Many people struggle with stress, depression, anxiety, low energy levels, weak immunity, and other ailments in today’s fast-paced life. To deal with such conditions and prevent further development of lifestyle disorders, you must follow a healthy lifestyle routine. One of the helpful lifestyle regimens is Pranayama.
Pranayama is a Sanskrit word made with the combination of two words, ‘Prana’ & ‘Ayama’; ‘Prana’ means ‘breath’ & ‘Ayama’ means ‘control.’ Hence Pranayama means to control your breath.
Pranayama is a breathing technique that helps us establish the connection between our mind and body. Along with your physical health, it is equally essential to keep your mental health on track. Practicing Pranayama every day can help you develop a balance of mind and body.
It is also beneficial to improve blood circulation, strengthen lungs, heart, improve concentration, promote good sleep, and reduce stress. Above all, it is helpful to relax the mind and body.
Here are the 5 types of Pranayama to practice every day for better health & immunity:
1. Anuloma Viloma Pranayama
It is one of the simple and effective breathing exercises. Anuloma viloma is also known as Nadi shodhana. It is useful to release stress and prevent anxiety & depression. The best time to practice it is early morning, empty stomach.
Sit in a comfortable position on your yoga mat. After this, close your right nostril with your right thumb and take a long breath from the left nostril. Then close your left nostril with the middle & ring finger and breathe out from your right nostril.
Now take a long breath in with the right nostril, close the right nostril, and breathe out slowly with the left nostril.
Initially, do this 5 to 10 times and gradually increase your time from 5 to 10 minutes.
Note: If you are unable to sit on the ground, you may sit on the chair.
2. Bhastrika Pranayama
Bhastrika is another fantastic breathing exercise that has wonderful effects on your mind and body. In this exercise, your body gets the highest oxygen flow, and you can feel fresh and energetic instantly.
Sit in a comfortable position on your yoga mat. Take a deep breath in through your nose and exhale completely. Practice this for 2-5 minutes every day to observe the excellent results.
Caution: If you have any heart disease, high blood pressure, or any other health issue related to the lungs, practice Bhastrika slowly.
3. Kapalbhati Pranayama
It is an effective pranayama practice to reduce weight, manage diabetes, and control high blood pressure. So, one with such conditions can practice Kapalbhati every day to see quick results.
Sit on your yoga mat in a Padmasana. Close your eyes and keep your spine straight. Keep your right palm on the right knee and your left palm on the left knee. Now take a deep breath in and exhale out with force. Your stomach must go deep inside while exhaling your breath.
Repeat this for 2-5 minutes initially. Later, you can increase your time by 10 to 15 minutes, depending upon your capacity.
Do not practice it very fast.