15 Varieties of Pranayama Respiratory Strategies and Advantages [Explained]

There are a selection of various respiratory methods in yoga that may ease stress, and make you are feeling much less anxious and calm.

We use the time period ‘Pranayama’ for a group of yogic respiratory workouts. Nonetheless, one should know respiratory workouts are totally different from Pranayama respiratory methods.

Mechanically a Pranayama observe might look much like a easy respiratory train however really, in pranayama, we don’t simply give attention to the motion of air out and in of the lungs, as we do in a respiratory train.

Pranayama observe focuses on consciously increasing the breath via varied technique of methods, which decelerate the entire respiratory cycle to a state of stillness, leading to a meditative state of calm.

On this article, you’ll perceive the classification of pranayama and based mostly on that, you’ll know 15 several types of pranayama respiratory methods and advantages. If you’re keen on realizing about pranayama in nice depth, I might counsel studying this newbie’s information to Pranayama and the 12 science-backed advantages of pranayama.

To start with, The Eight Classical Pranayama

In accordance with Hatha Yoga Pradipika (an historic textual content of yoga), there are 8 variety of pranayama combinedly known as ‘8 Kumbhakas’, and generally known as ‘Eight classical pranayamas’. All of the pranayamas that we do in yoga are by some means modified variations of those 8 classical pranayamas.

Kevala Kumbhaka and Sahita Pranayama

Within the yogic philosophy of pranayama, the respiratory course of is split into three elements; Inhalation (Puraka) — Retention Holding (Kumbhaka) — Exhalation (Rechaka). Crucial facet of pranayama is kumbhaka (i.e. breath retention). Nonetheless, we give attention to Inhalation & exhalation in numerous pranayama varieties, however it’s ‘breath retention (kumbhaka)’ {that a} yogi goals to develop via a pranayama observe. That is why totally different pranayama varieties are additionally known as ‘Kumbhakas’ in Sanskrit.

When pranayama is completed with acutely aware effort and never spontaneously, means after we attempt to domesticate consciousness to watch our breath, it’s known as Sahita Pranayama. Sahita means linked; breath retention (kumbhaka) is linked with inhalation and exhalation. The 8 classical pranayamas talked about above are literally the practices of Sahita pranayama solely.

With lengthy constant observe, when kumbhaka begins taking place with none acutely aware effort or an obvious affiliation with both inhalation or exhalation, it’s known as Kevala Kumbhaka. It’s the very best stage of pranayama the place a yogi with out effort spontaneously holds their breath at will. This pranayama results in the opening of Sushumna Nadi, kundalini awakening and at last Samadhi.

Varieties of Pranayama Respiratory Strategies and Advantages

Grasp yoga gurus counsel that the finest time to observe pranayama and yoga, basically, is Brahmamuhurta – early within the morning and on an empty abdomen. Ideally, pranayama ought to be practised in an open house with good air high quality.

It’s suggested to observe pranayama in seated snug postures solely. Initially one can start by merely watching their pure breath after which strive totally different methods. It’s additionally really useful to mix totally different varieties of mudras with pranayama respiratory to deepen its results.

Every sort of pranayama can arouse explicit areas of the mind and impacts the physique in a different way. You may give every a strive. Listed below are 15 varieties of pranayama respiratory methods.

1. Nadi Shodhan Pranayama (Alternate nostril respiratory)
2. Bhastrika Pranayama (Bellows respiratory)
3. Kapalbhati Pranayama (Cranium shining breath)
4. Bhramari Pranayama (Bee respiratory)
5. Anulom Vilom Pranayama
6. Sheetali Pranayama (Cooling breath)
7. Surya Bhedna Pranayama (Proper nostril respiratory)
8. Chandra Bhedna Pranayama (Left nostril respiratory)
9. Sheetkari Pranayama (Hissing breath)
10. Ujjayi Pranayama (Victorious breath)
11. Plavini Pranayama (Floating breath)
12. Murcha Pranayama (Swooning breath)
13. Sama Vritti Pranayama (Equal/sq. respiratory)
14. Dirgha Pranayama (Three-Half respiratory)
15. Udgeeth Pranayama (Chanting breath)

1. Nadi Shodhana Pranayama (Alternate Nostril Respiratory)

That is the primary sort of pranayama and is most practised due to its soothing results on the mind. Popularly generally known as a type of alternate nostril respiratory, it’s a sluggish and deep yoga respiratory train.

On this pranayama, we shut our nostrils alternatively in a approach that balances the left and proper mind hemispheres.

