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15 Important Pranayamas

Pranayama i.e. a proper way of breathing or dimensions of vital life force is a crucial organ of yoga.

1.       Kapalabhati (Skull Shining Breath’ & ‘Breath of Fire)

2.       Dirga Pranayama (Long breath- in 3 part)

3.       Bhastrika (Bellows breath)

4.       Anulom- vilom

5.       Nadi-sodhan (Alternate nostril breath)

6.       Ujjayi (Ocean breath/ victorious breath)

7.       Shitali (Cooling breath)

8.       Shitakari (Hissing breath)

9.       Surya bhedi Pranayama (Right nostril breath)

10.   Chandra bhedi pranayama (Left nostril breath)

11.   Moorchha Pranayama (Swooning breath)

12.   Udgeeth Pranayama (Chanting breath)

13.   Plavini Pranayama (Floating breath)

14.   Sama vritti

15.   Bhramari (Humming bee breath)

1.       Kapalabhati (Skull Shining Breath’ & ‘Breath of Fire’)

In Sanskrit, ‘kapala’ means skull and ‘bhati’ means light (implying perception, knowledge)

Kapalabhati comprises short, fiery exhales and slightly longer, passive inhales. Exhales are made by vigorous contractions of the lower stomach (between the pubis and navel), which force air out of the lungs. Inhalations are reactions to the contraction’s release, which draws air back into the lungs.


ï         Focus on your lower belly.

ï         Now swiftly squeeze your lower tummy, forcing a burst of air out of your lungs. Alternatively, you might pump your hands against your lower belly. As your tummy “rebounds” to draw air into your lungs, rapidly let go of the contraction (or your hands). Start out slowly to find your pace. Repeat eight to ten times, pausing every exhale and inhale cycle for roughly a second or two.

ï         You can speed up to two exhale-inhale cycles per second as you are more competent at contracting and releasing your lower belly. Think of the exhale as “brightening” or sweeping out the lining of your cranium.

ï         Perform 25 to 30 cycles initially. You should gradually boost your practice cycle count to 100 or higher.

2.       Important Pranayamas – Dirga Pranayama (Long breath- in 3 part)                                                                        

  This three-part breathing benefits your neurological system, your mind  and your ability to recognize your lung capacity. It is generally used at the start of a yoga session to direct your focus inward and away from any outside distractions you may have brought to the mat. Clearing your mind and getting ready for practice involves paying close attention to how the breath feels in your body. Deep, regular breathing also activates your parasympathetic nervous system, which lowers stress and anxiety hormones in your body. Healthy lung function is promoted by the three part nature of the breath, which involves actively expanding and then contracting your abdomen, rib cage, and upper chest.


Come to a backward lying position with your knees bent and your feet flat on the mat.

Although you can perform this Important pranayama while seated, it’s easier to feel the impact of the breath flooding your body when it reaches the floor when you’re lying down.

Focus on your breath while closing your eyes, first only observing your natural inhales and exhales without making any adjustments. This helps to calm your distracted mind.  Breathe in and out through your nose.

Phase I

 Take a deep breath in through your nose and direct it toward expanding your abdomen.

Give it your all-out puff.

When you feel empty, bring your navel toward your spine and exhale slowly and fully through your nose, squeezing out every last bit of air while deflating the belly.

For at least three cycles and more if you prefer, repeat this deep belly breath.

Phase II

As you have been doing, take a breath in and fill your belly first.

Take in a little more air and focus it on filling your rib cage so that you can feel your ribs somewhat opening up.

If you are lying on your back, you will feel this more strongly.

When you exhale, let the breath out from your belly first, drawing your navel toward your spine at the end, and then from your rib cage so that your ribs draw back together.

Take this breath three or more times.

Phase III

As you have been doing, inhale to fill your abdomen and rib cage. Then, take in a little more air and let it fill your upper chest or cardiac region. As you inhale, feel your entire sternum rise, reaching your collarbones. When you exhale, drag your navel toward your spine by letting the breath first leave from your belly and then from your rib cage, allowing the ribs to move closer together as you exhale.

