Pranayama breathing techniques benefits-ppt

Pranayama is an ancient breath technique that originates from yogic practices in India. It involves controlling your breath in different styles and lengths.

1. PRESENTED BY V.R.LAKSHMI PRIYADHARSHINI .,RNM ., M.Sc .( N)., M.Sc.( PSY ).,PGDPHM ASSISTANT PROFESSOR OPRMCPS,VADALUR PRANAYAMA-breathing exercise

2. INTRODUCTION Breathing techniques help control P rana in different ways. This strengthens the lungs and balances the nervous system, preparing the body to hold the breath [retention]. Practicing P ranayama on a regular basis regulates energy flow to the 72 thousand nadis [channels through which consciousness flows] in our body, helping us improve our wellbeing .

3. Pranayama meditation technique that involves various ways of controlling the breathing.  Pranayama meditation technique that involves various ways of controlling the breathing.  It is the practice of breath control in yoga. In modern yoga as exercise, It consists of synchronizing the breath with movements between  asanas , but is also a distinct breathing exercise on its own, usually practiced after asanas .

4. MEANING OF PRANAYAMA Compound word – “ prana ” + “ ayama ”  Prana = pra (prefix) + an (to breathe, to live)  “ prana ” is life‐force, the cosmic vital energy  “ ayama ” means to stretch, expand, control  Pranayama is to expand and control prana  Breath is a gross manifestation of prana , usually equated with prana  In ancient time, to increase longevity, our sages formulate some technique to achieve highest goal of life i.e. renunciation

5. PRANAYAMA & BREATHING   Pranayama refers to breathing exercises which clear the physical and emotional obstacles in our body to free the breath and so the flow of prana - life energy. Regular and sustained practice of Pranayama can supercharge your whole body The regular practice of breathing exercises can completely change the quality of life that one is leading.

6. ​ PRANAYAMA ​ Pranayama should be performed for minimum 45 minutes and can be elongated up to 2 hours for better results

7. MECHANICS OF BREATHING Diaphragm separates the thoracic area from the abdominal area . When diaphragm moves down, chest and ribcage expand, bringing in air into the lungs. When diaphragm returns to the resting position, air expelled from lungs. Three phases of breathing: diaphragmatic, thoracic, clavicular Diaphragmatic breathing most efficient ‐ infants use it naturally . Yogic , complete breath exercises all three areas of lungs . Compression of abdominal muscles can empty the lungs further

8. Increases and enhances the quantity and quality of  prana , thereby increasing our energy levels. Clears blocked  nadis  and chakras. Brings harmony between the body, mind, and spirit, making one physically, mentally and, spiritually strong It brings clarity to the mind and good health to the body It controls ageing BENEFITS OF PRANAYAMA 

9. CONTINUES… Calms the mind, reducing worries Stress, depression and anxieties Pranayama is key to intelligence Increases energy, bringing enthusiasm and positivity Boosts the immune system Rejuvenates the body and mind I ncreases our self awareness and self confidence Reduces overweight It cures phlegm, mucus, and tonsillitis problems. Makes your gums and teeth healthy.

10. CONTINUES… Oxygenates the blood. Cleans and nourishes all the cells, tissues and organs Slows down the heartbeat (slow, deep breathing) Calms down the nervous system ( Ujjayi , Nadi Shodhana ) Increases energy (skull shining) Aids digestion and elimination Helps concentration and memory Improves circulation and respiration r elieves the symptoms of asthma  Lower blood pressure and boosts circulation Good for migraines Improves lung capacity

11. PRECAUTIONS TO TAKE WHILE DOING PRANAYAMA To practice and while practicing pranayama, take care of these things carefully. Cardiac patients should not practice exceeding the time limit. Practice it at a place where there is no noise, no pollution. Pranayama should be practiced with an empty stomach. Practicing after bath improves the blood circulation more. Breathe only through the nose, not through the mouth. Pranayama is a beginner’s yoga pose, so it’s really easy to do it but in order to do it 100% perfectly, you need to practice it daily.

