Yoga teachings state that if the mind is moving so are the heart and respiration. When we are angry, our breath quickens; when we sleep our breath slows down. By consciously slowing down the breath and making it rhythmic so that consciousness is not disturbed by it, we can achieve a corresponding tranquility.
– Dr. Hiroshi Motoyama, psychologist, philosopher, & researcher
The Sanskrit word pranayama translates to “regulation of prana (life force energy)”, or also “expansion of prana“.
Scientific research has proven that the benefits of pranayama are various and highly impactful. You can easily test the power of prana by observing how slowing down your breath helps calming down your mind and reducing your heartbeat.
The practice of pranayama involves a series of deep breathing exercises and other techniques that aim to control and expand inhalations and exhalations, and sometimes include breath retention (kumbhaka).
The benefits of pranayama
There have been several scientific studies on pranayama and its effects on our health.
It has been proven that it helps reduce stress and inflammation.
Studies show that certain pranayama techniques can help relieve hypertension symptoms by normalizing heart rate and high blood pressure.
In addition to this, pranayama helps sleep quality, reduce insomnia and can help improve the immune system. Also, it aids with healthy eating habits and weight loss.
Pranayama can improve lung health and capacity because you’re using more of your lungs and you’re actually giving them a workout every time you practice.
When you pair pranayama with belly breathing you activate the diaphragm – the dome-shaped muscle that sits under your lungs and above your digestive and internal organs. The act of breathing in this way causes the diaphragm to rise and fall and this movement creates a gentle massage for the organs. This same diaphragmatic movement also helps to stimulate the movement of lymph – fluid containing white blood cells.
Pranayama in practice
In order to fully enjoy the benefits of pranayama, you can try some of the many effective, yet simple techniques that the yogic tradition has brought to us.
Some are meant to calm the nervous system down, while some are meant to energize the nervous system.
Calming breathing techniques
- Nadi Shodhana (Alternate Nostril Breathing)
- Ujjayi
- Bhramari pranayama
Energising breathing techniques
- Kapalabhati
- Bhastrika pranayama
Join Alessandra in our yoga sailing holidays to explore the traditional breathing techniques and experience the benefits of pranayama!