Once all three components of the breathing exercise have been engaged, perform five to ten additional cycles of it, finally allowing the three components to flow together without halting in between. Return to your natural inhalations and exhalations by letting go of breath control. With a more tranquil mind and more relaxed body, carry on with your yoga practice or the rest of your day.

3.       Bhastrika (Bellows breath)

It helps to enhance Prana (life force) in your being. It is usually used to invigorate the body and clarify thoughts.

Bhastrika will clear the air if you’re feeling cloudy or if time is passing slowly. This also helps

to lose weight,  improve digestion and accelerate metabolism.

Bellows breathing should probably be avoided right before bed because it could stimulate your mind and make it hard for you to fall asleep.

However, give it a shot the next time you need an energy boost.

Methods to Perform

Take a few deep breaths in and out of your nostrils while sitting up straight and relaxing your shoulders.

As you breathe in, fully extend your belly with each breath.
Start bellowing breathing by forcefully exhaling through your nostrils.

Next, take a deep breath at a rate of one second per cycle.

Make sure your diaphragm is doing the breathing; maintain stillness in your head, neck, shoulders, and chest as your belly inhales and exhales.

On your first cycle, perform 10 Bhastrika breaths in succession. Then, pause and let your body and mind naturally breathe while you pay attention to your body’s and mind’s reactions.

Start the subsequent round with 20 breaths after a 15 to 30-second rest.

Finish a third round of 30 bellows breaths after another 30 seconds of resting.

During the exercise, pay attention to your body’s signals.

Although bellows breathing is a safe technique, you should stop for a few minutes and breathe normally if you feel dizzy in any manner.

As the soreness subsides, attempt bellow breathing again, this time slowly and less vigorously.

Best time to do Bhastrika Pranayama

Morning time in an empty abdomen is the best time.

In the mid-afternoon slump:

For those of you who work in an office, the dreaded mid-day slump is the period after lunch when we crash.

Choose a quiet area of your office and practice a few rounds of bellows breathing if you’re feeling lethargic in the middle of the day or after lunch for a pick-me-up that’s even better than espresso.

Bhastrika has certain serious contraindications, including pregnancy, uncontrolled hypertension, epilepsy, convulsions, and panic disorder.

A full stomach should be avoided when practicing bellows breath; wait a minimum of two hours after eating.

4.  Anulom Vilom

It entails holding one nostril closed during inhalation and the other closed during exhalation.

The procedure is then carried out again in reverse.

It’s a variety of alternate nostril breathing.

It has many physical and psychological benefits, including:

  • enriched breathing
  • stress reduction
  • Performing Anulom Vilom breathing may assist you in getting a better start to your day in the morning.
  • promote better sleep.
  • Heals high and low blood pressure
  • Improves eyesight
  • Heals skin problem
  • improved patience, focus, and control
  • relief from stress and anxiety
  • improvements to the brain, and cardiovascular health
  • better overall sense of well-being

Anulom Vilom ought to be performed on an empty stomach, ideally four hours after eating.

You should also locate a nice, cozy setting.

Methods of Anulom Vilom:

Choose a comfortable meditation sitting pose. Close your eyes and maintain a straight neck and spine.

Place your index finger and middle finger on your forehead; your ring finger on your left nostril and your thumb on your right nostril.

Using your thumb, close your right nostril, and take slow, deep breaths through your left nostril until your lungs are completely filled. Concentrate on your deep breath.

Next, let go of your thumb and use your ring finger to close your left nostril.

Breathe out gradually through your right nostril.

Now practice it in reverse, this time inhaling through the right nostril and exhaling through the left.

Throughout the process, be conscious of your breathing and how it affects both body and mind.

