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Yoga Breathing Exercises for a Healthy Lifestyle

Yoga is an intricate physical and mental activity that developed in India centuries ago, and has since increased in popularity as a way to improve overall health. There are numerous physical and breath work techniques involved in yoga, from mild to difficult which benefits an individual in various ways, including improvement in mobility, stamina, relaxation and flexibility. In this article, we will learn what yoga is, its benefits, and different breath work techniques for good lung capacity.

What is Yoga?

Yoga, which originated in ancient India, is a technique that has its roots in a time long before any other faith or religious doctrines exited. It is a physical and cognitive activity that imparts teachings on healthy living and elevated thinking. Yoga comes from the Sanskrit term yuj, which means "to yoke" or "to combine" and the goal is to bring the body, brain and soul together, as well as the individual self and general consciousness. This unity neutralizes ego-driven ideas and actions, resulting in a harmonizing spiritual experience.

Five Ways to Practice Yoga Breathing Exercises

Pranayama, or the art of regulating or controlling one's breathe, is the name of various yoga breathing exercises. You can calm and balance your mind and body by using breath work, thus making them healthier and also rejuvenating your soul.

Following are a few yoga breathing exercises for a healthy body and mind:

1.Drigha:

• This pranayama technique allows air to flow from the diaphragm to the upper abdomen. As you start to control your breathing, your brain becomes more conscious, preparing you for yoga and meditation. It has other benefits like lowering your blood pressure, heart rate, and cortisol levels.

• Steps to perform this: Sit in padmasana or crosslegged and place your hands on your legs while maintaining correct posture. Breathe in deeply and slowly. Pay attention to the air as it flows through your nose to your lungs, raising the chest area and collarbones. Push out every last bit of air as you exhale steadily. Initially do so for approximately five minutes and then slowly build up your capacity.

2. Sama Vritti Breathing (Equal Breath):

• This technique is ideal for beginners. It emphasizes having equal duration deep breathwork and exhalations. It calms and balances your mind, and is ideal to get rid of stress and worry.

• Steps to perform this: Close your eyes and breathe in through your nose, slowly counting to 4. Feel the air filling your lungs and hold your breath here and slowly count to 4 again. Slowly exhale to the count of 4. Hold the exhale for another 4 counts. Repeat the steps for 4 minutes or until you feel calm.

3.Ujjayi Pranayama or Ocean Breath:

• This breath work technique is renowned for reducing stress, improving lung capacity, cleansing the system, increasing focus and concentration, and engendering an overall feeling of calm alertness. The sound you make while practicing resembles to rising ocean tides, hence the name Ocean Breath.

• Steps to perform this: Keep your mouth closed, and constrict your throat so that it makes a deep sound when you inhale or exhale, almost like you're snoring. Control your breath by adjusting your diaphragm, inhale and exhale equally.

4. AnulomaViloma or NadiSodhana Pranayama (Alternate Nostril Breathing):

• It is a powerful method for restoring equilibrium and tranquility to the energy flow of your body and mind.

• Steps to perform this: you inhale through one nostril while keeping the other closed, hold the breath for a short time, and exhale through the other nostril while closing the first one. You then repeat this with the other nostril.

Health Benefits of Practicing Yoga Breathing Exercises Regularly:

1. It improves blood circulation

2. It reduces anxiety and helps in better relaxation

3. It improves your core strength and aides in their regeneration which in turn contributes to body toning, and also eases muscle tension.

4. Increases body metabolism

5. Lowers blood sugar levels and increases good cholesterol along with lowering bad cholesterol levels

6. It helps with weight loss and boosts glucose tolerance in the body.

Conclusion

The different yoga breathing exercises and breathwork can help bring harmony and equilibrium to your mind and body. Yoga helps improve our immunity and in the long-term can help improve mental and physical stability. Yoga promotes consciousness, raises serotonin levels, and reduces sleep disruption.

Source: Cleveland clinic, WHO

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on August 01, 2022