractions and expansions occur naturally while doing Kapalbhati.

How to Do Anulom Vilom Pranayama?

Anulom Vilom Pranayama has several benefits to improve overall health and mental well-being. It can significantly reduce stress and help improve mental health. It can have an immediate calming effect.

Anulom Vilom is an ancient exercise that follows the principle of alternate breathing, which is said to have several physical and mental health benefits. It can also significantly reduce stress and help improve your mental health.

• Sit in a meditation pose. Make sure your neck and spine are straight while you close your eyes.
• Lie down on your back with your outer wrists resting on your knees.
• Place your middle and index fingers on your palm, using your right hand.
• Place your thumb on your right nostril and your ring finger on the left nostril.
• Close your right nostril with your thumb and breathe deeply and slowly through your left nostril until your lungs are full.
• Pay attention to your breathing.
• Close your left nostril with your ring finger after releasing your thumb.
• Exhale slowly through your right nostril.
• Next, do it in reverse by inhaling through the left nostril and exhaling through the right nostril.
• As you go through the process, be aware of the effects your breathing has both on your body and your mind.

These breathing techniques have physical as well as mental benefits. These techniques are useful for yoga purposes as well as for meditative practices. It is quite beneficial in improving cardiovascular health, increasing lung function and capacity, managing blood pressure, reducing stress and anxiety, and improving concentration.

Read More: What is meditation and its benefits?