Pranayama
Prāṇāyāma are yogic breathing exercises. Please perform these only as long as they feel comfortable, ask a certified instructor for help if you are not sure how to practice prāṇāyāma: the information provided here is not medical advice.
बह्याभ्यन्तरस्तम्भवृत्तिः देशकालसङ्ख्याभिः परिदृष्टो दीर्घसूक्ष्मः ॥५०॥
bāhyābhyantara-stambha-vṛttiḥ deśa-kāla-saṅkhyābhiḥ paridṛṣṭo dīrgha-sūkṣmaḥ ॥ 50 ॥
Prāṇāyāma (breath control) manifests as external, internal and restrained movements of breath. These are drawn out and subtle in accordance to place, time and number.
— Yoga Sūtras of Patañjali, 2.50.[1]
Heart rate variability (HRV) resonance breathing
Heart rate variability (HRV) resonance breathing, or simply resonance frequency breathing, is a slow, relaxed diaphragmatic way of breathing at around 3-7 breaths per minute.[2] It has a regulating effect on the autonomic nervous system and other key body systems such as the circulatory system and the heart. It calms the fight and flight response (sympathetic nervous system) and increases the activity of the parasympathetic nervous system and the vagus nerve. Therefore, it is very suitable for arriving at a restful state, which aids in reaching the necessary pratyāhāra (sense withdrawal) for meditation. Additionally, breathing at the resonant frequency may improve a large range of physiological and psychological outcomes, such as an increase in oxygen saturation, a decrease in blood pressure and inflammation, as wel as improvements in pain regulation, emotional awareness, cognitive abilities, and stress regulation.[2]
Anulom Vilom
Anulom Vilom, or anuloma viloma, is a form of alternate nostril breathing, useful at the start of a meditation for example. It is performed as follows:[3]
- Take a comfortable upright seat, breathe in normally. Using your right hand, fold your middle and index fingers in toward your palm. Use your right thumb to close your right nostril.
- Exhale for about 6 seconds from your left nostril.
- Close your left nostril with your ring and pinky finger and hold your breath for about 6 seconds.
- Lift your thumb and inhale for 4 seconds through your right nostril, then exhale for 6 seconds from your right nostril.
- Close your right nostril with your thumb and hold your breath for about 6 seconds.
- Lift your ring and pinky finger and inhale through your left nostril for 4 seconds.
- Start again at point 2 and repeat for a few rounds.
Notes
- ↑ The Yoga sūtras of Patañjali : a new edition, translation, and commentary with insights from the traditional commentators, Edwin F. Bryant (2015). ISBN: 9781429995986
- ↑ 2.0 2.1 Heart rate variability and slow-paced breathing: when coherence meets resonance, Caroline Sevoz-Couche and Sylvain Laborde (2022). Neuroscience & Biobehavioral Reviews, Vol. 135, 104576, ISSN 0149-7634, doi:10.1016/j.neubiorev.2022.104576
- ↑ How to Practice Anulom Vilom Breathing, accessed 20-07-2024 at Healthline.