Try this for about 5 minutes or less in the beginning. Jerky breaths and producing sound during breathing is not a healthy practice. Practice it in an empty abdomen or 4-5 hours after a meal.

5. Nadi-sodhana (Alternate nostril breath)

This Important Pranayama is similar to Anulom-vilom. It is advanced form where breath retention is required after each inhalation. The duration of breath retention depends on the capacity of the practitioner.

Duration of breath in the ratio:








First stage




Second stage




Third stage




Fourth stage

The breath retention should not be forceful. It should be done unto your comfortable stage. In the beginning, you can do it for five minutes. Gradually, it can be done in 10 minutes, 15 minutes, or even more according to your interest and the time available.

6. Ujjayi (Ocean breath/ victorious breath)

Also Known As Hissing Breath, Darth Vader Breath

Ujjayi Pranayama is mostly practiced to support asanas, especially in the Vinyasa style. Here, you constrict or tighten the back of the throat to aid in lengthening each respiration set. Each in-breath and out-breath is prolonged, thorough, profound, and controlled. In the beginning, practice it while seated in a comfortable position. Once you’ve mastered it, start applying it to your yoga practice.


  • Ocean Breath concentrates and directs the breath, giving asana practice extra power and focus. It increases oxygen consumption.
  • By regularly using this breathing technique, you can also relax by calming your body’s fight-or-flight responses.
  • During an asana, your body tells you that it wants to get out of a pose as soon as possible, but with deep breathing your body responds response that everything is OK and you can hold the asana for longer.

Step-by-Step Instructions

Sit up tall in a relaxed manner and close your eyes.

Close your mouth. Bring your awareness to your throat. Start to tighten the soft palate or glottis at the back of your throat when you exhale to somewhat restrict airflow. Consider that you are causing a pair of glasses to fog up. There ought to be a faint hissing sound. After you are comfy with the exhale, start to use the same throat contraction for the inhales.

Again, you should hear a quiet hissing sound. This is how the breath got its name because it has an oceanic sound. (It also has a Darth Vader sound.)

It is also okay if you only hear the sound coming in and out through the throat.

General Mistakes

Tightening your throat when performing Ocean Breath is the most typical error. Only a small restriction is desired.

Modifications and Variations

With the right coaching, advanced practitioners can investigate further varieties.

One advanced technique is the use of muscular locks (bandhas), such as the throat lock, and breath retentions (kumbhakas).

Safety and Precautions

This breathing pattern could be challenging if you struggle with breathing or have a condition like asthma. Make sure you are breathing normally, and stop practicing if you start to feel lightheaded or dizzy.

Pain shouldn’t be experienced while performing this Important Pranayama .

7/8. Sheetali (Cooling breath) & Sheetkari

 The Sanskrit word Sheetali signifies “cold” or “frigid,” which is the source of the word sheetali.

It can also be translated as “that which is quiet, passionless, and calming.”

Sheetali Pranayama is very effective to cool the body, the mind, and emotions.

On inhalation, it stimulates a potent evaporative cooling mechanism that releases soft cooling energy into the body’s deep tissues. Surprisingly, this pranayama also ignites the digestive fire, much like a live coal covered in ash can start to glow due to the effect of cold wind.

In scenarios including high temperatures, strenuous physical activity, protracted sun exposure, hot flashes, severe emotional situations, and other heat-producing conditions, the practice of sheetali pranayama may be essential.

In addition to being neutral toward vata and kapha, this exercise is particularly balanced for pitta.

However, if there is an internal excess of the chilly quality or if the season is particularly cold, sheetali pranayama should be performed carefully.

It’s critical to assess whether sheetali is the best pranayama to use in these situations.

If so, you might want to balance sheetali with warming pranayama like bhastrika.

