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Search Results for: pranayama

May 9, 2023 By Megha Mahajan 4 Comments

Can Pranayama Techniques Cool Your Body During Summer?

Can pranayama cool your body during summer

Are you using lots of water, cool drinks, air-conditioning or beach parties to beat the heat this summer? Would you be interested to know about an easy and inexpensive way to chill instead? If yes, then read this article to learn three different breathing techniques to cool down your body. Yes! You read it right. All you need to do is breathe! Here’s how Pranayama techniques can cool your body during summer! 

Pranayama Techniques To Cool Your Body 

Try these breathing techniques and beat the heat naturally with Pranayama!

1. Increased Rate & Depth of Breathing

Preferably lie down in Shavasana and practice deep diaphragmatic breathing, allowing the belly to rise with each inhalation. Make sure to increase your breathing rate too. A modified version of doing it is panting like a dog. Just open your mouth and stick out your tongue as far as it can go, then start panting. Make sure that your stomach goes in or contracts immediately with each exhalation. 

Why does it work?
We sweat a lot during the summers. The evaporation of sweat cools down our body. In the same ways, with an increased rate and depth of breathing, we exhale a lot more water vapour. It enhances the cooling effect of the body. Now you know why dogs don’t sweat? They stick out their tongue and release the heat. More breaths and less movement ensures the double advantage of cooling your pace.

2. Sheetali Pranayama

Stick your tongue out and roll it like a straw. Inhale air through this straw as if you were sipping in a cool beverage on a hot summer day. Exhale through the nose. Sheetkari pranayama is a modified version of Sheetali, which can be done if you are unable to roll your tongue. Here you have to open your mouth with clenched teeth to inhale through them and exhale through the nose.

Why does it work?
When we breathe in through the nose, the air gets warmed up on its path to the lungs to match the internal body temperature. While we breathe in through the mouth, this doesn’t happen. On the contrary, the air gets moistened when we inhale through the mouth, enhancing its cooling effects.

3. Left Nostril Breathing

Use your right-hand fingers to block the right nostril and breathe through the left nostril. An easier way to activate the left nostril breathing is to insert a cotton plug in the right ear.

Why does it work?
Our body temperature is maintained by the movement of air through the right and left channels. The right channel is associated with sun, heat and activity. Whereas the left channel is associated with the moon, cool and rest. It is like the accelerator and brake pedals of a car. Applying the brakes gently slows down and cools off the overheated car engines. Similarly, when we deliberately breathe in through the left nostril, the brakes get applied to activate the parasympathetic nervous system to produce a cooling and calming effect on the body.

And there it is! We hope these 3 pranayama techniques will help you cool your body during these hot summer days. Try them and let us know your experience in the comments below.

Get more summer tips here or you can also speak to an expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

October 28, 2022 By GOQii 17 Comments

Pranayama: 6 Variations & Their Benefits

Pranayama and Its BenefitsPranayama is one of the most common Yoga Asanas that people perform because it is easy and provides numerous benefits.

What Is Pranayama?

Pranayama is defined as stretching, lengthening or modifying the breath. Despite being an involuntary process, breathing can be voluntarily controlled and manipulated. Controlled breathing helps you have a better grip on your mind and your body.

To perform Pranayama, you can choose any meditative pose. If a meditative pose is difficult, you can opt for Sukhasana where the head, neck and spine are in a straight line. Focus on your breathing, try to feel each breath that you inhale and exhale from your nostrils. After you have done this, relax and spend some time to observe your entire body. Awareness should be present throughout the session.

Pranayam and its benefits to stay fit
Terminologies You Should Know:

  • Purak –Breathing in
  • Rechak –Breathing Out
  • Kumbhak – Holding the breath.

There are various kinds of Pranayama. Here are a few of them.

