HomeFitness13 Pranayama Scientific Health Benefits For Body | Stress Reduce

13 Pranayama Scientific Health Benefits For Body | Stress Reduce

13 Pranayama Scientific Health Benefits for Body | Stress Reduce & Importance: Prana is our life force, bioenergy which is the cause of our being alive. In the case of a dead person, the body is there and the air which we breathe in is also there In the environment but the prana is missing and hence dead. Prana is the connection between matter and consciousness. Prana is responsible for functioning physically and mentally being. The word Ayam is control or regulation. And thus pranayama is the control or regulation of prana. It increases this life force and directing it for the overall good of body and mind.

Pranayama is highly effective though it is very subtle. While asanas work on the outer part of the body and muscles, Pranayama affects our nervous system. It directly connects with minds. As is our breathing so is the condition of our mind. Our breath automatically becomes fast, jerky, and violent, when we are in danger or in a highly disturbed state. HYP says that pranayama can cure all the ailments of the body. But if done improperly it can invite all the diseases too. So learning it under the guidance of a teacher is very essential.

According to the philosophers of India, the whole universe consists of two materials. One among which they call Akasha. It is the omnipresent, all-penetrating existence. Everything that has form, everything that’s the findings of combination, is evolved out of this Akasha. Akasha becomes the air, that becomes the liquids, that becomes the solids. It is the Akasha that becomes the sun, the earth, the moon, the stars, the comets. It’s the Akasha that becomes the physical body, the animal body, the plants, every form that we see, everything which will be sensed, everything that exists.

It can’t be perceived; it’s so subtle that it’s beyond all ordinary perception. We can see Akasha when it’s become gross, has taken form. At the start of creation, there’s only this Akasha. At the end of the cycle, the solids, the liquids, and the gases all melt into the Akasha again, and the next creation similarly proceeds out of this Akasha.

Well let’s check some short brief history and yoga behind “ Pranayama”

By what power is that this Akasha manufactured into this universe? By the power of Prana. Just as Akasha is the infinite, omnipresent material of this universe, so is this Prana the infinite, omnipresent manifesting power of this universe. At the beginning and at the top of a cycle everything becomes Akasha, and every one of the forces that are within the universe resolves back to the Prana; within the following cycle, out of this Prana has developed everything that we call energy, everything that we call force.

It is the Prana that’s manifesting as motion; it’s the Prana that’s manifesting as gravitation, as magnetism. It is the Prana that’s manifesting because of the actions of the body, because of the nerve currents, as thought force. From thought right down to rock bottom force, everything is but the manifestation of Prana. Prana is the sum of all forces within the universe, mental or physical when resolved back to their original state. That Akasha existed without gesture The physical motion of the Prana was stopped, but it existed all an equivalent.

At the top of a cycle, the energies now displayed within the universe calm down and become potential. At the start of the subsequent cycle, they begin-up, strike upon the Akasha, Pranayama Scientific Health Benefits, and out of the Akasha evolve these various forms, and because the Akasha changes, this Prana changes also into of these manifestations of energy. Pranayama is the knowledge and control of this Prana.

This unlocks to us the door to nearly unlimited energy. Suppose, as an example , a person understood the Prana perfectly, and will control it, what power on earth wouldn’t be his? He would be able to move the sun and stars out of their places, to control everything in the universe, from the atoms to the biggest suns, because he would control the Prana. This is the end and aim of Pranayama. When the Yogi becomes perfect, there’ll be nothing in nature not under his control. If he orders the gods or the souls of the departed to return, they’re going to come at his bidding.

What has Pranayama try to with spiritualism?

All the energy of nature will fulfill him as slaves. When the ignorant see these powers of the Yogi, they call them the miracles. The Hindu mind always inquires for the last possible generalization. It leaves the details to work out afterward. It is one peculiarity of the Hindu mind.

Are we witnessing a rise in new-age spiritualism in Nepal?