To evaluate the results of Nadi Shodhan Pranayama on coronary coronary heart illness sufferers, an experimental examine was carried out in 2019. In people who endure Coronary artery bypass grafting (CABG) surgical procedure, it’s discovered on this examine on practising Nadi shodhan pranayama;

• A major discount in each state and trait anxiousness has proven after 6 weeks
• Put up-operative ache and struggling of sufferers have diminished
• A major discount in melancholy, stress, anxiousness, and peak expiratory move fee has been measured within the pre and post-surgery

One other experimental examine reveals the speedy results of Nadi Shodhan on wholesome people’ coronary heart fee, blood strain, and problem-solving means. It’s discovered on this examine;

• Nadi shodhan refreshes air all through the lungs and alters autonomic exercise. It considerably declines the guts fee and systolic blood strain.
• Peak expiratory move fee improved which reveals a wholesome lung situation.
• As a consequence of higher adaptability for psychological stress-induced after working towards nadi shodhan participant’s mathematical problem-solving time diminished considerably.

Nadi Shodhan Pranayama steps and advantages

2. Bhastrika Pranayama (Bellows Breath)

In distinction to sluggish and deep respiratory, bhastrika pranayama is available in quick and brief respiratory sort pranayama. Bhastrika actually means “bellows breath”

On this pranayama, exaggerated and forceful respiratory is carried out participating the diaphragm and stomach muscle tissues.

Speedy enlargement and contraction of stomach muscle tissues create a bellows motion to ignite the physique’s warmth, therefore also called breath of fireplace.

Bhatrika pranayama may be very efficient in revitalizing the working of the lungs. In a 2019 examine, bhastrika pranayama impact on lung operate is examined amongst 30 wholesome people and it has discovered;

• A major increment is noticed within the Pressured very important capability, compelled expiratory quantity within the first second, Peak expiratory move fee, and most voluntary air flow.
• The elastic recoil of the lungs and chest wall elevated thereby strengthening the respiratory muscle tissues.

In 2009, one other scientific examine on the consequences of bhastrika on coronary heart fee and blood strain performed. This time sluggish tempo bhastrika pranayama is carried out for five minutes adopted by the measurement of blood strain and coronary heart fee. The comparative examine between the readings of given parameters earlier than and after bhastrika concluded that:

• There’s a vital discount in systolic and diastolic blood strain.
• A slight decrement within the coronary heart fee.
• The parasympathetic nervous system can also be stimulated which purchased a way of calmness and reduces stress.

The best way to Follow Bhastrika Pranayama & Its Advantages

3. Kapalbhati Pranayama

Kapalbhati is a kind of pranayama that may be categorized beneath quick, asymmetrical, and diaphragmatic respiratory. In kapalbhati Pranayama, forceful exhalation is attributed to the entire detox of the physique by cleaning the Kapal (cranium).

Apart from pranayama, kapalbhati is among the purification methods of shatkarma.

Forceful exhalation in kapalbhati decompresses the cerebrospinal fluid within the mind. It massages the mind cells and you’re feeling lighter after performing it.

Many research carried out prior to now have evaluated advantages of Kapalbhati on the physique and thoughts.

• Kapabhati is like heat up workouts for respiratory muscle tissues to enhance lung capability.
• It additionally will increase the circulation of oxygen-rich blood within the physique which in flip will increase melanin proportion to glow pores and skin.
• Kapalbhati will increase the metabolic fee of the physique. Sooner metabolism results in elevated calorie consumption and additional, helps in weight reduction.
• It has been proven in a examine, only one month of kapalbhati has decreased the blood sugar stage in diabetic people.
• The pelvic flooring muscle tissues are strengthened after practising kalpalbhati for 4 weeks and proved to be efficient in lowering menopausal problems.

Kapalbhati Pranayama Advantages and The best way to Carry out Appropriately

4. Bhramari Pranayama (Bee Breath)

Bhramari pranayama is probably the most enjoyable respiratory method anybody can do simply to eliminate stress and anxiousness immediately. Bhramari means buzzing bee.

In Bhramari pranayama, as you exhale, the ear canal is closed with index fingers and a buzzing sound is produced from the again of the throat. The thoughts is targeted on the vibratory sound of a buzzing bee in extended exhalation.

Once you observe it lengthy sufficient, little impulses of soothing buzzing sound proceed vibrating in your head. It retains stress and anxiousness away from you.

Bhramari Pranayama (Bee Breath) steps and advantages

5. Anulom Vilom Pranayama

Anulom Vilom pranayama is a kind of alternate nostril respiratory carried out with the appropriate hand in Vishnu Mudra.

To carry out Anulom Vilom, shut the appropriate nostril with the appropriate thumb inhale from the left nostril. Then shut the left nostril with the ring and little finger, exhale from the appropriate nostril. Repeat on this method alternatively.