1. Bhastrika Pranayama

‘Bhastra’ is the Bellows Pump used to pump fire. ‘Bhastrika’ originates from this term. People with high blood pressure must not perform Bhastrika. They can, however, perform a modified version. In Bhastrika Paranayama, one must breath in and breath out rapidly and forcefully. At the same time, they must flap the stomach in and out. When you breathe in, your stomach will expand and when you breathe out, your stomach will contract.

Benefits : Gases exchange at a very fast pace. Oxygen intake increases as the body throws out more Carbon Dioxide. There’s an increase in the Metabolic Rate as well.

2. Anulom – Vilom

Also known as Alternate Nostril Breathing, follows a slow and deep rhythmic breathing pattern. To perform this variation, close the left nostril and breathe in through the right nostril. Hold your breath for 3-5 seconds. Close the right nostril and breathe in through the left nostril. Hold it for 3-5 seconds to increase the absorption of oxygen.

Benefits: Useful for people suffering from Sinusitis. This Pranayama relaxes the mind and the entire nervous system. It improves lung capacity, strengthens the heart and improves blood circulation.

3. Sheetali Pranayama

This Pranayama is also called Cooling Breathing. Before performing Sheetali Pranayama,  one must ensure that the atmosphere is clean. Roll the tongue and take a slow and deep breathe through the mouth. You will experience a cooling sensation on the surface of your tongue. Close the mouth and breathe out through the nostrils.

Benefits: It is very beneficial for people suffering from digestive disorders and acidity. This Pranayama also relaxes the mind.

4. Bhramari

It can be done towards the end of the session. Bhramari relaxes the mind and helps in blood circulation and circulation of Cerebrospinal fluid. Bhramari is also called Humming Bee Breath. Sitting in a meditation pose, breathe in through the nostrils (deep breath) and breathe out slowly, thereby, producing the humming sound like a Humming Bee. Inhalation and exhalation time will be the same.

5. Suryabhedan

Surya is referred to the right nostril and Bhedan is piercing. Breathing in through the right nostril and breathing out through the left nostril is called Suryabhedan. This energizing Pranayama stimulates the sympathetic nervous system, cleanses the skull and in the Hathapradipika, it is mentioned that the heat generated by this Pranayama will destroy the worms in the stomach.

6. Shitkari Pranayama

Also called the Hissing Breath, this Pranayama is performed by touching the teeth of the upper and lower jaw together and breathing in. You will experience a cooling sensation on the sides of the mouth and tongue. This is also a tranquilizing Pranayama. Regular practice of this will improve digestion and reduce acidity. It is a good practice for people suffering from insomnia. It is especially useful during Summer as it reduces the body’s temperature. While practicing this Pranayama, one must make sure that the atmosphere is clean.

Disclaimer: Please consult your GOQii Doctor before you start Pranayama. For further guidance, you can reach out to an expert by subscribing for Personalised Health Coaching here.

For more on Yoga and meditation, check out Healthy Reads.

We hope this article helps you! Do let us know your thoughts in the comments below.

#BeTheForce

May 19, 2022 By Mubasheera Chaiwala 2 Comments

Pranayama To Detoxify The Body, Mind And Vital Organs

detox your body with pranayama

Pranayama is the yogic practice of breath control. It means the ability to expand our health by controlling the breath. There are various ways and positions to practice yogic breathing.

The combination of pranayama and meditation has positive effects in curing various problems like acidity, stress, anxiety, skin diseases, improved blood circulation, and managing lifestyle disorders such as thyroid, PCOS, controlling blood sugar and blood pressure. 

We breathe daily, right? So what is pranayama? Why Pranayama? 

Pranayama is slow, deep breathing, in a rhythm. The breathing that we do normally is not in rhythm and is non-harmonic. It is in pranayama that gets our mind and organs in sync. There are various pranayama practices which you can do daily. 

1. Kapalbhati Pranayama
This is a famous pranayama practice also known as The Skull Shining Breathing Technique. Kapalbhati has  physiological effects on cardiovascular, digestive and nervous systems.

