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Techniques of Pranayama

7/23/2021

The concept of Breathing & Pranayama has been already discussed in a separate article. This article is aimed at discussing various techniques of pranayama. Pranayama may be practised in Sukhasana, Ardha Padmasana, Pradmasana or Sidhasana. Brahmamuhurt or Amritavela (3.30 AM to 5.30 AM) is the best time for practicing Pranayama. Pranayama has different forms such as Ujjayi, Nadi Shodhana, Kapalabhati, Sitali, Bhastrika, Anulom-velom, Udgeeth etc.

Basic Ingredients:

Sit in comfortable position preferably in meditative asanas.
The clothing worn should be light and loose.
The place of practice should be clean, quiet and properly ventilated.
The best time for practice is early in the morning after asanas and before meditation. One should practise at least half an hour before taking food and four hours after food.
Moderation in eating is essential.
Awareness on the mechanics of practice is an essential part of pranayama.
Practice of yogic breathing should be without any strain.
Do not hold the breath for longer than is comfortable.

Techniques Pranayama:

Nadi Shodhana –

It is the practice whereby pranic pathways are purified and decongested. The free flow of prana brings good health in the physical body. A single inhalation and exhalation are one round of prana shuddhi. There are several stages of Nadi Shodhana which need to be mastered before proceeding to the next. Succeeding stages of nadi shodhana aims to make inhalation, retention and exhalation longer and longer in duration. Maintain awareness of the breathing and counting. The successive stages are as under:

Nasagra Mudra (Nose tip position) – Inhalation & exhalation through same nostril. Close the right nostril with thumb. Slowly inhale and exhale through the left nostril. Then close the left nostril and repeat the process through right nostril. Then mentally count the duration of inhalation & exhalation. The ratio of inhalation and exhalation try to be 1:2 respectively.
Anulom-Velom – Closing of right nostril with the thumb and inhaling from left nostril, then closing right nostril & exhaling from right nostril, and vice-versa. This helps to balance and harmonize the functioning of the right and left hemispheres of the brain. It has a soothing effect on the nervous system and calms the mind. Master the practice with ratio (Inhalation:Exhalation) - 1:2.
When comfortable at stage b, start retention of breath after inhalation for short period by closing both the nostrils. One cycle – inhalation through left nostril, retention, exhalation through right nostril, then inhalation through right nostril, retention of breath, exhalation through left nostril. The exhalation should not be in one gasp but must be controlled, the duration being twice that of inhalation. Retention of breath after inhalation (antar Kumbhaka) helps to eradicate impurities from the body. Kumbhaka allows one to gain some control over the mind. The ratio of duration of one round as follows: Inhalation: inner retention: exhalation: inhalation: inner retention: exhalation – 1:2:2: 1:2:2.
After mastering stage c, aim to eventually make the ratio of one round – Inhalation: inner retention: exhalation: inhalation: inner retention: exhalation - 1:4:2: 1:4:2, after mastering move to ratio – 1:6:4: 1:6:4, then to ratio - 1:8:6: 1:8:6.
Having mastered the stage d, one should proceed to the next ratio Inhalation (Pooraka) through left nostril: inner retention (antar Kumbhaka): exhalation (Rechaka) through right nostril: Retention externally (Bahir Kumbhaka): inhalation through right nostril: inner retention: exhalation through left nostril: retain externally - 1:8:6:1: 1:8:6:1, after mastering move to ratio - 1:8:6:2: 1:8:6:2.
Having mastered the stage e, one should proceed to combine the practice of Jalandhara bandha: Inhalation through left nostril (Pooraka): Jalandhara bandha, inner retention (antar Kumbhaka): exhalation through right nostril (Rechaka): Retention externally (Bahir Kumbhaka): inhalation through right nostril: Jalandhara bandha: inner retention: exhalation through left nostril: retain externally - 1: JB:8:6:2: 1: JB:8:6:2.
Practice of jalandhara Bandha in combined with Ashwani Mudra.
Uddiyana bandha is done during external breath retention only, combined with jalandhara bandha.
If mastered upto above stage, one incorporate maha bandha (all the three – Moolabandha, uddiyana bandha & Jalandhara bandha) during external breath retention only.
Samaveta Pranayama – The Sanskrit word Samaveta means ‘together’. It is a practice where one breathes through both the nostrils. Sit comfortably and hold the neck & head upright, movement of chest & abdomen as rhythmical as possible, deeply breathe, wave like motion in chest & abdomen, keep eyes closed, at the end of inhalation hold the breath, exhale as much air as possible and then inhale.
Ujjayi Pranayama (Psychic breath) – In this Pranayama, sit comfortably and hold the neck & head upright. Slightly contract the throat which shall also contract abdomen automatically. Breathe slowly and deeply through nose. As the air passes through a narrower air passage in the throat, one hears a continuous hissing or whispering sound in the region of throat and “haa” sound during exhalation. Ujjayi Pranayama applies slight pressure on carotid sinuses situated on each side of the main artery supplying blood to the brain. Carotid sinuses regulated the blood pressure. The pressure on Carotid sinuses during Ujjayi Pranayama causes lowering of blood pressure which relaxes the body & mind. Khechari mudra accentuates this pressure in throat region. It refreshes brain, calms and stimulates vagus nerve and cranial muscles and enhances lung capacity.
Bhramari Pranayama – Bhramari means “bee”. In the practice, close the ears with thumb and the eyes with index & middle fingers and place ring & little fingers near your nostrils and below your lips. Breathe in slowly & deeply; while breathing out make a humming bee sound. The humming bee sound should be smooth and continuous. The exhalation should be slow & controlled and humming sound be for entire duration. Extend the exhalation as long as possible. One should hear the sound vibrating within the head. Bhramri helps to clear and strengthen the respiratory system and improve vocal resonance.
Bhastrika Pranayama – The Sanskrit word bhastrika means ‘bellows.’ Air is drawn forcefully and quickly in and out of the lungs. Inhalation and exhalation, both should be equal when it comes to duration. It increases the flow of air into the body, which produces inner heat, both gross and subtle. The heat burns up impurities including mental neuroses. Bhastrika is direct method of self-purification through tapas. Draw air in and out of the nostrils over and over again like blacksmiths bellows. Bhastrika should be practised after asanas and before meditation. One round is stage 1 to 3. One can do 3 to 10 rounds. It should not be done by people who suffers from high BP, any heart ailments, hernia and vertigo.

