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The key to effective pranayamas is diaphragmatic breathing. Most people breathe using their chest muscles instead of the diaphragm, leading to shallow, rapid and irregular breathing. This negatively impacts the effectiveness of pranayamas.
Chest Breathing vs. Diaphragmatic Breathing in Pranayamas:
Diaphragmatic Breathing | Chest Breathing |
Fully utilizes the lower lungs, maximizing oxygen exchange. | Engages only the upper lungs, limiting oxygen exchange. |
Enhances lung function, airflow, and blood circulation. | Provides shallow breaths, reducing pranayama benefits. |
Creates a suction effect, improving blood flow to the heart. | Does not enhance lung capacity or circulatory efficiency. |
Reduces heart strain and enhances overall circulatory function. | Fails to activate the diaphragm, leading to less relaxation. |
Promotes deep relaxation and makes pranayamas more effective. | Increases strain on the heart due to poor venous return. |
Chest Breathing Causes Stress & Disrupts Pranayamas:
➤ Chest breathing is part of the fight-or-flight response, which is triggered by stress.
➤ Since breath and mind are connected, chest breathing leads to restlessness, anxiety and tension, affecting pranayamas negatively.
➤ To fully benefit from pranayamas, one must switch to diaphragmatic breathing, which stabilizes both the body and mind.
How to Develop Diaphragmatic Breathing for Pranayamas:
Even though diaphragmatic breathing is simple and beneficial, it must be practiced regularly until it becomes automatic in pranayamas.
✅ Step 1: Practice Lying Down
for Pranayamas:
1. | Lie on your back on a mat or rug. |
2. | Place one hand on your chest and the other on your lower ribs/abdomen. |
3. | Inhale deeply - your abdomen should rise and your chest should stay still. |
4. | Exhale slowly - your abdomen should fall naturally. |
5. | Repeat regularly until diaphragmatic breathing becomes second nature in pranayamas. |
✅ Step 2: Practice Rhythmic Breathing in Pranayamas:
1. | Aim for slow and steady breaths - between 16-20 breaths per minute is normal, but slower is better for pranayamas. |
2. | Pranayamas done with slow diaphragmatic breathing improve oxygen exchange and blood circulation. |
3. | Practice pranayamas while standing, sitting, or lying down in Shavasana (corpse pose). |
4. | Exhale completely through the nostrils, making no sound, then inhale smoothly with minimal pause. |
Makarasana (Crocodile Pose) for Better Pranayamas:
If it’s hard to start diaphragmatic breathing in a sitting position,
Try Makarasana (Crocodile Pose):
1. | Lie on your stomach with legs slightly apart, toes pointing outward. |
2. | Fold your arms in front of your chest, resting your forehead on them. |
3. | As you inhale, feel your abdomen pressing against the floor - this is essential for pranayamas. |
4. | As you exhale, feel the abdomen relaxing, which deepens the effect of pranayamas. |
5. | This helps in understanding diaphragmatic breathing and making pranayamas more effective. |
Sandbag Breathing Exercise to Strengthen Pranayamas:
This method strengthens the diaphragm and abdominal muscles, making pranayamas more effective.
✅ How to Do It:
1. | Lie on your back in Shavasana. |
2. | Gently place a 5-pound sandbag on your abdomen (below the navel if you have heart/lung issues). |
3. | Close your eyes and breathe normally essential for pranayamas. |
4. | Feel the sandbag rise with inhalation and drop with exhalation - this strengthens pranayamas. |
5. | Exhalation should be effortless; only inhalation requires gentle effort - a key principle in pranayamas. |
6. | Practice for 3-5 minutes, then relax to absorb the effects of pranayamas. |
7. | Increase the weight gradually up to 15 pounds for stronger pranayamas. |
Benefits of Diaphragmatic Breathing in Pranayamas:
✔ Pranayamas slow down the breath rate, improving oxygen flow.
✔ Pranayamas provide a gentle heart massage as the diaphragm moves.
✔ Pranayamas help vital organs like the liver, pancreas, spleen, stomach and intestines.
✔ Pranayamas relieve stress and tension, preventing physical and mental illnesses.
✔ Practicing pranayamas for 10 times daily over 2 months brings deep relaxation, better than deep sleep.
✔ Pranayamas create a calm nervous system, leading to a softer voice and peaceful face.
Start Your Pranayama Journey Today!
Unlock the power of breath with Pranayama - a practice that enhances energy, clarity, and inner peace. Whether for stress relief, lung strength, or deeper meditation, mindful breathing transforms well-being.
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