Important Pranayama Benefits

  • reduces excessive pitta.
  • reduces body temperature and removes more heat
  • stokes the digestive fire and encourages the best possible digestion
  • Reduces digestive tract hyperacidity
  • Calms inflammatory skin diseases
  • helps to reduce body-wide inflammation
  • relaxes and calms the psyche, promoting mental peace
  • Enhances the body’s prana flow and promotes contentment. It also lowers fever.
  • Boosts immunity and eases colic pain
  • reduces excessive hunger
  • eliminates excessive thirst and lowers high blood pressure

Important Pranayama, Before You Start

Sheetali calls for the capacity to roll the tongue into a tube by curling the lateral edges upward. If you lack this skill, a different alteration of the cooling breath (known as sheetkari) is mentioned below.


Those with low blood pressure, respiratory conditions (such as bronchitis, excessive mucus production, or asthma), and persistent constipation should not take sheetali or sheetkari.

Individuals who have heart disease ought to practice without holding their breath.

This procedure shouldn’t be used in areas with high levels of environmental pollution because it calls for inhaling through the mouth, which has the same filtration abilities as the nasal passages.

How to Practice Sheetali and sheetkari:

They work best when performed on an empty abdomen. Choose a sitting position that is cozy.

It is ideal to sit on the floor cross-legged if you can, elevating your hips with a cushion or blanket for comfort.  As an alternative, you could decide to place your feet flat on the ground and sit on a chair that faces the front.

Lay the hands on the knees and lengthen the spine to create an open chest and abdomen as well as an upright back, neck, and head. Eyes should be gently closed while inhaling through the nose. Relax your whole body.

Start by taking a few complete yogic breaths to center your thoughts and gradually awaken the pranamaya kosha (the energetic body).

When you’re prepared to use the cooling breath, take a deep breath and roll your tongue as you inhale:

Roll your tongue if you can and take a breath with Sheetali

Make a tube with your tongue by sticking it out and rolling the lateral sides upward.

Breathe in through the tongue’s curled-up opening as though using a straw.

If you can’t roll your tongue, breathe in with Sheetkari.

The lips should only slightly separate and broaden, like when we grin. Merely flatten the tongue and softly catch it between the teeth.

Take a deep breath in, allowing it to travel through the corners of your mouth and over the edges of your tongue.

In any case, inhale deeply enough to completely fill your abdomen, ribs, and chest. Pay attention to how cool the air feels as it enters your body. For a few seconds, exactly as long as it seems comfortable, hold your breath while drawing your tongue in, closing your mouth, and not straining.

Initially, one or two seconds should be adequate.

You can swallow during the retention if you feel the need to do so because saliva has gathered.

Next, slowly let out air via your nostrils.

The first round of calming breaths is finished.

Repeat for seven rounds, gently holding the breath while holding the tongue curled (or between the teeth), shutting the mouth, and exhaling through the nose.

You can progressively increase to fifteen rounds of cooling breath if you want to practice for a longer period of time.

 Take one deep, relaxed breath in and out of your nose to signal the end of your exercise.

After that, as you continue to breathe through your nose, let your breathing return to normal.

Think about how you are feeling for a moment.

Take note of your bodily well-being.

Are you now cooler than when you first started?

What feelings come to mind?

Where in your body do you sense this practice’s effects?

Observe your thoughts and emotions in silence.

When you’re ready, slowly rise up and give the rest of your day your complete attention while keeping a portion of your awareness focused inward.

Advanced methods include muscular locks (bandhas), lengthier retentions (kumbhakas), and longer inhalations and exhalations incorporated into some sheetali and sheetkari versions.

The best way to learn these techniques is via a trained instructor.

9. Surya Bhedi Pranayama

Also known as Sun Piercing breath, Surya Bhedana Pranayama, or Surya Nadi Pranayama.

This generates heat and energizes the Pingala Nadi (the Sun energy channel). This is a warming pranayama practiced in a seated meditation posture.

Important Pranayama Techniques:

Sit in any meditative asanas with your back and neck straight. You block the left nostril while making the Vishnu Mudra (hand gesture), inhale through the right nostril, hold your breath for as long as you can, and then block the right nostril to exhale through the left nostril. Keep in mind that you shouldn’t hold your breath if you’re uncomfortable. Hold your breath for as long as you feel comfortable.

