One can get out of stress through simple practice of yogic breathing techniques. Breathing loads your blood with oxygen which maintains your health at the most desirable level. Shallow breathing does not oxygenate your blood efficiently. Consequently toxins pile up in the cells before you know it, you feel sluggish and down, eventually organs begin to mal-function. One will get all benefits of Pranayama through practicing Differentpranayama exercise which is given below.
Preparatory practices for Pranayama
Kabalabhathi Pranayama (Cleansing breath)
Benefits: Brain cells are revived, gives brightness to face, balances and strengthens the nervous system and removes drowsiness, massages the abdominal organs, benefits and cleanses respiratory tract, removes the spasm in bronchial tubes, carbon dioxide is eliminated on a large scale, purifies the blood and strengthens the heart, tones digestive system.Prepares mind for meditation.
Caution: Individuals with hypertension, ischemic heart disease, vertigo, epilepsy, hernia, gastric ulcer, slip disc, spondylosis, during menses and pregnant women should avoid.
Sectional breathing (Vibhagiya Svasana)
Benefits: Corrects the breathing pattern and increases the vital capacity of lungs. Even 10 min of sectional breathing practice daily can bring more power and vitality, calmness in daily activities, clarity in thinking, calms your mind and revitalizes it.
Surya Anuloma Viloma/ Chandra Anuloma Viloma Pranayama
Benefits: Clears the nasal passages, useful for nasal allergy and deviated nasal septum. Helps in maintaining normal weight. (Reduces and increases accordingly) For significant improvement recommended schedule is 27 rounds of this pranayama 4 times a day (before breakfast, lunch, dinner and going to bed).
Nadishuddhi Pranayama/ Anuloma Viloma Pranayama
Benefits: Balance between two nostrils, increases vitality, increases appetite. Lowers stress and anxiety, beneficial for respiratory disorders like nasal allergy, asthma, bronchitis etc. Gives clarity to thought and leads to deep states of meditation and spiritual awakening.
Cooling Pranayama – Sitali, Sitkari, Sadanta
Benefits: Induces muscular relaxation and over all cooling effect. Soothens eyes, ears and purify blood, quench thirst, appease hunger, sensitizes taste buds and mouth and generate a feeling of satisfaction. Reduces tension, stress and induce mental tranquility. Sitkari and Sadanta keep the teeth and gums healthy.
Reduces blood pressure and acidity in stomach, cure chronic dyspepsia, chronic skin disease and releases subtle tensions.
In order to chant Bhramari, touch the tip of your tongue to the top of the palate. Close your ears with thumb finger and rest of your fingers on the face with eyes closed. Close your mouth and chant M-kara, gives a humming sound of the female bee or bhramari.
Benefits: Creates soothing effect on the nervous system, cultures voice and increases melody. It can be practiced at any time to relieve mental tension, anger, anxiety, insomnia, increases tissue healing, decreases blood pressure, throat aliments, good for psychosomatic problems as it reduces stress and tension.
Benefits of Yoga Nidhra
Benefits: Strengthens and tones up the entire system. All muscles and joints get relaxed. It is extremely useful in managing the psychosomatic aliments like Hypertension, Headaches, etc.