To some extent, anulom vilom related pranayama to Nadi Shodhan pranayama.

Though there’s a fairly distinction between each; Anulom vilom is a balancing sort of pranayama that maintains the move of Prana in Ida and Pingala Nadi equally. Whereas Nadi shodhana is a cleaning pranayama sort that serves the aim of Nadis purification.

Some scientific research have confirmed advantages of anulom vilom;

• In a examine, It has proven anulom vilom considerably improves the lung operate of swimmers. It will increase lung capability and interval of breath retention.
• Anulom Vilom Pranayama for half-hour a day (for 40 days) can resolve sinus irritation (rhinosinusitis), an RCT concluded.
• It additionally impacts the cognitive features of the mind together with studying, considering, reasoning, remembering, and problem-solving expertise compared to Vinyasa move sort yoga poses.

6. Sheetali Pranayama (Cooling Breath)

Sheetali pranayama is a cooling respiratory method. Historical yogis derived it to cut back physique temperature.

In Sheetali Pranayama, the tongue is rolled in a ‘U’ or ‘O’ form and extends out of the mouth. That is adopted by lengthy inhalation – the air is sucked in via rolled tongue and exhaled out via the nostrils. Salvia on the tongue moisturizes the air on its approach via the mouth and we really feel instantaneous coolness.

Inhaling via rolled tongue in Sheetali pranayama moisturizes the dry mouth which in flip relieves from dangerous breath.

• In some yogic texts, Sheetali pranayama is described to have starvation and thirst management means. It has a relaxing impact on your complete nervous system which provides the practitioner a way of management.
• It reduces the manufacturing of bile waste that causes heartburn.
• It has the flexibility to cut back blood strain in hypertensive sufferers. It has been present in a examine, Sheetali decrease excessive bp via a mix of stress discount and modification of the physiology of the autonomic nervous system.

7. Surya Bhedna Pranayama (Proper Nostril Respiratory)

In distinction to alternate nostril respiratory, Surya Bhedna pranayam is a kind of uninostril yogic respiratory wherein inhalation and exhalation are restricted to the appropriate nostril and left nostril respectively.

As the appropriate nostril is claimed to be the gate of ‘The Solar’, Surya Bhedna pranayama will increase physique temperature and offers vitality to the yogi. It may be referred as ‘sizzling pranayama’ or ‘proper nostril respiratory’.

• Inhaling via the appropriate nostril will increase oxygen consumption and thereby the general metabolic standing of the yogi.
• Surya bhedana has proven a optimistic impact on the left hemisphere of the mind. It enhances an individual’s logical and reasoning means.
• Nonetheless, It’s proof from a differential examine, Surya Bhedna pranayama has sympathomimetic results – means it will possibly elevate blood strain to alarming heights, notably in hypertensive sufferers.
• The warmth produced via this pranayama observe burns up impurities and may help remove pathogens from the physique.

Surya Bhedana: The best way to do it Appropriately and Advantages

8. Chandra Bhedna Pranayama

On this pranayama sort, respiratory is completed within the reverse method to Surya Bhedna pranayama i.e. Inhale – left nostril and exhale – proper nostril.

Chandra Bhedna pranayama is a cooling respiratory method that prompts the parasympathetic nervous system. Activation of the parasympathetic nervous system results in;

9. Sheetkari Pranayama (Hissing Breath)

Sheetkari is one other classical pranayama respiratory which is cooling in nature. On this pranayama, throughout inhalation, a ‘seeehh’ like hissing sound is produced from mouth which provides its cooling motion. It’s additionally known as the hissing breath.

This pranayama is just carried out by closing the mouth and bringing the higher and decrease tooth collectively. Expose them by parting the lips. Then carry out Khechari mudra by folding the tongue to the touch the taste bud. Inhale via the uncovered tooth. Shut the mouth to carry your breath for 2 seconds after which exhale via nostrils.

Though sheetkari produces related results as sheetali pranayama, as well as, Sheetkari pranayama is particularly useful in;

• Decreasing blood strain and lowering signs of tension.
• Releasing emotional and psychological knots current within the physique.
• Inducing enjoyable mind waves like delta and alpha band energy within the frontal and occipital areas.

10. Ujjayi Pranayama (Victorious Breath)

Amongst 8 classical pranayama varieties, Ujjayi is probably the most satisfying deep respiratory pranayama method. It’s stated, Ujjayi spontaneously happens in deep and intense focus, and therefore, primarily carried out throughout a meditation, Yoga Nidra and yoga mudra session.

Ujjayi pranayama is carried out by inhaling from the nostril, constricting the throat internally, and releasing the breath opening the mouth. The exhalation should produce an “HAA” sound as you open the mouth.

