Yoga does not only stop at flexible or stretching poses. In classical yoga tradition, breathing is the deepest foundation. Pranayama, the system of breathing control techniques, is considered the "heart of yoga", because it directly connects the physical body with the human mind and emotions.
According to yoga philosophy, pranayama originates from two core concepts: prana (energy) and ayama (harmonization, expansion). Pranayama practice is not simply inhaling and exhaling, but the process of bringing breath into a conscious rhythm, thereby soothing the nervous system, stabilizing the spirit and nourishing vital energy.
5 popular pranayama techniques and benefits
Bhastrika, basal breathing: Bhastrika is a fast, strong breathing technique that helps activate the entire respiratory system. Deep breathing and decisive exhalation help increase oxygen in the blood, promote metabolism and create a sense of alertness. Bhastrika is often used as a "wake-up" exercise in the morning.
Kapalbhati, breathing to brighten the skull: Kapalbhati focuses on strong outward breathing, combined with tucking the abdomen. This technique supports the digestive system, cleans the airways and is said to help the mind feel lighter. In yoga, Kapalbhati is often considered an important preparation step before meditation.
Anulom Vilom, alternating breathing with two nostrils: This is a technique that helps balance the two cerebral hemispheres, stabilize emotions and reduce stress. With just a few minutes of alternating breathing each day, practitioners can clearly feel more calm and focused in work.
Bhramari, honey breathing: Bhramari creates a gentle vibration when breathing out, helping the nervous system to relax deeply. This vibration is said to have the effect of soothing anxiety, reducing mental stress, especially useful for people who are constantly under pressure.
Udgeet, recitation breathing: This technique combines breathing with sound, usually "Om". Extending the sound when breathing out helps the practitioner easily enter a meditative state, increasing the connection between the body and the mind.
Expert perspective
According to Dr. Rajesh Kumar, a yoga therapist at the Morarji Desai Institute of Yoga (New Delhi, India), pranayama plays a key role in yoga practice: "Respiratory techniques directly affect the autonomic nervous system, helping to reduce stress, improve sleep quality and increase concentration. The important thing is to practice the right method and maintain it regularly.
In the modern rhythm of life full of pressure, pranayama reminds people to return to the most basic thing: breath. When breath is regulated, the body, mind, and mind gradually find a sustainable balance.
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