Benefits of Kapalbhati Pranayama: 

  • It Generates heat in the system to help dissolve toxins and waste matter.
  • Daily practice helps in adding luster to your face and you get glowing skin
  • Improves digestion and can help alleviate gastrointestinal problems like acidity, indigestion and flatulence.
  • Improves the function of kidneys and liver as it provides a gentle massage to the organs.
  • If practiced daily helps in reducing belly fat.
  • Kapalbhati helps reduce stress in the eyes, thus reduces dark circles around the eyes.
  • It triggers your abdominal region, so it’s beneficial for diabetic patients.
  • It improves the blood circulation problem in whole body parts.

2. Anulom Vilom
Also known as Alternate nostril breathing, it has various benefits for the body internally and externally. Oxygen is pure and required by the body for every single process to take place and therefore, it is vital for us to breath right and Anulom Vilom serves the purpose. It is the best way of balancing the Tri Dosas (Tri means “three” and the meaning of dosas is impurities) in our body i.e. Vaat, Pitta and Kaffa. All three are the cause of all diseases. So, it is important to balance them. Our body gets ill when Tri Dosas are not in harmony.

Benefits of Anulom vilom Pranayama

  • It can provide some relief from mental health problems like Depression, Anxiety, Stress, Tension, etc.
  • Improves the working of the lungs, beneficial for  most respiratory problems like (Bronchitis, Asthma), etc.
  • Best breathing technique for boosting your memory – makes your brain sharper, increases concentration and gathers focus.
  • Improves your immune system, so it can cure general issues like cough & cold.
  • Alternate nostril breathing is an ideal breathing technique for maintaining your heart healthy.

3. Sheetali Pranayama
The meaning of the word “Sheetali” is cooling down. This pranayama practice is a process to cool your body down. It gives the feeling of coldness by decreasing the body temperature, thereby having a positive impact on our nervous system and endocrine glands. Extremely helpful during the summer season.

Benefits of Sheetali Pranayama

  • It is useful in managing disorders related to tongue, mouth and throat.
  • It is very beneficial in treating diseases of the spleen.
  • Helpful in fever by cooling the system down.
  • Controls and manages high blood pressure.
  • It purifies the blood.
  • Improves sleep quality and is best for fighting Insomnia.
  • It calms the mind, as it is an effective stress buster. Once our mind is calm, we can easily deal with negative emotions like  anger and anxiety.
  • Effective in hyperacidity. Excellent for people who have GERD and face issues with acidity and indigestion.

There is another breathing practice similar to Sheetali, known as Sheetkari pranayama. 

Both are similar, the only difference is the way of breathing. In Sheetali, we breathe in by folding the tongue and breathe out from the nose. In Sheetkari, we inhale through the teeth and exhale from the nose.

Benefits of Sheetkari Pranayama

  • Effective against dental problems like bad breath, bleeding gums and pyorrhea.
  • Balances body temperature.
  • Calms the mind, reduces emotional excitation and mental tension.
  • Can help you manage depression, anxiety and panic attacks. 

As a yoga instructor, I get these questions a lot of time: What is the best time to do pranayama? Generally, morning is the best time for a breathing exercise as it helps us activate our organs. Plus, on an empty stomach, we achieve optimum benefits. To know why morning yoga is beneficial, you can have a look at my previous article: https://goqii.com/blog/benefits-of-practicing-morning-yoga-at-home. 

We hope this article helps you! For more on yoga, check out Healthy Reads. You can also get tips and learn more about yoga and pranayama from experts by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

November 15, 2023 By Srini Leave a Comment

Breathing – A Forgotten Art

breathing

We eat 3-4 times a day, about 1.5kg of food, but we breathe 20,000 to 25,000 times a day – we intake about 20-25kg of air – We are not fully knowledgeable on breathing. Since it is an autonomous process, we do not – My research with Sleep naturally took me to research about “Breathing” and what I found out, woke me up (pun intended) and I decided to continue my blogs on Breathing.