Stage – 1 - Forceful inhalation is induced by fully expanding the abdominal muscles and forceful exhalation is induced by firmly and quickly contracting the abdominal muscles only. It should be sufficiently fast so that the sniffing sound is heard in the nose as one breath in and out. The whole process of breathing should be rapid and rhythmical. After completing 10 rapid respirations, breathe in deeply through the left nostril; keep the right nostril closed, hold the breath, press the chin against the chest, contract the throat as done in jalandhara bandha, contract the perineum as in mooladhara bandha, hold the breath till comfortable, then raise head, breathe out slowly through left nostril.

Stage – 2 – repeat the whole process as stage 1 through right nostril.

Stage – 3 – Open both nostrils, breathe in and out deeply and rapidly 10 times through both nostrils together, then inhale deeply and slowly through both nostrils, close both nostrils, hold the breath, press the chin against the chest, contract both throat & mooladhara chakra, hold till comfortable, release the breath slowly through both nostrils.

Kapalbhati Pranayama (frontal brain bellowing) – In this process, exhalation is active and inhalation is passive. Exhalation is done forcefully with sharp ‘puffing’ sound by drawing abdomen in. It purifies the frontal portion of brain, balances chemicals and fluids, energizes all systems, builds muscle and bone mass, and increases stem cells in bone marrow and

Process – Sit in comfortable asana, hold the back upright, close the eyes, awareness at chidakasha, abdominal muscles to expand passively during inhalation, exhale with forceful contraction of abdominal muscles, repeat number of times till comfortable (60 – 100), then take one deep & slow inhalation, breathe out as much as possible, do maha bandha, end of first round, repeat rounds (3-10). People suffering from high BP, vertigo, hernia and so forth should not practice this pranayama.

