10 Top Transformative Powers of Pranayama Exercises for Mind and Body Harmony

Pranayama takes birth from two Sanskrit words: prana (meaning, the life force or vital energy in an individual) and ayama (meaning, an expansion activity).

Pranayama exercises are centered around controlling and regulating the breath, which helps enhance physical, mental, and spiritual well-being. They have an evidence-based history dating back to 5000 years ago. Yogis call Pranayama “an art of breath control whose aim is to expand or regulate the life force in human bodies.”

In this blog, we’ll discuss the multiple benefits that pranayama yoga can bring to your body, mind, and soul. Additionally, you’ll discover its various types and how to practice them in easy steps.

• Sit comfortably. You can sit cross-legged on the floor or in a chair with your feet flat on the ground.
• Keep your spine tall and straight.
• If you need a little extra support, you can always put a cushion or folded blanket under your hips.
• Lay your hands loose—they can rest on your knees or in your lap. Your palms can either be facing up or down, depending on what feels more home to you.
• Close your eyes—gently!
• Take a few breaths. You first have to relax your body and calm your mind.
• Observe the natural rhythm of your breathing. Don’t try to control it. Let it flow naturally.
• Then turn your attention to the movement of your abdomen, ribcage, and chest.
• Get yourself in the “I’m going to just sit here & do some yoga” zone. “Nothing in the world bothers me now.”

Dirga Pranayama (or the Three-Part Breath) promotes deep breathing—one led on from the diaphragm. This activates the body’s relaxation response, which automatically reduces stress and calls forth a calm and tranquil version of you.

Dirga Pranayama, when practiced regularly, helps you attain inner balance and harmony. If you’re looking for a method to get a grip on your emotions and reduce anxiety, rumination, or feelings of overwhelm, we suggest you give this a shot!

How do I perform Dirga Pranayama?

• Prepare yourself with the steps we mentioned above.
• Begin by inhaling deeply through your nose; allow your abdomen to inflate fully as you fill the lower portions of your lungs with air.
• Continue inhaling, expand your ribcage outward, and take notice of the breath filling the middle and upper lungs.
• Complete the inhalation by packing the uppermost portion of lungs with air; let your chest rise a little.
• Now, hold for a brief moment (when you are at the top of your inhalation). But don’t strain yourself. Do it only as much as you find it convenient.
• Then, through your nose, exhale—slowly and steadily. Follow a reverse order this time—release the air first from your chest, ribcage, and then your abdomen.
• Again, pause briefly—at the bottom of your exhalation. Be gentle. Remember, no straining.
• Repeat the cycle and maintain a smooth tempo.
• Ensure that your inhalation and exhalation have the same duration. You can increase each of them equally as you practice more.

Nadi Shodhana (or Alternate Nostril Breathing) increases your lung capacity and optimizes oxygen intake. It encourages deep and efficient breathing, thus enhancing your respiratory functions.

Nadi Shodhana helps alleviate respiratory ailments, such as asthma or allergies. According to traditional practitioners, it is one of the pranayama exercises that aids in purifying the subtle energy channels, or nadi(s), present in your body. This, in turn, enables a better flow of your life force (or prana).

How do I perform Nadi Shodhana?

• Prepare yourself with the steps we mentioned above, except for the placement of hands.

• Your left hand needs to go on your left knee, with its palm facing upwards.

• Bring the right hand close to your face; place the index and middle fingers on the space between your eyebrows; and apply pressure lightly.

• Use your right thumb to close your right nostril and inhale deeply through your left nostril; you must fill your lungs completely.

• At the top of your inhalation, use your right ring finger to close the left nostril; release your right nostril instantly.

• Let the air out through your right nostril—exhale slowly and completely.

• Now, do the reverse. Inhale deeply through the right nostril, keeping the left one closed. As the inhalation reaches its peak, close your right nostril with your right thumb and release the left one.

• Exhale slowly through the left nostril. Allow all the air to flow through this passage. Be steady. There is no need to rush.

• This completes one cycle of Nadi Shodhana. Repeat it. You can take short breaks in between two cycles if you wish to.

As you practice Kapalbhati Pranayama, you initiate rhythmic contractions in your abdominal muscles that massage your digestive organs and stimulate **peristalsis. This leads to improved digestion and timely excretion.

[**Peristalsis is a process characterized by the involuntary contractions and relaxations of the digestive tract muscles that push your foods and fluids from pharynx and esophagus to small and large intestines, and finally to anus.]

