14 Types of Pranayama and Their Effects on Body

Image supply: Canva

Breath and thoughts are very intently associated. By training pranayama, you possibly can successfully management your bodily and psychological state. However, several types of pranayama have completely different results on the thoughts and physique.

How many kinds of pranayama

According to Hatha Yoga Pradipika, there are historically Eight kinds of Pranayama, collectively known as "8 Kumbhakas". All of the opposite pranayamas we do in yoga merely modified variations on these conventional strategies.

In order to know the higher classification of pranayama strategies, one can divide the respiration into the three fundamental parts inhale-exhale and retention. It ought to be famous that each one kinds of pranayama have a aim of accelerating breath retention, therefore it’s also often called kumbhaka.

Types of pranayama Eight conventional kinds of pranayama. Picture from: fitri

However, essentially the most practiced pranayama for inexperienced persons resembling Nadi Shodhan, Kapalbhati, Anulom Vilom and Sama Vritti will not be one of many conventional strategies. While some pranayama strategies like Pranav Pranayama and Udgeeth Pranayama are recognized to create a greater setting for meditation apply.

Aside from these, there are some superior pranayama yogis who’re used to stimulate Kundalini and attain the next state of the chakras (vitality facilities). These kinds of superior pranayama embrace the incorporation of bandhas and mudras, and common respiration.

1. Nadi Shodhana Pranayama

Nadi Shodhan PranayamaImage supply: Canva

This is the primary kind of pranayama and is essentially the most extensively practiced due to its calming results on the mind. Popularly often called alternate nasal respiration, it’s a sluggish and deep respiration train.

In this pranayama, we alternately shut the nostrils in order that the exercise on each side of the mind is balanced.

To consider the consequences of Nadi Shodhan Pranayama on sufferers with coronary artery illness, an experimental examine was performed in 2019.

  • After 6 weeks, there was a big discount in each situation and attribute anxiousness
  • The postoperative ache and struggling of the sufferers has decreased
  • Significant reductions in melancholy, stress, anxiousness, and most expiratory move price have been measured earlier than and after surgical procedure

However, one other experimental examine exhibits Nadi Shodhan's instant results on coronary heart price, blood strain, and problem-solving means in a wholesome individual. It was discovered on this examine.

  • Nadi Shodhan refreshes the air within the lungs and modifications the autonomic exercise. It considerably lowers the guts price and systolic blood strain.
  • The most expiratory move price improved and confirmed wholesome lung situation.
  • Due to the higher adaptability to psychological stress brought about after the Nadi Shodhan participant practiced, the participant's math downside fixing time decreased considerably.

2. Bhastrika Pranayama

BhastrikaImage supply: Canva

In distinction to sluggish and deep respiration, bhastrika happens as pranayama with quick and shallow respiration. Bhastrika actually means "Balgatem"

In this pranayama, exaggerated and forceful respiration is carried out that entails the diaphragm and stomach muscular tissues.

Rapid growth and contraction of the stomach muscular tissues create a bellows motion to ignite physique warmth, also referred to as fireplace breath.

Bhatrika Pranayama could be very efficient in revitalizing lung operate. A 2019 examine examined the consequences of Bhastrika Pranayama on lung operate in 30 wholesome people.

  • A big enhance within the compelled very important capability, the compelled expiratory quantity within the first second, the utmost expiratory move price and the utmost voluntary air flow is noticed.
  • The elastic recoil of the lungs and chest wall elevated, which strengthened the respiratory muscular tissues.

In 2009, one other scientific examine was completed on the consequences of bhastrika on coronary heart price and blood strain.

This time a sluggish kind of bhastrika pranayama is carried out for five minutes, adopted by measuring blood strain and coronary heart price. The comparative examine between the readings of sure parameters earlier than and after Bhastrika concluded that:

  • The systolic and diastolic blood strain lower considerably.
  • A slight lower in coronary heart price.
  • The parasympathetic nervous system can also be stimulated, creating a way of calm and diminished stress.