Smooth (no jerks) and noiseless inhalation is preferred (no hissing or whizzing sound).

Fill the lungs with a deep breath. Simply hold your breath throughout the comfortable stage. Repeat the process for about 3 to 5 minutes.

Note: Skip breath retention if you have health issues that are exacerbated by breath retention i.e. hypertension or anxiety. Beginners may also skip breath retention and add it after a week of practice.

With the contraindications in mind, the pranayama can be practiced at any time of the day.

The best time of day is in the morning.

Avoid doing it after sunset because it may interfere with your ability to unwind before bed.

Safety and Precautions

Do not do

In hot weather, during indigestion, diarrhea, or acid reflux.

Illness and fever.

Hypertension or cardiovascular problems



Besides, omit breath retention if you have hypertension, heart problems, and anxiety.

Surya Bhedana Benefits

Improves physical performance

Activates the sympathetic nervous system.

Heals Sinuses

Improvements in Cardiovascular Health

Reliefs Weight Loss

Adjusts the vata dosha

Helps in Kundalini Awaken

10. Chandra bhedi pranayama (Left nostril breath)

It is also called Chandra Nadi Pranayama. It literally means “moon-piercing breathing”.

Important Pranayama Benefits:

Chandra bhedana pranayama’s advantages stem from the way it stimulates the right hemisphere of the brain and the left side of the body.

The parasympathetic nervous system is activated when the right side of the brain is stimulated, which has a soothing and relaxing effect on the body.

It increases the coolness in the body because on inhalation, Ida Nadi’s cooling energy fills the air, and when you exhale, the right nostril also releases heat from your body.

Moon, also known as Chandra, is in charge of a person’s feminine and creative traits.

Chandra bhedana is therefore excellent when you’re under stress, in need of innovative thoughts, and lacking in creativity, excitement, and enthusiasm in your work.

Controls metabolic and immune responses

Overcomes anxiety and stress

Enhances Circulation of the Blood

Enhances Respiratory Performance

Makes Ida Nadi active

Coherent Brain Waves

Precautions and Contraindications

It should be avoided in a cool season, during asthma, low blood pressure cough, or any other respiratory disorders.

Practitioners should not eat right before and after the practice of this Pranayama.

It’s not recommended to practice Chandra Bhedana pranayama practice just after or before the Surya Bhedana Pranayama.

How to Do Chandra Bhedi Pranayama (Steps):

It is done in the same way as Surya Bhedi Pranayama, only the difference is- to inhale through the left nostril and exhale through the right.

Time of Practice

Chandra Bhedana should ideally be performed in the early morning or on Brahma Muhurta throughout the summer.

due to the fact that the summertime brings with it early sunrises and low-intensity sunshine.

Chandra bhedana pranayama can be practiced outdoors in the early morning hours throughout the winter, however, it may be challenging owing to the chilly weather.

In order to practice outside or when the sun rises, the practitioner can wait for the appropriate ambient circumstances.

11. Moorchha Pranayama

The advanced breathing method known as Moorchha Pranayama gives the practitioner a strong feeling of fainting. A floating sense and total relaxation are both connected to this sensation.

Steps of Moorchha Pranayama

Choose a comfortable position for sitting down.

Maintain a straight spine and neck.

Put your conscious attention at the third eye center.

With your mouth, inhale slowly and deeply.

Allow your conscious mind to integrate with this intuitive focal point.

Touch your chin firmly to your throat cavity or jugular notch.

Jalandhara Bandha should be relaxed before slowly exhaling.

Similar to fainting, this results in a pleasant sensation of total relaxation and nonexistence.

As many times as you find comfortable, repeat this breathing rhythm.

You can perform this roughly nine times to start, increasing to fifteen as you become more accustomed to it.