12. The ancient Indian sages knew that some breathing techniques were simple to practice and brought great relaxation to the body and mind. These breathing techniques can be practiced with ease and at any time of the day on an empty stomach. Let us know how to do pranayama one by one: 1. Bhramari pranayama                                        5 . Surya bedhana Pranayama 2. Kapal Bhati pranayama                                    6. Ujjayi Pranayama 3. Bhastrika pranayama                                        7. Sheetkari Pranayama 4. Nadi Shodhan Pranayama                                  8 . Sheetali Pranayama 9. Murcha Pranayama

13. Bhramari is a Sanskrit term which derives its name from ‘Bee’, as exhalation sound produced in this pranayama resembles the ‘Humming Sound (hmmm)’ of a bee. In Bhramari Pranayama, as you exhale, the ear canal is closed with index fingers and humming sound like a bee is produced from the back of the throat. Understanding your breathing pattern through bhramari is the easiest way to calm your mind and get rid of anxiety, tension, agitation, high blood pressure, heart disease etc.,

14. Kapalbhati  is invigorating and warming. It helps to cleanse the lungs, sinuses and respiratory system, which can help to prevent illness and allergies. Regular practice strengthens the lungs and abdominal muscles. It is ideal to practice  Kapalbhati  early in the morning on an empty stomach.  The method to do the  pranayama  is just exhale. Exhale (Breathe Out) continuously for 1-5 minutes and it is called  Kapalbhati Pranayama .  Do it slowly- 1 stroke in 1 sec. Not too fast, not too slow. KAPALBHATI  PRANAYAMA    

15. Bhastrika Pranayama is the process of rapid inhalation and exhalation which gives a boost to the body. Sit in Padmasana (Lotus Pose). Take a deep breath and fill your lungs with air and Release the breath. Now begin practicing the technique by inhaling and exhaling with force. Benefits are like, good for brain oxygenation, nervous and the motor system, depression and anxiety, treating fibrosis, cough, flu, respiratory issues, allergies or breathlessness, helps strengthen immunity .  BHASTRIKA PRANAYAMA 

16. NADI SODHANA PRANAYAMA Nadi suddhi means cleaning the nadis which are astral pathways through which life force or prana flows. It is done as a part of Raja Yoga(meditation .) Nadi = river or channel, Shodhana = to purify Alternate, closing off the nostrils using the thumb and ring finger of the right hand Can put 2 middle fingers on forehead (creates heat), or fold 2 middle fingers down for a more cooled experience Thumb represents “space” element, ring finger represents “water” element

17. CONTINUES… Quiets the mind, soothing, calming Good for PTSD, insomnia, nervousness, anger, fear, high blood pressure, grief, writer’s block, lack of clarity Without pranayama meditation becomes harder. Some people feel dizzy when they do meditation without pranayama practise . Calm and center the mind. Cures respiratory problems. Nadis can get blocked on account of stress Toxicity in the physical body also leads to blockage of nadis Nadis can get blocked due to physical and mental trauma,Unhealthy lifestyle

18. SURYA BHEDANA PRANAYAMA (ANULOMA- VILOMA) Sit in Sukhasana or Padmasana pose, close your eyes and try to breathe with nostrils deeply one by one by pressing nostrils by thumb and ring finger . Anulom Vilom pranayama balances the three dosas (Pitta, Kapha , and Vata ) in our body. These three dosas are responsible for our body falling sick. You should practice it in the morning with an empty stomach. It cures our mental problems like anxiety, reduces stress, improves the functioning of lungs, improves the immune system, and keeps our heart healthy .

19. Take a long, deep breath slowly from both the nostril. While breath in trying to contract the throat and feel the touch of air in your throat as air touches the throat a peculiar sound is produced. Ujjayi pranayama is very easy breathing exercise. Itisalsocalled   SoundBreath  and  OceanSound Breath . Do it early in the morning and at least for 3-5 times. Ujjayi pranayama is known for its health benefits like lowering the risk of heart attack, making voice sweet, increasing concentration, making you a positive person, and improving your focus. Don’t practice it if you’ve high blood pressure or any heart diseases, and also do not over push yourself.

20. SHEETALI PRANAYAMA Seetali pranayama is also known as  Cooling breath  as it gives you the feeling of coolness while practicing. In this asana, you’ve to fold your tongue from both sides, then inhale from your tongue, and then exhale from your nostrils. It has many health benefits and they are being helpful in fever and indigestion, cooling down the body, makes our mind calm & composed, controls high blood pressure, and helps with insomnia.