 Spiritualism is additionally a manifestation of Pranayama. If it’s true that the departed spirits exist, only we cannot see them, it’s quite probable that there could also be hundreds and many them about us we will neither see, feel, nor touch. We could furthermore be continually enacting and repassing through their bodies, Pranayama Scientific Health Benefits, and that they don’t see or feel us. it’s a circle within a circle, the universe within the universe. we’ve five senses, and that we represent Prana during a certain state of vibration. All beings within the same state of vibration will see each other, but if there are beings who represent Prana during a higher state of vibration, they’re going to not be seen.

We may increase the intensity of a light-weight until we cannot see it in the least, but there could also be beings with eyes so powerful that they will see such light. Again, if its vibrations are very low, we don’t see a light-weight, but there are animals which will see it, like cats and owls. Our range of vision is merely one plane of the vibrations of this Prana.

Take this atmosphere, for instance; it’s accumulated layer on layer, but the layers nearer to the world are denser than those above, and as you go higher the atmosphere becomes finer and finer. Or take the case of the ocean. As you go deeper and deeper the pressure of the water increases. The animals that live at the rock bottom of the ocean can never come up, or they’re going to be broken into pieces.

In simple words

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This Prana is directly in-tune with universal.  When we breathe, prana enters our body, and so our body seems sentient. Prana can enter in other ways too, but breathing may be a big source. Our body being during this world is subject to normal physical processes like disease and death. Pranayama Scientific Health Benefits But because we think the body is sentient (we are the body), and these things happen to the body, we freak out – because we think these things are happening to us.

(Westerners call this the human condition, easterners call this samsara). One solution would be to de-link us psychologically from our body – then we wouldn’t freak out and can live happily even though the world is harmful to our body. How? By becoming conscious of prana, the following prana to its source, and seeing its flow into our,  body. Then we can both know that we are not our body, and actually not identify ourselves l bodies. This is the goal of pranayama.

Significance & dignity of Pranayama

Pranayama is one of the important vital components of Yoga that directly or indirectly affects the right functioning of various systems of the body. If you practice pranayama regularly, it shows beneficial impacts upon the system respiratory, cardiovascular system, gastrointestinal system, and system. Pranayama ensures better oxygen to the lungs and good for hearts too. Pranayama tones up the kidney and controls the functions of the system nervous. Kumbhaka or retention of breath helps the supply of oxygen or exchange of oxygen and CO2 thus facilitates better work of lungs and helps the brain to figure more efficiently. Pranayama affects the autonomic Pranayama Scientific Health Benefits system nervous which controls pulse, glandular secretions, respiration, digestion, and vital sign.

Difference between Pranayama and breathing

There is a separation between the pranayama and breathing process. Pranayama isn’t an easy breathing process; it’s far more than exhalation and inhalation. Pranayama may be a regulated breathing, which comprises pukara-slow and prolonged inhalation, Kumbhaka-retention of breathe, and recaka-slow and prolonged exhalation.

While breathing involves inhalation and exhalation. Pranayama is usually performed in a specific posture, especially sitting in padmasana. While just in case of breathing, it’s not so like that. Breathing furnishes physical benefits while pranayama pertains to physical, mental, and spiritual benefits.

How to do Pranayama?

Although before practicing pranayama, specific precautions and needs are to be taken. For pranayama practices, one has got to ensure a proper place, suitable time, mitahara diet, and proper light. The place should be be well-ventilated from external disturbances. The Spring and autumn seasons are the easiest periods for exercising pranayama. As these seasons are favorable Pranayama Scientific Health Benefits to the body and mind to stay them synergizes with the surface environment. A quarter-hour of pranayama is sweet for a fit and healthy body. It’s also suggested that pranayama should be performed under the guidance of a yoga instructor.

Pranayama Precautions

Pranayama should be practised in an area which is free from dust, pollutants, smoke and filthy things. The sitting ground should be flat and smooth. The acceptable time for performing pranayama is early within the morning on empty stomach to possess the right benefits. One should practise pranayama regularly. When we do pranayama after the bath, it facilitates better blood circulation within the body. One should make sure that breathing should be through the nose and it should be slow and rhythmic. To regulate the mind and body during pranayama eyes should be closed.