Keep in mind that Moorchha Pranayama is an advanced form of pranayama at this point.

This indicates that not everyone would benefit from using it.

You must first have total mastery over all the other types of pranayama if you want to execute this pranayama.

How Important Pranayama works:

Moorchha Pranayama, one of the most effective breathing exercises, can help you increase the spiritual awareness of your inner being. This breathing rhythm produces the alleged fainting sensation, which induces a strong sense of nonexistence. As a result, you begin to float and lose awareness of your body’s physical limitations. You experience exquisite joy and an almost unnatural sense of pleasure as a result, something you never get to enjoy in your normal day-to-day life.  You can maintain this deep state of relaxation throughout the day with consistent practice.

In our everyday lives, we frequently use the concepts of separation and ego consciousness to define our existence. These two concepts are interconnected. Yet, by letting go of boundaries, Moorchha Pranayama practice can assist you in moving past that and experiencing a sense of peace. You attempt to imitate the sensation when you are awake because it is similar to sleeping. You begin to identify with your ego and material reality when you give your attention to the outside world. But when you go within, you begin to identify with a spiritual truth that is inherently global. Also, it results in the death of the ego and a union with greater awareness. Moorchha Pranayama is therefore highly advised for anyone seeking to increase their spiritual consciousness. It is also incredibly effective when you desire to awaken your Kundalini Energy. When you want to activate Kundalini Energy, the Moorchha Pranayama can provide you with efficient results. Kundalini Energy must be awakened with care and patience.

Benefits of Moorchha Pranayama

Gives inner bliss and maintains happiness for a long time. It is a sort of pranayama that is also useful for getting rid of lusty emotions.

This pranayama can be used to burn body fat.

Increases capacity to focus inward.

Treats headaches and muscle weakness.

Provide the user with a powerful yet mellow sense of euphoria.

Aid in boosting general mental energy.

Enables the mind’s thought processes to end, which in turn results in a perception of absolute nonexistence.

Generates a great deal of power over their ideas and emotions, enabling them to control and master the

Moorchha Pranayama precautions

Moorchha pranayama is not advised for people with heart disorders, uncontrolled hypertension or high blood pressure, brain aneurysms, or mental health issues.

By developing the inner ability to perform Moorchha Pranayama correctly, you can attain various benefits for your mind, body, and soul.

Start practicing this pranayama consistently to experience a degree of inner calm and joy that has never been experienced before.

12. Udgeeth Pranayama (Chanting breath)

The term “Udgeeth” means “deep and rhythmic chant” or “mastery of breath and energy. It describes the deep rhythmic chanting of the sound of Om combined with the conscious control of the breath as the most powerful way to use the mantra. This pranayama is an ancient breathing technique that uses the sound and vibration of the Om/Aum mantra as its focus. This is basic and simplest yet powerful practice helps to clear your mind.

Benefits of Udgeeth pranayama

There are several physical and spiritual benefits of udgeeth pranayama.

  • It helps strengthen concentration and focus, especially where there are external noises to distract you.
  • It also helps clear out negative thoughts and emotions like guilt, fear, anger, and sadness,
  • diminishes stress
  • improves sleep quality,
  • increases energy levels,
  • checks blood pressure, improves breathing
  • boosts the immune system
  • enhances weight loss and strengthen the lungs by improving pulmonary function
  • ameliorates attention and creates positive attitude
  • cultivates a sense of social cohesion,
  • Spiritually, udgeeth pranayama can bring about a state of trance-like awareness and create a sense of unity between us and the universe.

Udgeeth pranayama Technique:

Sit steadily and comfortably, keeping your spine long and straight.

Close your eyes and breath deeply through your nose.

Bring your focus to your breath while allowing your body to unwind.

Check to see if your face, neck, or shoulders are tense.

To ensure that just the belly rises and falls with the breath, concentrate on diaphragmatic breathing.

While you breathe out, start saying the mantra Om.

