Pranayama (Mindful Breathing) For Mental Well-Being!
Hello everyone! Do you know 10th October 2022 is world mental health day and it is important to normalize mental health as we do physical health? Yoga though seems to be more about physical poses, it includes a wide range of contemplative and self-disciplinary practices such as meditation, chanting, mantra, prayer, breath work, ritual, and even selfless action. The word yoga comes from the root word yuj which means to bind. It is well-known fact that yoga improves flexibility, helps with stress relief, improves mental health, may reduces inflammation, increases strength, reduce anxiety, improve quality of life, boosts immunity, improves balance, self-esteem, sleep, bone health, better body awareness, and whatnot!
The goal of pranayama is to connect the body to the mind. It mainly involves different breathing techniques like nadishodhana (alternate nostril breathing), ujjayi (Victorious breathing), bhramari (female honeybee humming breath), and bastrika (bellows bastrika).
Benefits of pranayama —
- Pranayama helps decrease stress as it calms the nervous system which improves your stress response. Studies have revealed that individuals who practiced pranayama experienced less anxiety.
- The stress-relieving effects of pranayama may improve sleep quality. It not only improved sleep quality but also decreased snoring and daytime sleepiness.
- Many of us breathe without giving this act much thought. But pranayama teaches you to focus on breathing which means to live in present and be more mindful of what you are doing for that moment. This can lead to better emotional regulation, focus, and concentration.
- Hypertension is when blood pressure reaches an unhealthy level. It increases the risk for some potentially serious health conditions. When you concentrate on your breathing, it can calm your nervous system. This in turn may help reduce the stress and risk of hypertension.
- As pranayama is a type or technique of breathing, it helps in better lung functioning. This can be practiced to relieve asthma, allergic bronchitis, recovery from pneumonia, and tuberculosis.
- The increased oxygen uptake which energizes the brain cells through pranayama is associated with better auditory memory and sensory-motor performance.
Helpful tips to get started —
- Be your judge: If you feel any discomfort or lightheadedness, stop and return to normal breathing. It is best to seek professional help and guidance while practicing.
- Never force or restrict breath: Do not compromise the quality of breathing. Listen to your body and take it gradually to be able to use more of your lung capacity.
- Have patience and practice: Pranayama must be done with great care and awareness. Over time, you might start to notice the benefits of the practice.
- Precautions: Please consult your healthcare provider if you are pregnant, or suffer from diabetes, high or low blood pressure, heart conditions, epilepsy, or vertigo before performing any of these breathing exercises.
Pranayama is one of the main components of yoga. It is frequently practiced with yoga postures and meditation. It is a practice that can be every day as it is a never-ending process and progress. It is best to learn pranayama from an experienced yoga teacher who can provide detailed and individual instruction and helpful advice. Investing in yoga, meditation, or pranayama is investing in you!
References:
https://www.healthline.com/nutrition/13-benefits-of-yoga
https://www.onemedical.com/blog/healthy-living/breathing-pranayama-techniques/
https://www.healthline.com/health/pranayama-benefits