3. Kapalbhati Pranayama

Kapalbhati PranayamaImage supply: fitri

Kapalbhati is a kind of pranayama that may be divided into speedy, asymmetrical diaphragmatic respiration.

In Kapalbhati Pranayama, vigorous exhalation is attributed to the whole cleansing of the physique by cleansing the capal (cranium).

Along with pranayama, Kapalbhati is among the purification strategies of Shatkarma.

Exhaling vigorously in Kapalbhati decompresses the cerebrospinal fluid within the mind. It massages the mind cells and you’ll really feel lighter after performing.

Many research up to now have examined the consequences of kapalbhati on the thoughts and physique.

  • Kapabhati is sort of a warm-up train for the respiratory muscular tissues to extend lung capability.
  • It additionally will increase the move of oxygenated blood within the physique, which in flip will increase the extent of melanin on glowing pores and skin.
  • Kapalbhati will increase the physique's metabolism. A sooner metabolism results in elevated calorie consumption and in addition helps with weight reduction.
  • One examine confirmed that only a month Kapalbhati lowered blood sugar ranges in diabetics.
  • The pelvic flooring muscular tissues are strengthened after training Kalpalbhati for 4 weeks and has been proven to be efficient in decreasing problems throughout menopause.

4. Bhramari Pranayama

Bhramari PranayamaImage supply: Canva

Bhramari Pranayama is essentially the most enjoyable respiration approach that anybody can simply use to immediately do away with stress and anxiousness.

Bhramar is named to a buzzing bee.

In Bhramari Pranayama, the ear canal is closed with index fingers when exhaling and a noise is generated from the throat. The thoughts focuses on the vibrating sound of a buzzing bee on an extended exhale.

If you apply lengthy sufficient, small pulses of a relaxing buzz will proceed to vibrate in your head. It retains stress and anxiousness away from you.

  • With a yogic intervention, Bharamari Pranayama has a direct impact on the cardiovascular system, which in flip lowers hypertension and the guts price.
  • Bhramari Pranayama relieves sinusitis signs by growing nitric oxide ranges in blood cells and decreasing anxiousness and different psychological signs in sufferers with continual sinusitis.
  • In the remedy of tinnitus and sensorineural deafness, Bhramari Pranayama with Shanmukhi Mudra is a really efficient respiration approach.

5. Anulom Vilom Pranayama

Anulom VilomImage supply: Canva

Anulom Vilom Pranayama is a kind of different nasal respiration carried out with the fitting hand in Vishnu Mudra.

To carry out Anulom Vilom, shut the fitting nostril along with your proper thumb and inhale from the left nostril. Then shut the left nostril with the ring and pinky finger and exhale from the fitting nostril. Alternatively, repeat this fashion.

To some extent, Anulom Vilom is just like the pranayama of Nadi Shodhan Pranayama.

Although there’s a big distinction between the 2; Anulom Vilom is a balancing kind of pranayama that maintains the move of prana in Ida and Pingala Nadi alike. While Nadi Shodhana is a purifying kind of pranayama, it serves the aim of nadis purification.

Some scientific research have proven helpful results of Anulom Vilom;

  • One examine confirmed that Anulom Vilom considerably improved the lung operate of swimmers. It will increase lung capability and the length of breath retention.
  • Anulom Vilom Pranayama can clear irritation of the sinuses (rhinosinusitis) for 30 minutes a day (40 days), in line with an RCT.
  • It additionally impacts the cognitive features of the mind, together with studying, considering, considering, remembering, and downside fixing in comparison with Vinyasa Flow kind yoga poses.

6. Sheetali Pranayama

Sitali PranayamaImage supply: fitri

Sheetali Pranayama is a cooling respiration approach. Ancient yogis derived it to decrease physique temperature.

In Sheetali Pranayama, the tongue is rolled right into a U or O form and protrudes from the mouth. This is adopted by an extended inhalation – the air is drawn in by means of a rolled tongue and exhaled by means of the nostril. Salvia on the tongue moistens the air on its means by means of the mouth and we instantly really feel cool.

