7 Types of Pranayama

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7 TYPES OF PRANAYAMA AND ITS BENEFITS
Yuvaap 2023
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INTRODUCTION
Our breath is the core of our existence.
Therefore, in this blog we will cover seven types
of pranayama and its benefits.
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Types Of Pranayama
Pranayama offers diverse range of breathing
techniques with its own distinctive styles. Some
focus on taking deep, slow breaths that helps you
in calming and grounding you. While others
involves controlling your inhales and exhales
through your nostrils. Breath retention is
another aspect of pranayama, where you either
hold your breath after inhaling or exhaling,
offering various benefits. Exploring pranayama
can lead to relaxation, increased energy,
enhanced focus, purification of energy channels,
and improved respiratory function, making it a
worthwhile breathing adventure.
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1. Deep Belly Breathing (Diaphragmatic Breathing)

1. Sit comfortably.
2. Place one hand on the belly and the other on the
   chest.
3. Inhale through your nostrils, letting your belly
   rise.
4. Exhale slowly through your nose, allowing your
   belly to fall inward. Repeat.

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Benefits Of Deep Belly Breathing (Diaphragmatic
Breathing)

• Calms the nervous system by activating the
  parasympathetic system, reducing stress.
• Improves digestion and nutrient absorption
  through diaphragmatic engagement.
• Induces relaxation and tranquility with slow,
  deep breaths.

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2. Nadi Shodhana (Alternate Nostril Breathing)

1. Sit comfortably keeping an upright posture.
2. Fold the index and middle fingers of the right
   hand.
3. Close the right nostril with the right thumb and
   inhale through the left nostril.
4. Close the left nostril with the ring finger and
   exhale through the right nostril.
5. Alternate nostrils for multiple rounds, focusing
   on the breath flow.

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Benefits Of Nadi Shodhana (Alternate Nostril
Breathing)

• Balances prana flow, promoting body-mind harmony.
• Boosts mental clarity, concentration, and
  cognitive function.
• Reduces anxiety, induces calmness, and eases
  stress.

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3. Kapalabhati (Skull Shinning Breath)

1. Sit comfortably with an upright spine.
2. Inhale deeply to fill your lungs.
3. Exhale forcefully through your nose in short,
   rapid bursts.
4. Let inhales occur naturally as exhales become
   rhythmic.
5. Repeat the forceful exhale and passive inhale
   patterns, gradually increasing speed.

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Benefits Of Kapalabhati (Skull Shinning Breath)

• It helps cleanse the respiratory system,
  improving lung health and function.
• Boosts lung capacity and enhances oxygen intake.
• This helps increase energy, stimulate
  circulation, and invigorate the mind.

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4. Ujjayi Breath (Victorious Breath)

1. Sit comfortably and relax.
2. Inhale deeply through the nose, creating a gentle
   ocean-like sound by constricting the throat.
3. Exhale slowly through the nose, maintaining the
   throat constriction for the same sound.
4. Continue this deep, audible breath, focusing on
   the sound and breath sensation.

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Benefits Of Ujjayi Breath (Victorious Breath)

• The gentle constriction promotes deep relaxation
  with its soothing sound.
• It helps regulate body temperature and maintain
  internal balance.
• Ujjayi breath enhances concentration, focus, and
  mental clarity through rhythmic, audible breath.

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5. Sheetali Pranayama (Cooling Breathing)

1. Sit comfortably with an upright spine.
2. Roll your tongue or purse your lips to make a
   small opening.
3. Inhale slowly through your mouth.
4. Exhale slowly through your nose, focusing on the
   cool air entering and the warm air leaving your
   body.

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Benefits Of Sheetali Pranayama (Cooling Breathing)

• It cools the body and mind, lowering body heat
  and promoting mental calmness.
• Reduces anger, frustration, and anxiety by
  triggering the body's relaxation response.
• It enhances digestion and relieves digestive
  discomfort with its cooling effect.

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6. Bhramari Pranayama (Bee Breath)

1. Sit comfortably in an upright posture.
2. Relax by closing your eyes and taking a few deep
   breaths.
3. Gently cover your ear openings with your index
   fingers.
4. Inhale deeply through your nose.
5. Exhale slowly, making a low humming sound like a
   bee, feeling the vibrations throughout your body.

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Benefits Of Bhramari Pranayama (Bee Breath)

• Eases stress, anxiety, and tension.
• Promotes mental clarity and restful sleep.
• Enhances emotional release, inner peace, focus,
  and concentration.

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7. Anulom Vilom (Alternate Nostril Breathing
with Retention)

1. Get comfortable and relax.
2. Left hand on left knee, palm up.
3. Right hand, fold index and middle fingers.
4. Inhale through the left nostril, closing the
   right nostril with your thumb.
5. Close your left nostril with a ring finger and
   exhale through the right nostril, then inhale.
6. Continue this alternate nostril breathing,
   focusing on breath flow and pauses.

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Benefits Of Anulom Vilom (Alternate Nostril
Breathing with Retention)

• Balances energy flow and purifies the nadis.
• It boosts respiratory function and reduces
  anxiety.
• Promotes relaxation and mental clarity.
• Enhances concentration.

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CONCLUSION
Congratulations on your exploration of various
Pranayama techniques, each offering unique mind,
body, and spirit benefits. Embrace conscious
breathing's transformative power as you integrate
these practices into your daily routine,
elevating your overall well-being and vitality.
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SOURCE 7 Types Of Pranayama
Yuvaap 2023