Practice holding your breath for as long as you can without straining.

Permit the sound to be produced by the breath.

Concentrate on the sound’s vibration and the feel of your breath while you chant Om.

Try adjusting the volume so that you can maintain your concentration on the exercise.

Keep your breathing slow and your mind concentrated while you recite the mantra.

To help you process your experience, pause after the practice.

You can practice this pranayama for 2-10 minutes, 1-2 times per day.

Important Pranayama Breathing practice advices

Exercises to improve breathing should always be done gently and without exertion.

Stop and relax if you start to feel weary or lightheaded.

It’s important to start off slowly and progressively increase the amount of time spent practicing each week when engaging in any form of breathwork.

If you’re concerned or stressed out, it’s advised that you avoid forcing yourself to breathe deeply.

Instead, concentrate on unwinding your body and mind before starting your session.

While deep breathing exercises can help with stress and anxiety reduction, they cannot take the place of treatment or medicine.

It is best to talk to your doctor before beginning any kind of yoga or breathing practice if you have a medical condition.

13. The Floating Breath: Plavini Pranayama

The Sanskrit word “plu,” which means “to float,” is the source of the word Plavini.

Pranayama can be done while seated, lying back, or even standing if it’s comfortable.

It is a very unusual and sophisticated degree of classical pranayama.

It requires abdominal breathing because this technique calls for expanding the belly with air before taking in more air through the nose.

This practice reduces the effect of gravity on the body. It is said that, one who mastered the Plavini pranayama has the ability to float in water for several hours.

One should be made aware before performing this Pranayama that it is a difficult level of Pranayama, needs intense practice, and should always be carried out under the supervision of a guru or teacher.

It must also be carried out in the evening or early morning, at least five hours after a meal or on an empty stomach.

Steps to Do the Plavini Pranayama

Start off in a relaxed position.

It can be practiced while in Savashana or Asana for beginners.

A practitioner can perform this Pranayama in a different position once they have mastered it.

Relax your entire body.

Focus on the space between the brows while keeping your eyes closed.

Inhale into your stomach gradually through your nose.

The stomach ought to swell at this.

If tapped, the protruding stomach ought to produce a resonant sound.

At the top of the breath or during kumbhaka, let your body relax and allow the air to circulate through your abdomen.

Exhale while keeping your muscles at a relaxed state.

Wait until you experience a spark-like sensation in your stomach.

The navel chakra is telling the body to take a breath.

Hold the breath motionless for a moment and forcefully exhale to let all the air out.

The Benefits of Plavini Pranayama

  • Improves blood flow.
  • The immune system will be strengthened.
  • By calming the body and mind, it assists in reducing tension and anxiety.
  • The body’s stress reaction is turned off.
  • Controlling the body’s airflow while in a calm condition also lowers heart rate and efficiently lowers mental strain, helping to improve mental wellness.
  • Many issues with the intestines, liver, stomach, pancreas, and kidneys as well as other organs housed within the abdominal cavity can be effectively cured.
  • By releasing abdominal parasites and polluted air that is held in the abdomen, it helps to enhance digestion.

14. Bhramari (Humming bee breath)

This pranayama is very effective for spiritual growth and self-realization. If you integrate this pranayama before meditation, you can deepen more into meditation. It gives a good vibration

Important Pranayama Procedures:

  • Sit down in a comfortable pose
  • Close your ears with thumbs and keep your fingers facing towards forehead and nose. You can keep fingers gently on your eyes.
  • Inhale deeply through nostrils. Then you can hold breath inside for a few moments if you are comfortable. But you should not retain the breath if you have heart issues or high blood pressure.
  • Exhale with humming sound. The sound can also be only heard by you or companion next to you.
  • Do it for about 11 times.
  • At the end, simply listen to the inner sound with closed ears and eyes for about 1 minute.

Pranayama Benefits:

It effectively relieves stress, tension.

It cultivates inner tranquility, which leads to self-healing.

