The sudden demise of beloved singer KK due to a heart attack has shined some light on the importance of cardiac health. Cardiologists and fitness experts are recommending timely screenings and a healthy lifestyle to ward off the risk of cardiac death. There are several factors that are contributing to poor heart health from stress, and alcohol to a sedentary lifestyle.
Pranayama or breathing exercises have proven to have immense benefits. Long deep inhalation and exhalation have proved to be very beneficial for heart health. This can not only be done in much less time but also indoors. Renowned Yoga guru Grand Master Akshar says, “Yoga is a natural and safe solution to most health-related concerns, prevention, treatment and cure. And this holds good even when it comes to your heart health too. Yoga is an amalgamation of many techniques like pranayama, mudras, and asanas that can be very helpful for you. Along with yoga, ensure that you make the required positive lifestyle changes that can support your overall health.”
Here, we discuss some pranayama practices that you can start gradually in your everyday life.
Bhastrika Pranayama
Technique - Inhale and fill your lungs with air. Exhale completely. Inhalation and exhalation should be done in a 1:1 ratio. For example, if you breathe in for 6 counts, you must take 6 counts to exhale
Bhramari Pranayama
Technique - Place your thumbs on the 'Tragus', the external flap outside on your ear. Place your index finger on your forehead; your middle finger on the Medial Canthus and ring finger on the corner of your nostril. Inhale and fill your lungs with air. As you exhale, slowly make a buzzing sound like that of a bee, i.e., “mmmmmmm….” Keep your mouth closed the entire time and feel the vibration of the sound disseminate throughout your body.
Vratakar Pranayama
Technique - Fill your lungs with air as you inhale. Do not disturb your stomach area. Visualize 3 circles in front of your face. Use your right hand to draw imaginary circles close to your nose. Imagine the air flowing into your nose like a spring. With one breath, draw 3 clockwise circles in front of your nose and then exhale. Start with a few circles and gradually increase up to 100 as you become an expert in this technique.
Anulom Vilom (Alternate Nostril Breathing)
Technique - Gently close your right nostril with your thumb, inhale into your left nostril and close it, letting the breath out through the right nostril. Then inhale through your right, closing it to exhale only through your left. This makes one cycle. Repeat for 10 minutes.
Kapal Bhati
Method - Inhale normally and focus on exhaling with a short, rhythmic and forceful breath. You can use your stomach to forcefully expel all the air from the diaphragm and lungs by compressing it. Inhalation should happen automatically while you decompress your stomach.
Udgeeth Pranayama
Method - Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana). Straighten your back and close your eyes. Place your palms on your knees facing up (in Prapthi Mudra) Inhale deeply and fill your lungs with air. While exhaling, form a circle with your lips and say "Oooooooommm" for as long as you can. Feel the vibration of the sound disseminate throughout your body.