Types of Pranayama

There are Eight sorts of pranayama as per the traditional scriptures.

1. Suryabhedhana

Suryabhedhana Pranayama is one of the important pranayamas as per the classical yogic texts. ‘Surya means ‘Sun’, ‘Bhedan’ refers to ‘Piercing’ or ‘awakening’, thereby, stimulating and awakening energy within the physical and panic bodies.


  • Close the left nostril, using your finger, and begin inhaling. attempt to use full seconds.
  • Hold both nostrils, using your thumb and annually, and hold your breath.
  • Open your left nostril and breath out slowly and steadily.
  • Repeat from Step 1.
  • When you start doing Suryabhadhana, the method of breathing, hold and exhaling should be done 5 to 10 times at the initial stage


  • It helps to get rid of any Kafa imbalance by increasing the blood heat. Regular exercise of right nostril breathing helps to cure obesity.
  • The practice of Surya Bhedana Pranayama helps to extend the vitality of the body.
  • Helps to cure problems associated with depression and lack of energy
  • The Surya Bhedana Pranayama provides considerable relief from anxiety, depression, and mental disease. It also provides advantages related to deep breathing.
  • Helps in treating problems associated with low vital signs and infertility in women.

2. Ujjayi

Ujjayi Pranayama is one method that helps calm the mind and warm the body. When rehearsing Ujjayi, you entirely fill your lungs, while slightly contracting your throat, and breathe through your nose. In Ashtanga and Vinyasa yoga practice we use this breathing technique throughout.


  • Close the mouth and constrict the throat (the glottis — a neighbourhood of larynx).
  • Make a brief exhalation then start inhaling—slowly and rhythmically in one long and unbroken inspiration.
  • Allow the air to undergo the constricted throat, creating a “friction on sound”.
  • Continue inhaling till a way of fullness is felt within the chest.
  • Retain the inhaled air for a period of 6 seconds
  • Guarantee While sitting spine, head and neck is maintained erect.
  • Facial muscles are relaxed and nose isn’t constricted. Inhalation is slow and measured – long, endless and without issues
  • Now exhale as naturally as possible – gradually, avoiding jerky or hasty movements.
  • Take few normal breaths and relax.


  • Improved concentration within the physical practice. Becoming absorbed in Ujjayi allows the practitioner to stay in poses for extended periods of your time .
  • strength that enhances a flowing practice by lending a meditative quality that maintains the rhythm of the category .
  • It diminishes distractions and allows the practitioner to stay self aware and grounded within the practice
  • endurance and builds energy that enhances a flowing practice by lending a meditative quality that maintains the rhythm of the category
  • Stimulates Nadis (energy channels within the body) bringing mental clarity and focus

3. Sitkari

In sitakari pranayama, when air is sucking in through the gap present within the teeth, a ‘hiss’ sound is produced effectively. The produced hissing sound is that an equivalent as snakes make once they release their stress and frustration


  • Raise your head and tilt it little back in order that your eyes are looking towards the sky.
  • Retain the breath in Antar Kumbha.
  • Open the eyes and appearance upwards, stay within the position the maximum amount you’ll.
  • Now close your eyes and are available back to the original position, by exhalation slowly.
  • Repeat the workout 5 times daily, without any break in between.


  • People who suffer from cough, cold, Asthma and Bronchitis
  • People involved by low vital sign and heart diseases shouldn’t roll in the grass with internal retention
  • Avoid sitkari who is affected by chronic constipation or gastric problem.
  • Those who have sensitive teeth or gap in teeth should avoid it, because it can raise sensation within the tooth.
  • Sitkari pranayama may be a good alternative for those that can’t roll tongue in sitali pranayama.

