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Breathing exercises are important for maintaining heart health and according to experts, yoga offers a natural and safe approach to address various health concerns, including prevention, treatment and recovery that extends to heart health. , where yoga combines techniques such as pranayam, mudra and asana to provide yoga. Important benefits. Additionally, leading a positive lifestyle plays an important role in maintaining overall health.
In an interview with HT Lifestyle, Himalayan Siddha Akshar, Founder of Akshar Yoga Centre, shared, “Neglecting the well-being of your heart and brain can lead to serious conditions like stroke, paralysis, heart disease, diabetes, acute stress and anxiety. Are. , Therefore, it is essential to incorporate yoga practice and positive changes in your lifestyle for your heart health. Pranayama, a key component of yoga, involves breath control techniques that can contribute significantly to heart health.
He recommended some pranayama exercises that you can gradually incorporate into your daily routine to promote a healthy heart –
1. Bhastrika Pranayama:
Method: Take a deep breath, filling your lungs with air. Exhale completely. Maintain a 1:1 ratio of inhale and exhale. For example, if you inhale for 6 counts, exhale for 6 counts.
2. Brahmari Pranayama: Bee Breathing
Method: Place your thumb on the ‘tragus’ (the outer flap on the outside of your ear). Place your index finger on your forehead, your middle finger on the medial canthus, and your ring finger on the corner of your nostrils. Take a deep breath to fill your lungs with air. As you exhale, make a humming sound similar to the hum of a bee, such as “mmmmmm…”. Keep your mouth closed throughout the entire practice and feel the vibrations of the sound spreading throughout your body.
3. Vratakar Pranayama:
Method: Take a deep breath, expanding your lungs. Avoid irritating your stomach area. Imagine three circles in front of your face. Use your right hand to draw an imaginary circle near your nose. Imagine air flowing into your nose like a waterfall. With the same breath, make three clockwise circles in front of your nose, then exhale. Start with a few circles and gradually increase it to 100 as you master the technique.
4. Anulom Vilom Pranayama (Alternate Nostril Breathing):
Method: Gently close your right nostril with your thumb and breathe in through your left nostril. Close your left nostril and exhale through your right nostril. Breathe in through your right nostril, then close it and exhale through your left nostril. This completes a cycle; Repeat for 10 minutes.
5. Kapal Bhati Pranayama: Bellows Breath/Skull Shining Breathing
Method: Breathe normally and focus on exhaling with short, rhythmic and forceful breaths. Use your abdomen to expel all the air by compressing the diaphragm and lungs. Inhaling should happen automatically as you leave your stomach.
6. Udgeetha Pranayam:
Method: Sit comfortably in postures like Sukhasana, Ardhapadmasana or Padmasana. Straighten your back and close your eyes. Place your palms on your knees with your palms facing upwards in Prapti Mudra. Take deep breaths to fill your lungs. As you exhale, make a circle with your lips and chant “Oooooooommmm” for as long as possible. Feel the vibrations of the sound resonating throughout your body.
Himalayan Siddha Akshar concluded, “Maintaining a nutritious diet is another important aspect of heart health. Eating fresh, homemade food and avoiding processed foods can boost your immunity and help your heart health. A strong immune system helps protect you from infections and other diseases, ensuring your overall health and longevity.”
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