{"id":163373,"date":"2022-09-28T19:56:02","date_gmt":"2022-09-28T14:26:02","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=163373"},"modified":"2026-03-02T06:00:08","modified_gmt":"2026-03-02T06:00:08","slug":"health-fitness-benefits-of-pranayama-and-how-to-do-it","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-pranayama-and-how-to-do-it\/","title":{"rendered":"Benefits of Pranayama and How to Do it By Dr. Himani Bisht"},"content":{"rendered":"\n\n<\/head>

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Table of Contents<\/p>\nToggle<\/span>

Introduction<\/a><\/li>
What is Pranayama?<\/a><\/li>
How to Do It?<\/a><\/li>
The Steps to Do Different Variations of Pranayama are as Follows<\/a><\/li>
Benefits of Pranayama<\/a><\/li>
Risks of Pranayama<\/a><\/li>
Conclusion<\/a><\/li>
Frequently Asked Questions (FAQs)<\/a><\/li>
References<\/a><\/li><\/ul><\/nav><\/div>\n \n <\/span>\n $\"Join$ \n <\/a>\n
<\/span>Introduction<\/strong><\/span><\/h2>\n\n\n\nOver the years, Complementary and Alternative Medicine (CAM) has gained popularity worldwide. The World Health Organization (WHO) describes CAM as a wide range of healthcare practices.CAM can be classified into two general groups, natural products, and mind-body techniques. Yoga, which falls under the category of mind-body techniques, was developed to achieve harmony on physical, intellectual, psychological, and spiritual levels. Hatha Yoga is the variety of yoga that is most widely performed which includes physical postures (asanas) and breathing exercises (pranayama)1<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
<\/span>What is Pranayama?<\/strong><\/span><\/h2>\n\n\n\nThe word Pranayama, derived from the Sanskrit words \u2019prana\u2019 meaning vital energy and \u2018yama\u2019 meaning control, consists of various breathing techniques which include making intentional alterations in breathing 1<\/a><\/sup>. When the body Prana is low, one feels uninterested, lazy, and sluggish leading to the accumulation of toxic particles in the body creating pain and illness. Pranayama helps \u2018Prana\u2019 flow through these parts and might help to release these toxic substances 2<\/a><\/sup>.<\/p>\n\n\n\n
Pranayama has four essential facets<\/strong><\/h3>\n\n\n\n\n
Breathing in (Puraka)\u00a0<\/li>\n\n\n\n
Breathing out (Rechaka)\u00a0<\/li>\n\n\n\n
Internal breath holding (Antah Kumbhaka)\u00a0\u00a0<\/li>\n\n\n\n
External breath holding (Bahih kumbhaka)1<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n
Pranayama has different variations, each having a unique technique of breathing<\/strong><\/h3>\n\n\n\n\n
Dirgha pranayama\u00a0<\/li>\n\n\n\n
Sitali Pranayama\u00a0\u00a0<\/li>\n\n\n\n
Ujjayi pranayama\u00a0<\/li>\n\n\n\n
Anulom Vilom Pranayama\u00a0<\/li>\n\n\n\n
Kapalbhati\u00a0<\/li>\n\n\n\n
Bhramari pranayama 2<\/a><\/sup><\/li>\n<\/ul>\n\n\n\n
<\/span>How to Do It?<\/strong><\/span><\/h2>\n\n\n\n
To obtain the maximum health benefit of any exercise, without any injuries, it is essential to do the exercise using the proper technique.\u00a0<\/p>\n\n\n\n
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For practising any form of Pranayama, sit erect in a comfortable position like Sukhasana (the simple cross-legged pose) or Padmasana (A cross-legged posture in which the foot of the leg is placed on the thigh of the opposite leg). For Kapalbhati you may sit in Vajrasana (a sitting pose formed by kneeling and sitting back on the lower limbs, so that the buttocks rest on the heels and the thighs rest on the calves).\u00a0\u00a0<\/li>\n\n\n\n
Close your eyes and relax.\u00a0<\/li>\n<\/ul>\n\n\n\n
<\/span>The Steps to Do Different Variations of Pranayama are as Follows<\/strong><\/span><\/h2>\n\n\n\n1. Dirgha Pranayama<\/strong><\/h3>\n\n\n\n
In this, inhalation is done in three parts with small time intervals between them.\u00a0\u00a0<\/p>\n\n\n\n
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Breathe deeply through the nostrils, expanding the abdomen and the chest.\u00a0\u00a0<\/li>\n\n\n\n
Next exhale in a reverse manner with short intervals of time.\u00a0<\/li>\n\n\n\n
The air from your lungs must first be expelled before your collarbones may descend. Then the ribs and abdomen are the next areas to exhale. This may help in the exchange of oxygen and carbon dioxide in an efficient way 2<\/a><\/sup>.\u00a0<\/li>\n<\/ul>
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