One of the key organs in charge of preserving blood flow and controlling the distribution of nutrients and oxygen throughout the entire body is the heart. Our cardiovascular system is physically under a lot of stress, despite its vital roles.
As a result, breathing exercises are essential for preserving heart health. Additionally, experts say that yoga provides a safe and natural way to address a range of health issues, including prevention, treatment, and recovery. This also applies to cardiac health, where yoga offers notable advantages through the combination of asanas, mudras, and pranayama.
Here are some pranayama techniques to gradually incorporate into your everyday fitness regimen to boost heart health:
Kapalbhati Pranayama (Skull Shining Breath):
It’s an energising breathing technique that clears the lungs, nasal passages, and thoughts.
- How to do it – Inhale normally and concentrate on exhaling with short, rhythmic, and powerful breaths. Compress your stomach to remove all air from the diaphragm and lungs. As you let go of your stomach, you should inhale naturally.
Bhramari Pranayama (Humming Bee Breath):
It is a simple and efficient breathing technique that beginners can use to help them relax and reduce tension.
- How to do it – Put your thumbs on the external flap outside of your ear, or the “Tragus”. The middle finger should be placed on the Medial Canthus, the ring finger on the corner of your nostril, and the index finger on your forehead. To get air in your lungs, take a deep breath. Make an “mmmmmmm”-like a buzzing sound as you release the breath, similar to a bee humming. During the entire practice, keep your mouth closed and feel the sound’s vibrations coursing through your body.
Bhastrika Pranayama (Bellows Breath):
It’s a breathing technique that simulates fanning a fire with a constant stream of air.
- How to do it – Deeply inhale to fill your lungs with air. Make a thorough exhalation. Maintain a 1:1 inhalation/exhalation ratio. For example, inhale for 6 counts and expel for 6 counts.
Anulom-Vilom Pranayama (Alternate Nostril Breathing):
This pranayama has immediate effects such as reduced tension, improved attention, increased respiratory function, and a sensation of relaxation.
- How to do it – Take a deep breath through your left nostril while gently closing your right nostril with your thumb. Breathe out through your right nostril while closing your left. Close your right nostril to release the air via your left, then inhale through your right. Repeat this for ten minutes to finish one cycle.
Vartakar Pranayama:
It improves focus and concentration, which indirectly benefits heart health and relieves eye tiredness.
- How to do it – Breathe deeply, opening your lungs. Refrain from moving your stomach. Imagine there are three circles in front of your face. Draw fictitious circles near your nose with your right hand. Envision the air entering your nose like a spring. Draw three clockwise circles in front of your nose in a single breath, then release the breath. Once you have the hang of this approach, start with a few circles and work your way up to 100.
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