21. S heetkari pranayama is also known as hissing breath as we make a hissing sound while practicing it. Practicing it 7-8 times is known to elevate your thirst too. In Sheetkari Pranayama, we breathe in through our teeth. The benefits of Sheetkari pranayama are easing digestion, helps with dental problems like pyorrhea, controls body temperature, and reduces depression . SHEETKARI PRANAYAMA

22. Health Benefits of the Sheetali and Sheetkari Pranayama

23. CONTRAINDICATIONS Bhastrika And Kapalbhati Should Not Be Done By Pregnant Women, People With Uncontrolled Hypertension, Cardiovascular Disease, Have Undergone Recent Major Surgery, Those With Glaucoma Or Other Conditions Of Increased Eye Pressure, Or Those have Epilepsy and severe headache NO

24. CONTINUES… Discontinue deep breathing if you become tired, lightheaded or irritated If you feel irritated, make sure your abdomen is relaxed and not tense and abdominal problems. Avoid rapid breathing if you have an abdominal aortic aneurysm, post-surgery or MI, carotid artery disease, shortness of breath, labile or uncontrolled hypertension, stable or unstable angina.

25. . According to scientific studies, pranayama may benefit your health in a variety of different ways.

26. 1. Decreases stress In a  2013 studyT rusted Source , pranayama reduced perceived stress levels in healthy young adults. The researchers speculated that pranayama calms the nervous system, which improves your  stress response . Another  2013 studyTrusted Source  found similar benefits. Individuals who practiced pranayama experienced less anxiety before taking a test. The authors of the study linked this effect to the increased oxygen uptake during pranayama. Oxygen is energy for your vital organs, including your brain and nerves.

27. 2. Improves sleep quality The stress-relieving effects of pranayama may also help you sleep. In  clinical studiesTrusted Source , a technique known as  Bhramari pranayama  was shown to slow down breathing and heart rate when practiced for 5 minutes. This may help calm your body for sleep. According to a  2019 study , pranayama also improves sleep quality in people with  obstructive sleep apnea . Additionally, the study found that practicing pranayama decreased snoring and daytime sleepiness, suggesting benefits for better quality rest.

28. 3. Increases mindfulness In a  2017 studyTrusted Source , students who practiced pranayama displayed higher levels of mindfulness than those who didn’t. The same students also showed better levels of emotional regulation. The researchers also mentioned that pranayama helps remove carbon dioxide and raises oxygen concentration, which fuels brain cells. This may contribute to mindfulness by improving focus and concentration.

29. 4. Reduces high blood pressure In a  2014 studyTrusted Source , participants with mild hypertension received antihypertensive drugs for 6 weeks. Half the participants also received pranayama training for 6 weeks. By the end of the study, the latter group experienced a greater reduction in blood pressure. This effect, according to the study due to the mindful breathing of pranayama. When you concentrate on your breathing, it can help calm your nervous system. This may help reduce your stress response and risk of hypertension.

30. 5. Improves lung function As a type of breathing exercise, the slow, forceful breathing of pranayama may strengthen your lungs. One  2019 study  determined that 6 weeks of practicing pranayama for 1 hour a day could have a significant effect on lung function. The practice improved multiple parameters of lung function, according to pulmonary test results. According to the authors of the study, pranayama may be a useful lung strengthening tool for many lung conditions, including: asthma allergic bronchitis for recovery from  pneumonia  and  tuberculosis

31. 6 . Enhances cognitive performance pranayama may also enhance your brain function. A  2013 studyTrusted Source  found that 12 weeks of slow or fast pranayama improved  executive function  — which includes your working memory, cognitive flexibility, and reasoning skills. The study also found that pranayama has the ability to improve your perceived level of stress and your reaction time . Additionally, the study found that fast pranayama was associated with better  auditory memory  and sensory-motor performance. According to the researchers, these benefits are due to the stress-lowering effects of pranayama. The increased oxygen uptake, which energizes brain cells, likely plays a role as well.

32. When you own your breath…. Nobody can steal your peace.