3 external physical objects are consumed by us regularly. Life critically depends on them. Food, Water and Air. Food and Water can be paused through fasting for some time. But breathing cannot be paused beyond 10 minutes. Life will cease.

Only Free Divers can hold their breath for a maximum time of 10 minutes. We cannot and should not. Unlike eating food or drinking water, which are conscious activities, breathing is an  autonomous process. It is controlled by the medulla oblongata, a part of the brain stem. 

However, Both Indian and Chinese ancient wisdom has clearly found out that “Conscious Breathing” is the only process which can be used by human action to influence the brain functions and hence, the mind.

As evolving human beings, we have forgotten what is the natural and correct way of breathing. 

Our modern lifestyle has robbed us of natural breathing. We have got to relearn 

  • Correct Breathing 
  • Conscious Breathing

Unfortunately, there is little or no focus on breathing from modern medical science. 

Other than just asking you to breathe deep while checking heart/lung function using the stethoscope, I am not aware of any doctor visually observing or inquiring about how the patient is breathing!

My research into sleep took me naturally to breathing. So, I read James Nestor, the author of a recent bestseller on “Breath, the New Science of a Last Art”, Anders Olsson on “Conscious Breathing” and Wim Hof about the Wim Hof Method of breathing. 

I acknowledge the above authors in taking up the cause of breathing and explaining lucidly about the science behind breathing, the anatomy concerning breathing and some breathing techniques which have given me massive improvement in my health and attitude to life over the past few months.

Correct Breathing 

First let us learn about Correct Breathing and then I will talk about Conscious Breathing. So, what exactly is incorrect about breathing? All 3 aspects: 

  1. Breathing through the Nose
  2. Using Abdomen and Diaphragm for breathing
  3. Breathing Rhythmically and Slowly

Breathing through the Nose:
I wonder why I even should talk about this. Is this such a big thing? Then I really started observing the world around me – Shocking when I observed that my wife was breathing through her mouth during sleep (how I worked on it and corrected is a separate story).

We believe that it is ok to breathe through the mouth – this is as correct as eating through your nose! Nose is created to be the sole instrument of breathing! Period. Google it or look around when people are sleeping. Surveys and research says that at least 50% of people are breathing through their mouth during sleep! Add to this the percentage of people who have choked noses, COPD and other breathing issues! 

We are talking about a VERY LARGE proportion of the human population incorrectly breathing.

How do you breathe? Do you know? Ask your partner to observe while you breathe.

If you have a dry mouth when you wake up, if you  have a V-shaped upper palate (as against a U-shaped palate), If your tonsils are removed when you were a child, if you are snoring then IT IS QUITE LIKELY THAT YOU ARE BREATHING THROUGH YOUR MOUTH.

See what you are missing out if you breathe through your mouth?

  • Your nose captures impurities, particles, bacteria and viruses using the hair mucous surface in the nose when the inhaled air is going through.
  • Your nose heats up the air and moistens it using the moist mucous surface. Why is this important? The incredible process of Gas exchange in the lungs happens optimally only when the air is hot and humid (more about Gas exchange and the process/chemistry of breathing later).
  • It also adds the magical element of Nitric Oxide which is secreted in the sinuses. Nitric Oxide dilates the blood vessels as well as the air tubes of lungs, reducing blood pressure.

Tip: When you do Bhramari Pranayam (humming), you are releasing 15 times more Nitric Oxide into the breathed air and hence, practicing Bhramari Pranayama a few times a day during these days of the pandemic, can help you avoid getting infected. 

So, why not simply hum and breathe through your nose?

PS: All of what is stated above is a summary of reading so many research articles and you can google about any of them.

I will be sharing more on breathing in the articles to come! Stay tuned. For more breathing exercises, check out Healthy Reads. To learn breathing techniques with the right guidance from a certified expert, subscribe to Personalised Health Coaching here.

#BeTheForce 

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