What are the Health and Spiritual Benefits of Pranayama

Pranayama is the practice of breath control in yoga. In modern yoga as exercise, it consists of synchronizing the breath with movements between asanas but is also a distinct breathing exercise on its own, usually practiced after asanas. In texts like the Bhagavad Gita and the Yoga Sutras of Patanjali, and later in Hatha yoga texts, it meant the complete cessation of breathing. Siddha Spirituality of Swami Hardas Life System recommends our valuable readers to regularly do Pranayama for well-being.

Pranayama Definition

Pranayama is a system of techniques used to harness and manipulate universal energy known as prana. It is an integral aspect of yoga, often incorporated into asana practice or used as a preliminary step for meditation.

Pranayama in Hinduism 

Bhagavad Geeta

According to “Bhagavad-Geeta As It Is”, pranayama is translated to “trance induced by stopping all breathing”, also being made from the two separate Sanskrit words, pran and yam.

Yoga sutras of Patanjali 

Pranayama is the fourth “limb” of the eight limbs of Ashtanga Yoga mentioned in verse 2.29 in the Yoga Sutras of Patanjali. Patanjali, a Hindu Rishi, discusses his specific approach to pranayama in verses 2.49 through 2.51 and devotes verses 2.52 and 2.53 to explaining the benefits of the practice.

Patanjali does not fully elucidate the nature of prana, and the theory and practice of pranayama seem to have undergone significant development after him. He presents pranayama as essentially an exercise that is preliminary to concentration, as do the earlier Buddhist texts.

Hatha yoga 

The Indian tradition of Hatha Yoga makes use of various pranayama techniques. The 15th century Hatha Yoga Pradipika is a key text of this tradition and includes various forms of pranayama such as Kumbhaka breath retention and various body locks (Bandha).

Other forms of pranayama breathing include:

• Ujjayi breath i.e. Victorious breath
• Bhastrika i.e. Bellows breath
• Kapalabhati i.e. Skull-shining breath, a Shatkarma purification
• Surya Bhedana i.e. Sun-piercing breath, and
• Soothing Bhramari i.e. buzzing like a bee.

Yoga as exercise 

Andrea Jain writes that while pranayama in modern yoga as exercise consists of synchronizing the breath with movements, in texts like the Bhagavad Gita and the Yoga Sutras of Patanjali, pranayama meant “complete cessation of breathing”, for which she cites Bronkhorst 2007.

Pranayama in Buddhism 

According to the Pali Buddhist Canon, the Buddha prior to his enlightenment practiced a meditative technique that involved pressing the palate with the tongue and forcibly attempting to restrain the breath, which is extremely painful and not conducive to enlightenment. In some Buddhist teachings or metaphors, breathing is said to stop with the fourth jhana, though this is a side-effect of the technique and does not come about as the result of purposeful effort.

The Buddha did incorporate moderate modulation of the length of breath as part of the preliminary tetrad in the Anapanasati Sutta. Its use there is preparation for concentration. According to commentarial literature, this is appropriate for beginners.

Indo-Tibetan tradition 

Later Indo-Tibetan developments in Buddhist pranayama which are similar to Hindu forms can be seen as early as the 11th century, in the Buddhist text, which teaches three bandhas in connection with yogic breathing (kumbakha).

Tibetan Buddhist breathing exercises such as the “nine breathings of purification” or the “Ninefold Expulsion of Stale Vital Energy”, a form of alternate nostril breathing, commonly include visualizations. In the Nyingma tradition of Dzogchen, these practices are collected in the textual cycle known as “The Oral Transmission of Vairotsana” (Vai ro snyan brgyud).

Pranayama Medical effectiveness 

Several researchers have reported that pranayama techniques are beneficial in treating a range of stress-related disorders. A Cochrane systematic review on the symptomatic relief of mild to moderate asthma by breathing exercises said there was limited evidence they might bring about improvement in the quality of life, hyperventilation symptoms, and lung function.

Pranayama Types 

Some important types of Pranayama include:

Pranayama Risks 

Although relatively safe, Hatha Yoga is not risk-free. Beginners should avoid advanced moves and exercise within their capabilities. According to at least one study, pranayama was the yoga practice leading to most injuries, with four injuries in a study of 76 practitioners. There have been limited reports of adverse effects including hematoma and pneumothorax, though the connections are not always well established.

However, avoid if there is high blood pressure, heart disease, epilepsy, ulcer, acidity, hyperthyroidism, anxiety, headache, or menstruation.

Pranayama Health benefits 

Just for a better understanding, If you want to know how pranayama works, its whole science stands on the 5 Prana Vayu within the human body.

In many pieces of researches, pranayama’s effects on the physical body have been evaluated before and after the practice (yogic intervention).

Weight loss

When you modify the technique of breathing and focus on certain parts of the body, energy is released along with increased sweating. This process burns calories as well as fat.

Pranayama aims to regulate the process of breathing. For beginners, it consists of some special breathing techniques to lose weight easily.

Pranayama for Skin health

The Yogic breathing technique like Bhramari Pranayama and Bhastrika pranayama especially have positive effects on the facial skin. Bhramari pranayama with shanmukhi mudras and chin lock is especially beneficial to supply ample oxygen to body cells, thus it glows the skin.

These breathing techniques increase the supply of oxygen which increases the blood thrush and improves the appearance of skin.

Digestion

Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD) are nowadays very common digestive disorders accompanied by gastritis and acidity. IBS and IBD are diseases that are not treated completely in allopathy.

There is a very famous saying:

There is a brain in the head and there is also a brain in the gut.