Kapalbhati Pranayama is derived from kapal (meaning, the cranium or forehead) and bhati (meaning, the light of knowledge or wisdom). It is also known as skull-shining breath.

Moreover, Kapalbhati Pranayama is one of the pranayama techniques that you can use to tone your muscles and strengthen your core. But wait. There’s more—it also refines your posture, supports spinal health, and heightens your overall physical strength, making your body and mind fit and stable.

How do I perform Kapalbhati Pranayama?

• Prepare yourself with the steps we mentioned above.
• You’ve got to put both your nostrils at work right from the start. Inhale deeply through them; fill your lungs up to the brim.
• Then let the air out through your nose and exhale sharply and forcefully. Contract your abdomen as you push the breath out. Imagine you’re throwing out stale air and impurities from your lungs into the exhaled air.
• Be careful about two things: your exhalation should be quick and powerful, whereas your inhalation has to be gentle and passive. Keep the pattern steady and controlled.
• Also, ensure that you inhale spontaneously and naturally as your abdomen relaxes.
• Avoid any strain on your face or shoulders. You are here to build up your health, not damage it.
• If you’re new to Kapalbhati, you can begin with 30-second sessions. Gradually increase the duration to a minute or more with consistent practice. You can aim for 3–4 rounds, with breaks in between, of course.

Bhastrika Pranayama (or Bellows Breath) advances detoxification in your body by increasing circulation and lymphatic drainage. It helps eliminate toxins and waste products from your body.

One among many unique pranayama breathing techniques—Bhastrika Pranayama plays a helping hand in clearing your respiratory passage. It removes all stale air and toxins from your lungs that may give rise to asthma, allergies, or congestion.

AND! Bhastrika Pranayama can also be your best pal for burning extra calories. You can easily include it in your weight management journey.

How do I perform Bhastrika Pranayama?

Prepare yourself with the steps we mentioned above. Except—you can keep your palms facing upwards (in a receptive gesture).

Bhastrika Pranayama is quite similar to Kapalbhati Pranayama. But there still exist two major differences between them—let’s take a look.

• In Bhastrika Pranayama, you breathe in and out actively. The inhalation is deep and rapid; you allow your chest and abdomen to expand. Additionally, there are rapid, forceful abdominal contractions as well as exhalation.

In Kapalbhati Pranayama, only the exhalation is actively done. The inhalation is both natural and passive.

• The Sanskrit word kumbhaka literally translates to breath retention. For Bhastrika, you do internal breath retention (i.e., you hold your breath when your lungs are filled with air). In the case of Kapalbhati, you do an external breath retention (i.e., you hold your breath after you’ve emptied your lungs).
• In Bhastrika, you hold your breath using the chin lock and root lock. Meanwhile, in Kapalbhati, alongside the chin and root locks, you also use the abdomen lock. But wait, what are these “locks”? You’ll find your answers here.

Sitali Pranayama (or Cooling Breath) helps pipe down the body temperature. It is quite an effective practice during the summer season or in cases of elevated internal heat. Its deep, slow pranayama techniques can have a hydrating effect on your body, enabling you to quench thirst and replenish body fluids.

Practicing Sitali Pranayama daily also results in better digestion and absorption of nutrients. It can help you get rid of digestive discomforts such as acidity and indigestion.

How do I perform Sitali Pranayama?

• Prepare yourself with the steps we mentioned above.
• Begin by rolling your tongue into a tube shape. If you're unable to do it, slightly purse your lips instead.
• Now, inhale through your rolled tongue (or pursed lips, whichever you've chosen). The inhalation is deep and slow, allowing the breath pulled inside to be cool and refreshing.
• Feel the cool air as it passes over your tongue (or lips) and pours into your lungs. It gives off a soothing effect over the entire body, ruling out heat and tension.
• As you reach the top of your inhalation, close your mouth.
• You then exhale through your nose slowly and gently. This causes any remaining heat to dissipate.
• Keep your breath even and maintain a comfortable rhythm. Start with a few rounds, and you can extend the duration over time with better practice.

Consistency is the secret to unlocking the full benefits of pranayama breathing exercises. Make it a point to practice regularly, even if it's just for a few minutes. The more you do it, the better you get!

Recent research agrees that pranayama has an impact on the overall well-being of an individual. But this in no way means that it can be used as an alternative cure or treatment plan for life-threatening conditions.

If you are currently receiving treatment for any such diseases, check with your doctor or healthcare provider before incorporating yoga into your daily routine.