4. Bhastrika

Bhastrika Pranayama is that the method of rapid inhalation and exhalation which provides a lift to the body and hence is aptly called the yogic breath of hearth . So, subsequent time you’re feeling like your body needs energy, try Bhastrika Pranayama instead


  • Sit comfortably on a smooth ground.
  • Take a deep breath through both nostrils and fill the lungs with air then exhale completely with a hissing sound. Repeat


  • Favourable effect on the respiratory and gastrointestinal system .
  • Drains excess phlegm from the lungs.
  • the blood circulation boost the vitality of all the organs and tissues.
  • Strengthens and tones the abdominal region.
  • Calms the mind.
  • Energizes the whole body and mind

4. Bhramari

referred to as Humming Bee Breath, could also be a relaxing breathing practice that soothes the nervous system and helps to connect us with our truest inner nature. Bhramari is that the Sanskrit message for “bee,” and this pranayama is so called proper to the humming sound produced at the rear of the throat during the practice just like the thoughtful humming of a bee.


  • Sit comfortably on a flat floor.
  • Place your index fingers on the forehead and with the staying fingers close your eyes.
  • Begin inhaling through both the nostril deeply and gradually.
  • By keeping mouth close, breath in by giving rise to a humming sound like hmmmmmmmmm hmmm mmmm mm While formulating humming tones say Om during a sweet humming sound.
  • Repeat again


  • The simplest cure for stress. …
  • Lowers one’s vital signs, thus relieving hypertension.
  • Releases cerebral tension.
  • Soothes the nerves.
  • It stimulates the pineal and pituitary glands, thus supporting their proper functioning.
  • It dissipates anger.

5. Murccha

Murcha Pranayama could also be a helpful breath method during which you hold your breath specific various seconds, with the goal of bringing energy into your third-eye chakra and connect concurrently together with your wisdom. Thus, Murcha pranayama is employed translated because the swooning breath, or the fainting breath


  • Raise your head and tilt it little back in order that your eyes are looking towards the sky. Retain the breath in Antar Kumbhak. Open the eyes and appearance upwards, stay within the position the maximum amount you’ll . Now close your eyes and are available back to original position, by exhalation slowly.


  • This breathing provides mental tranquillity and a sensation of euphoria.
  • It increases mental efficiency by providing energy and removing distractions.
  • Swooning breathing gives a blissful experience where the mind becomes beyond negative emotions, e.g. frustration, anger, anxiety, jealousy, etc.
  • Raises the extent of prana by energizing the ida and pingala Nadis (channels on the back) and Sushumna ( the central channel)
  • It helps to make a state of unconsciousness where your mind is calm, and body relaxed, yet you’re alert. this is often referred to as a state of ‘conscious unconsciousness’.
  • It brings steadiness and contentment by infusing joy and happiness.
  • As it is practiced with Jalandhar Bandha, it exerts pressure on carotid sinus which reduces vital sign
  • It reduces body fats, effective within the cure of headache and muscle weakness.
  • The feeling of light-headedness or swooning proves to be an efficient adjunct before meditation.
Read More: Cardio vs Hiit Training – Best workout to lose belly fat

6. Plavini

Plavini Pranayama could also be a way to manage the Prana (Life Force) in such how which can make a practitioner’s body light enough to float on water kind of a leaf. … By adding Pranayama into it, Breath (air) becomes the reason for float & thus it’s called plavini pranayama


  • Take a mat and lay down on your back together with your hands and foot resting at 45 degrees (Shavasana).
  • Start inhaling and call at a really relaxing way without putting much pressure on your heart.
  • Make your lips a touch rounded and begin swallowing breath from your mouth to the abdomen such as you drinking the water. it’ll let your abdomen muscles leave and it’s sort of a balloon crammed with air.
  • Hold the air inside your stomach as long as possible. Retained air inside your stomach causes you to lighter in weight and thus body buoyancy increases.
  • Exhale all the air out, relax and wait till your navel chakra sends you a sign.
  • Inhale, once you receive the signal.


  • In plavini, a unique fills the abdomen with air. This air can make an individual survive without water and food for several days.
  • This pranayama improves the blood flow and helps the body to flush out the collected toxins.
  • It’s a panacea for swimmers to float over water for an extended time. Yogi Sivananda  can drift on water for twelve hours at a distance on grasping the plavini pranayama.
  • As plavini also called cleansing breathing, it removes impurities and toxins from our body by producing immense energy through retained air within the stomach.
  • Plavini also helps an individual to feel lighter because it smoothens the airflow and hence relaxes the brain cells.
  • When breath gets hold on the stomach for a protracted period, It helps in digestion and getting obviate constipation.
  • Helps increase the energy levels of your body and adds a big increase in your age.