By stimulating brain activity, pranayama monitors digestion and improves that too.

Diseases like diarrhea and hyperacidity can also be caused by stress and anxiety by affecting the gut-brain axis. Pranayama helps to calm the mind and provide relief from anxiety which in turn reduces these digestive issues.

Lungs

Pranayama trains you to improve your expiratory power to enhance the airflow by decreasing resistance to the lungs. Simply pranayama practice is the best exercise for the human respiratory system.

It trains you to voluntarily keep a hold over your breath which in turn maintains the isometric contraction of respiratory muscles. Ujjayi breathing, which requires forceful respiration, increases respiratory endurance by acting on the respiratory muscles, which causes increased expansion of the chest wall and lungs. It improved lung capacity and all lung functions.

With regular practice, inflation, and deflation of lungs reach to the fullest and start working at the maximum extent possible, which also brings positive changes in the respiratory pressure and cycle.

Nasal passages and sinuses

Pranayama-like alternate nostril breathing (anulom vilom) helps to clear the blockages in the nasal cavity. The regular practice of pranayama helps the nostrils to become free of allergies and enhance the filtering capacity towards the foreign element which causes inflammation.

The inflammation in the sinuses can cause throbbing headaches, nasal congestion, and running noses. Pranayama not only improves the ventilation but also acts on the proper drainage of the sinuses and in turn relieves the symptoms of sinusitis.

The pranayama, like Bhramari, creates a humming sound, encourages air movement between the sinuses and nasal cavity by to and fro motion. It leads to clearing away the blocked Ostia. It prevents the foci of microbes and allergens.

Cardiovascular health

The cardiovascular system in humans consists of heart-pumping of blood, and a net of arteries, veins, and capillaries. This system is also known as the circulatory system.

Pranayama plays an important role in modifying the heart rate by stimulating cells of the body. It also increases oxygen intake. Sukha and Pranava Pranayama improve the circulation to the heart, decrease the heart rate, and improve blood pressure.

Studies done on yogic breathing techniques have already proved its immediate effect on the hypertensive subjects. It shows a significant reduction in the heart rate, Systolic Blood Pressure, Pulse pressure and mean arterial pressure.

Immunity

Stress has a deteriorating effect on the immune system of the body. By inhibiting the stress response, pranayama has shown enhancement in the function of the immune system.

Deep breathing exercises which focus on the abdomen with breath retention or kumbhaka, improve the defense mechanism of the body and boost your immunity. Hence, breathing exercise helps to boost immunity.

Detoxification

Yogic exercises along with pranayama cleanse the body as well as mind. The process of exhalation not only concerned with breathing out the air but also, along with it, waste from the body. This is the body’s natural phenomenon to throw the poisons out of our system and make the body function properly and to its maximal.

Prana or breath can only flow freely if there is no or very little unwanted stuff in the system. By detoxifying, it helps to achieve a pure, happy, and tranquil state of mind and body.

Concentration

Pranayama like Nadi Shodhana and Anulom Vilom has proved to regulate the autonomic response by strengthening the parasympathetic nervous system.

By increasing the oxygen supply to the brain, pranayama not only calms it but also makes it free of anxiety. It enables you to take charge of your thoughts. Thoughts no more control you, rather you become the master of your mind. As it nullifies the distractions, your concentration increases manifold.

Sleep disorder

Yogic breathing works as a panacea for people suffering from insomnia. Along with insomnia, other sleep disorders are caused because of the anxiety and depression of a person.

People with insomnia and other sleep-related disorder, if start performing routine yogic breathing along with Yoga Asanas and meditation religiously get benefitted. They can get a sound sleep free of negative thoughts and nightmares.

Stress

You do not only remain irritated or agitated but also lower your potential to work with full efficiency when depressed, anxious, or fearful. Regular practice of Yoga and Pranayama eliminates all this negativity and charges your aura with optimism and relaxation.

The gray matter of the brain

Gray matter is the component of the brain that consists of cells of the nervous system. It starts to diminish in older people and one of the main causes of it is memory loss with time.

Orientation of mind

Pranayama is helpful to bring focus into the mainstream. The most common reason for failure or delay in the desired outcome, whether it is related to studies or work, is a distraction.

Brain disorders

Pranayama helps to release the toxins not only from blood but also enhances the filtering capacity of the brain. It increases the passage of nanoparticles to the brain through the Blood-Brain Barrier and also filters the unwanted toxic materials which you often inhale in the polluted environment. It also filters the toxin which gets accumulated due to smoking.

Pranayama Spiritual benefits

Whether it’s slow breathing or fast breathing, it helps you to grow spiritually. It calms your mind by muting the unnecessary chatter going at the back of your head. As pranayama increases the olfactory senses, the fragrance and smell in the environment also become a relieving factor and help our mind and soul to rejuvenate.

All the physical and psychological benefits of yoga and pranayama eventually brighten the spiritual aspect of your life. Yoga is the union of self to the higher self, i.e. the body and soul grow together for connecting you to the ultimate divinity of the Universe. It being an integral part of Yogic practice helps to manifest the same.

It enhances your clairvoyance and sixth sense. Your wisdom achieves its highest state and you start exhibiting the highest potential in decision making and actions. Hence, it is not only an exercise to regulate your Prana but also channelizes the positive effects it has on your overall body, mind, and behavior.

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Reference:

• https://en.wikipedia.org/wiki/Pranayama
• https://fitsri.com/pranayama/benefits-of-pranayama
• https://www.yogapedia.com/definition/4990/pranayama
• https://www.yogapoint.com/pranayama/types-of-pranayama.htm