Inhaling by means of rolled tongue in Sheetali Pranayama moisturizes dry mouth, which in flip comes from dangerous breath.

  • In a yogic textual content it’s described that Sheetali Pranayama has the power to manage starvation and thirst. It has a relaxing impact on your entire nervous system and offers the physician a way of management.
  • It reduces the manufacturing of bile wastes that trigger heartburn.
  • It has the power to decrease blood strain in hypertensive sufferers. In one examine, Sheetali was discovered to decrease decrease hypertension by means of a mix of decreasing stress and modifying the physiology of the autonomic nervous system.

7. Surya Bhedna Pranayama

surya bhedna pranayamaImage supply: fitri

In distinction to alternating nasal respiration, Surya Bhedna Pranayam is a kind of Uninostril respiration by which respiration out and in is restricted to the fitting and left nostrils, respectively.

While the fitting nostril is alleged to be the gate of the solar, Surya Bhedna Pranayama raises the physique temperature and offers vitality to the yogi. It could be known as "hot pranayama" or "right nostril breathing".

  • Inhaling by means of the fitting nostril will increase the consumption of oxygen and thus the general metabolic standing of the yogi.
  • Surya bhedana has proven helpful results on the left mind. It improves an individual's logical and logical expertise.
  • However, there’s proof from a differential examine that Surya Bhedna pranayama has sympathomimetic results – which means it might increase blood strain to alarming ranges, particularly in hypertensive sufferers.
  • The warmth generated by this pranayama apply burns off impurities and might help take away pathogens from the physique.

8. Chandra Bhedna Pranayama

chandra bhednaImage supply: Canva

In the sort of pranayama, respiration is the alternative of what’s completed in Surya Bhedna Pranayama, i.e. H. Inhale – left nostril and exhale – proper nostril.

Chandra Bhedna Pranayama is a cooling respiration approach that prompts the parasympathetic nervous system. Activation of the parasympathetic nervous system results in;

  • Decreased oxygen consumption and stress on the guts.
  • Immediate lower in cardiovascular parameters resembling coronary heart price, systolic strain (SP) and pulse strain in hypertensive sufferers. .
  • Relaxation of muscle rigidity.

9. Sheetkari Pranayama

Sitkari PranayamaImage supply: fitri

Sheetkari is one other conventional cooling respiration strategy of pranayama. In this pranayama a "Seeehh" -like hissing sound is produced whenever you breathe in, which provides it its cooling impact. It's additionally known as a hiss.

It is completed just by closing the mouth and bringing the higher and decrease enamel collectively. Expose them by parting the lips. Then carry out Khechari Mudra by folding the tongue to the touch the comfortable roof of the mouth. Inhale by means of the uncovered enamel. Close your mouth to carry your breath for 2 seconds, then breathe out by means of your nostril.

Although Sheetkari produces results just like Sheetali Pranayama, Sheetkari Pranayama is especially useful with;

  • Lowering blood strain and decreasing signs of hysteria.
  • Loosen emotional and psychological knots within the physique.
  • Inducing enjoyable mind waves resembling Delta and Alpha Band Power within the frontal and occipital areas.

10. Ujjayi Pranayama

ujjayi pranayamaImage supply: Canva

Out of Eight conventional kinds of pranayama, ujjayi is essentially the most satisfying deep respiration pranayama approach. It is alleged that ujjayi happen spontaneously in deep and intense focus and are subsequently primarily carried out throughout a meditation and yoga nidra session.

Ujjayi Pranayama is carried out by inhaling from the nostril, constricting the throat inwardly, and releasing the breath that opens the mouth. Exhaling ought to produce an HAA sound whenever you open your mouth.

Many research have proven the therapeutic results of ujjayi together with bandhas, mantra japa, and yoga poses.