Blood pressure is lowered with the Bhramari Pranayama, which relieves hypertension.

It calms the nerves down.

Promotes better sleep

The pineal and pituitary glands gain from bhramari pranayama since it stimulates and supports their       healthy activity.

Bhramari Pranayama is a technique for calming anger.

It guards against heart obstructions.

Improves brain functions

15. Sama Vriti  Pranayama

Sama Vritti Pranayama is a yogic breathing practice where ‘Sama’ means equal and Vriti means ‘mental fluctuations’. It is also known as equal breath or box breathing.  The term “equal mental fluctuation breathing” (Sama Vritti Pranayama) refers to breathing.

Samavritti pranayama is a ratio breathing technique that makes use of predetermined intervals of equal breath inhales, exhales and retentions.

This method’s main objective is to lessen distractions and mental chatter.

Important Pranayama Step-by-step instructions for practice:

  1. Sit down in a comfortable pose with the back and neck straight; hands in Jnana Mudra. Make sure that your entire body is not tense, and pay particular attention to having your shoulders relaxed. If sitting on the floor is not comfortable for you, you can use a chair as long as the back is straight and the feet can rest flat on the ground. You can also do this while lying on your back, possibly with your legs propped up on a bolster.
  2. Close your mouth and breathe slowly, evenly, and continuously through your nose. Make use of a diaphragmatic breath to cause the chest to move very little or not at all when the belly rises and falls.
  3. Breathe more slowly and deeply than is comfortable. Most importantly, take your time breathing in and out of your body. Reduce the number of counts and length if you start to have difficulty.
  4. Generally durations of inhalation- retention- exhalation- retention is the same.
  5. You can repeat it up to 10 times.

Important Pranayama Practice tips

  1. You can upgrade your method by including ujjayi breathing. This will enhance the ambiance and aid in reducing external sound.
  2. You can extend inhalation-retention-exhalation duration to intensify and challenge yourself with this breathing exercise.
  3. It is advised to practice pranayama every day in order to acquire this method rapidly and get its many advantages.
  4. Most essential, avoid switching to uneven ratio breathing as this would degrade the efficacy and advantages of pranayama practice.
  5. It is advisable to stop, take a few breaths to relax, and then try again if you are unable to maintain an equal ration.

The benefits of Sama Vritti Pranayama

  1. The main advantage is to balance, harmonize, and even out the flow of prana through the body’s energy pathways, or nadis.
  2. Magical effects to reduce mental stress, anxiety, and worry.
  3. Individuals who regularly practice this yoga breathing method will discover they are more absorbed and are adept to enter into deep, restorative states of relaxation.
  4. Sama Vritti can lower blood pressure and improve brain oxygenation.

Kumbhaka (breath retention)

Holding the breath after an intake and an exhale is a crucial component of the Sama Vritti Pranayama. The Sanskrit word kumbhaka means “breath retention” in English. Kumbhaka is something we do to improve our breathing, quiet the mind, energize the body, settle our senses, and increase our inner awareness. It’s crucial to only hold your breath until it becomes uncomfortable. For a more challenging practice, advanced yoga practitioners might combine one or more bandas with kumbhaka.

Important Pranayama Cautions and contraindications

The retention of breath should not be held by pregnant women or those with high blood pressure, or lung, heart, eye, or ear problems. Simply focus on bringing the lengths of the inhalation and exhalation into balance. If you experience any of these symptoms, stop immediately and resume your regular, relaxed breathing rhythm.

When to Use Sama Vritti Pranayama

Sama Vritti Although pranayama can be practiced at any moment of the day, the optimal time is when you need to develop inner calm, balance, and grounding. To properly focus and tune into your breath, try to find a calm area free of interruptions. As it will aid in preparing the body and mind for yoga asana practice, meditation, and other types of pranayama, it is advised to do it before other practices. This method can be used to sharpen your focus while performing yoga poses.

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