Here are these 13 scientific proved benefits

1. Boosts Cardiovascular health

As Pranayama boosts the blood circulation and oxygen capability of the blood, it helps to enhance the cardiovascular process of your body if practiced regularly.

2. Reduction risk of Hypertension

Pranayama allows the body to relax and be freed from stress and tensions which helps in bringing down hypertension. Slow breathing pranayama cycles appear to stimulate the Valgus nerve, one among the foremost important nerves involved within the relaxation response. Pranayama Scientific Health Benefits Increased relaxation response results in increased inner calm and therefore the release of hormones which will counter the negative effects of stress hormones.

3. Enhances Lung capacity

green broccoli

This is one of the foremost important health benefits of pranayama. Pranayama is that the best breathing technique to urge your lungs functioning properly. it’s very useful for people that have breathing problems or asthma. Pranayama can improve lung health and capacity because you’re using more of your lungs and you’re actually giving them a workout whenever you practice. It’s also been shown to possess beneficial effects on asthma and COPD (chronic destructive pulmonary disease) patients.

4. Treats out Depression

Sad man holding head with hand Free Photo

The health advantages of pranayama are broadened to mental courage also. Exercising pranayama regularly will help treat depression and anxiety. Slow, deep pranayama exercises are shown to enhance sleep quality and reduce insomnia and Clears out even you’re  thought process all that toxic in you’re mind will be eliminated as well

5. Weight loss

Woman standing on a scale Free Photo

Health benefits of pranayama aren’t limited to the right functioning of your internal organs. It also can help to scale back your weight if practised regularly. shaped that sits under your lungs and above your digestive and internal organs. The act of inhaling this manner causes the diaphragm to rise and fall and this movement creates a mild massage for the organs.

6. Detoxification

Pranayama is a superb method to get rid of all accumulated toxins from your body. Among the various methods in yoga for the detoxification of our body, Pranayama is that the hottest one. Prana or breath can only flow freely if there’s no or little or no unwanted stuff within the system. So with consistent and counselled exercise of breathing improvement, the toxins of the body are eliminated.

By detoxifying, pranayama helps to realize the pure, happy and tranquil state of mind and body.

7. Enhances system

Strengthening the system is one among the foremost important health benefits of pranayama. Increases the immune system: This same diaphragmatic movement also enables to stimulate the movement of lymph – fluid containing white blood cells

8. Cures Digestive issues

Exercising Pranayama everyday helps in relieving digestive problems and also helps reduce bloating.

9. Battle Sinusitis as well

Treating sinusitis is one among the foremost important health benefits of pranayama.  the pranayama technique referred to as Bhastrika is that the best choice to treat or prevent sinusitis.

10. Opens up Nasal

Pranayama enables in taking off the nasal passages and stuffy noses.

11. Increases focus on daily basis

Increased mental concentration is one among the foremost important health benefits of pranayama.

12. Favourable for Skin health

Regular Pranayama can remove the blemishes and wrinkles from the skin and supply fresh oxygen making your skin glow in health. Because Pranayama also comprises of the practice of holding the breath for a particular period of your time (Kumbhaka or breath retention). once we hold the breath inside the body, it supplies oxygen to skin cells.

The Yogic breathing method like Bhramari Pranayama & Bhastrika pranayama especially has positive effects on the facial skin. Bhramari pranayama with shanmukhi mudra & chin lock is particularly beneficial to provide ample oxygen to body cells, thus it glows the skin.

13. Control Over Unnecessary Thoughts

Pranayama helps in gaining control over not just the physical body but also over drifting unnecessary thoughts. Unfavourable, worries about and fearful thoughts can make a person nervous and stressed also Regular pranayama helps us to focus our thoughts


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