  • The inclusion of Ujjayi Pranayama in Makarasana can relieve rigidity within the decrease again and enhance the availability of oxygenated blood to the backbone. It thrives on sciatica or spondylitis.
  • Ujjayi Pranayama with quick and lengthy breath retention has been proven to have a constructive impact on oxygen consumption and result in the next metabolic price within the physique.
  • In a randomized managed examine, varied physiological variables have been measured after training ujjayi pranayama. After Eight weeks of coaching Ujjayi, a big distinction in resting coronary heart price and resting coronary heart price was noticed.

11. Plavini Pranayama

Plavini PranayamaImage supply: Canva

Plavini is a sophisticated kind of pranayama that requires long-term breath-holding expertise.

In Plavini Pranayama, the air is swallowed into the abdomen both by easy nasal chatting or by means of the mouth in kaki mudra. The air is then held again within the physique for 30 to 90 minutes with out bodily exercise or expulsion.

  • By stopping the air within the abdomen, the yogis don’t really feel hungry, so Plavini Pranayama is a means of pure fasting.
  • In conventional texts it’s mentioned that training Plavini makes the physique lighter sufficient that one can simply float on the floor of the water. It can also be known as "floating breath".

12. Murcha Pranayama

Murcha PranayamaImage supply: fitri

According to Plavini, murcha is one other conventional pranayama approach that focuses on breath retention.

In Murcha Pranayama, the air is inhaled at full capability by means of the nostrils. Then with Jalandhar Bandha (neck lock) the breath is held and the air is held inside longer than is comfy.

However, in line with Hatha Yoga Pradipika, it provides the practitioner a sense of powerlessness. Through this pranayama the expertise of aware unconsciousness ought to come up.

  • Murcha Pranayama lowers the quantity of oxygen within the blood that reaches the mind, inflicting a sense of fainting. Finally, it removes the yogi's connection to the surface world and thus helps with pratyahara (deprivation of the senses).
  • It additionally provides psychological readability and induces leisure and inside consciousness.

13. Sama Vritti Pranayama

Sama vritti is a quite simple pranayama approach. It is a sluggish and deep kind of pranayama that focuses on all three components of respiration – inhale, exhale and maintain again.

In Sama Vritti Pranayama, a practitioner should guarantee a gentle respiration interval, together with inhaling, holding breath, exhaling and holding breath.

  • It permits the lungs to work steadily and steadily throughout inhalation, retention, and exhalation, and finally will increase lung capability.
  • Sama vritti pranayama has a stress-relieving impact, as even respiration instantly impacts the autonomic nervous system.
  • By decreasing the stress response, you may as well sleep nicely with full effectivity within the shortest doable time with this pranayama.

However, amongst superior yogis, a variation of Sama Vritti known as Visma Vritti Pranayama, or uneven breath, is extra practiced.

14. Dirgha Pranayama

Dirgha PranayamaImage supply: Canva

Dirgha Pranayama is an entire yogic respiration approach by which the inhalation and exhalation are completed in three components.

  • First, full filling of the decrease stomach
  • Second, full filling of the chest area by extending the aspect ribs
  • Finally, widening the higher chest space by extending the collarbone and shoulders

Like another deep respiration, Dirgha Pranayama relaxes and dilates the blood vessels, thereby decreasing hypertension. Its results on the physique come from its impact on stomach motion

  • When the stomach strikes whereas respiration, the inner stomach organs transfer too. It provides them inner therapeutic massage and improves the functioning of the digestive system.
  • Dirgha Pranayama impacts the focus of oxygen within the blood of the mind.

Conclusion

Whether you need to cut back stress or hypertension, enhance focus, or discover stillness, there are a variety of kinds of pranayama you possibly can select from.

Different pranayamas provide quite a few advantages. Choosing a pranayama relies upon solely on when you find yourself doing it or what you expect.

For instance, after an intense yoga session, you need your physique to loosen up and your thoughts to relax. In this state, pranayama, resembling left nostril respiration or sitali, which have a cooling impact, is helpful quite than performing kapalbhati or proper nostril respiration.

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