Many research have proven the therapeutic advantages of Ujjayi when included with Bandhas, Mantra Japa, and yoga poses;

• Incorporating Ujjayi pranayama in makarasana can launch pressure from the decrease again and enhance the provision of oxygen-rich blood all the way down to the backbone. It relieves from sciatica or spinal spondylitis.
• Ujjayi pranayama with brief and extended breath retention has confirmed positively impacts oxygen consumption, results in the next metabolic fee within the physique.
• In a randomized management trial examine, totally different physiological variables had been measured after working towards ujjayi pranayama. A major distinction is noticed within the resting coronary heart fee and resting pulse fee after 8 weeks of coaching of Ujjayi.

The best way to Carry out Ujjayi Pranayama

11. Plavini Pranayama

Plavini is a complicated sort of pranayama that calls for experience in breath-holding for a chronic interval.

In Plavini Pranayama, the air is gulped into the abdomen both by way of easy nostril respiratory or via the mouth in kaki mudra. Then with none bodily motion or expelling the air out, the air is retained contained in the physique for 30 to 90 minutes.

• By stopping the air contained in the abdomen, the yogis don’t really feel hungry so plavini pranayama is a approach of pure fasting.
• It’s stated in conventional texts, working towards plavini makes the physique lighter sufficient so one can float simply on the water floor. It’s additionally known as ‘floating breath’.

12. Murcha Pranayama (Swooning Breath)

After Plavini, Murcha is one other conventional pranayama method that emphasizes breath retention.

In Murcha Pranayama, the air is inhaled via nostrils at fullest capability. Then utilizing Jalandhar Bandha (throat lock) breath is held and the air is retained inside for even longer than is snug.

It offers a sense of fainting to the practitioner, nonetheless, in accordance with Hatha Yoga Pradipika – By way of this pranayama, the expertise of acutely aware unconsciousness is supposed to come up.

• Murcha pranayama lowers the oxygen focus in blood reaching the mind, ends in fainting sensation. Ultimately, it clears practitioner’s connection to the exterior world, therefore helps in pratyahara (sense withdrawal).
• Additionally, it offers psychological readability and induces rest and inside consciousness.

13. Sama Vritti Pranayama (Field Respiratory)

Popularly generally known as field respiratory, Sama vritti is a very simple pranayama method. It’s a sluggish and deep pranayama sort that focuses on all 3 elements of respiratory – inhale, exhale, and retention.

In Sama Vritti Pranayama, a practitioner has to make sure an equal interval of their breath together with inhale, holding the breath in, exhale, and holding the breath out.

• It allows the lung to work evenly and equally throughout inhalation, retention, and exhalation, finally will increase lung capability.
• Sama vritti pranayama has a stress-busting impact as respiratory evenly instantly impacts the autonomic nervous system.
• By lowering stress response, this pranayama additionally enables you to sleep effectively with full effectivity in little or no time.

Nonetheless, in superior yogis, a variation of Sama Vritti known as Visma Vritti pranayama or uneven breath is extra practiced.

14. Dirgha Pranayama (Three-Half Respiratory)

Dirgha pranayama is a full yogic respiratory method wherein inhalation and exhalation are carried out in 3 elements.

• First, full filling of the decrease stomach
• Second, full filling of the thoracic area by the extension of facet ribs
• Lastly extension of higher chest space by lengthening of collarbone and shoulders

Like another deep respiratory, Dirgha pranayama relaxes the blood vessels and widen them, which reduces the hypertension. Its results on the physique come by its motion on stomach motion

• When stomach strikes with respiratory, inside stomach organs additionally make the motion. It offers them inside therapeutic massage and enhances the digestive system operate.
• Dirgha pranayama results the oxygen focus in blood to the mind.

15. Udgeeth Pranayama (Chanting breath)

There are numerous widespread names of Udgeeth Pranayama like Omkari jap, Om chanting, Omkara chanting. Whereas performing this pranayama, Omkara sound connects you with silence inside you. On this silence, our mind will get vibrations to tune in a pure frequency.

Udgeeth pranayama lets you cope with anxiousness, guilt, worry, and unhappiness. It cures acidity and issues associated to sleep (Insomnia) and dangerous goals.

Conclusion

Whether or not you need to scale back stress or hypertension, enhance focus or discover stillness in your non secular journey, there are differentf pranayama respiratory methods one can select from.

Totally different pranayamas include quite a few advantages and selecting one completely depends upon while you’re doing it or what you’re anticipating.

For instance, after a vigorous yoga session, you need your physique to calm down and thoughts to settle down. On this situation, pranayama like left nostril respiratory or sitali which have cooling results might be useful as a substitute of doing kapalbhati or proper nostril respiratory.