Sheetali pranayama – In Sanskrit the word Sheetali means cooling or relaxing. Inhalation is done deeply through the mouth allowing the air to pass through the tube of folded tongue and then mouth is closed. Exhalation is done through both nostrils. It reduces heat, cools the brain, eyes, ears, nose, mouth and skin, purifies blood and air passages, quenches thirst and appeases hunger. Sheetali pranayama alleviates diseases of the spleen and other large organs of the body, and helps to remove fever, indigestion and bilious problems. It also eradicates all poisons from the body. Process – sit in comfortable meditative asana, hold back & head upright without strain, close the eyes & relax, be aware of breathing, roll the tongue, slowly inhale through the tube-like tongue, breathe in deeply, withdraw the tongue and hold the breath, do jalandhara bandha, after a few seconds release the jalandhara bandha, exhale slowly through the nose, be aware of exhalation, first round complete.
Sheetkari pranayama (Hissing breath) – Inhalation produce ‘shee’ sound. Process – sit in comfortable meditative asana, press the lower & upper teeth together and separate the lips as much as possible, hold back & head upright without strain, close the eyes & relax, breathe in slowly & deeply, at the end of inhalation close the mouth, do khechari mudra, hold the breath, do jalandhara bandha, after a few seconds release the jalandhara bandha, release the bandha & raise the head, exhale slowly through the nose, be aware of exhalation, first round complete. Do more rounds. The practice cools the body & mind, soothe away mental tension, useful for alleviating psychosomatic diseases such as high BP. It also purifies blood and improve digestion.
Kaki mudra (Crow’s beak) – sit in comfortable asana, place the hands on the lap or on the knees, keep the eyes open throughout, do nasikagra dristi, inhale through mouth shaped like a crow’s beak, at the end close the mouth, exhale through nose, first round complete, repeat. The practice cools the body & mind, soothe away mental tension, useful for alleviating psychosomatic diseases such as high BP. It also purifies blood and improve digestion.
Udgeeth - Inhale deeply via your nose as your diaphragm gets full with air and then exhale. While you are exhaling, make the sound of “o” and little less than half-way, make the sound of “m”. Make sure that the sound of “o” is much longer than “m.”
Moorchha Pranayama (The fainting pranayama) – It is a very powerful practice to induce pratyahara especially if it is done with extended kumbhaka. People suffering from vertigo, brain haemorrhage, high BP should not do. One should stop the practice when he feels a fainting sensation.
Technique 1 – Sit in any comfortable asana, hold spine & head upright, fold tongue in khechari mudra, do shambhavi mudra, inhale deeply & slowly in ujjayi pranayama and simultaneously bend head backward so that the movement of head is synchronized with the inhalation, at the end of inhalation head should not be completely backwards, straighten the arms, lock the elbows & press the knees with the hands, continue khechari mudra, hold kumbhaka till comfortable, fix the awareness on the eyebrow centre, then bend the arms, slowly exhale with ujjayi pranayama as the head face forwards, eyes completely closed, relax, breathe normally, end of first round, repeat.
Technique 2 – as technique 1 except instead of head moved backward practise jalandhara bandha – khechari -> Shambhavi->Ujjayi->Jalandhara -> continue khechari & Shambhavi.
1. Surya Bheda Pranayama (piercing sun or Pingala nadi) – It is concerned with stimulating and awakening energy within physical and pranic bodies. The awakening of pranic pathway: Pingala nadi. Surya bheda pranayama purifies the frontal part of the brain, remove all kinds of wind problems and eradicate bacteria within the body. It transforms lethargy into dynamism.

Process –

Technique 1 - sit comfortably, hold spine & head erect without strain, place the hands on the knees, close the eyes, relax the whole body, raise right hand in front of the face, place the index and middle fingers on forehead, ring finger and thumb on either side of the nose, close the left nostril, inhale slowly & deeply through right nostril, at the end of inhalation close both nostrils, hold the breath till comfortable, exhale through left nostril, do many rounds.
Technique 2 – similar to technique 1 except – during inhalation imagine that the breath is being drawn up from the reservoir of energy in the naval region, it is recharging full body, during retention of breath (Kumbhaka), do jalandhara bandha.
Technique 3 - similar to technique 1 except – during retention of breath (Kumbhaka), do jalandhara & mooladhara bandhas.
1. Ujjayi Pranayama with Aum – the practice calms the nervous system and removes all worries and troubles from the mind. It helps in reducing high BP and heartbeat. Process – the practice can be done in any comfortable posture. However, shavasana is recommended. Be aware of the breath flowing in & out, close the eyes, move the awareness down to the throat, feel the breath in the throat, contract glottis, breathe deeply & softly (it shall produce light sound like snoring), feel the breathing being done through the throat only, mentally chant aum while inhaling & exhaling.
2. Chaturtha pranayama - It is both a pranayama and a meditative practice. It is combination of breathing, mantra and chakra awareness. It is a very powerful technique. Chaturtha means four, it is fourth pranayama, other three are – inhalation (Pooraka), exhalation (Rechaka), retention (Kumbhaka). This pranayama induces fourth state i.e., turiya, the transcendental state where words and definitions fail to reach, the state of super-consciousness. For chaturtha pranayama, locations of chakras must be known. The ‘O’ sound should be synchronized with inhalation and the ‘m’ sound with exhalation. This practice soothes away tensions in the mind and perception introspective, sharp and one-pointed. It can lead to dhyana. Process – the process has five stages:

Stage 1 – Breathing exercise – sit comfortably, close the eyes, hold back straight, breathe deeply in & out without retention (one round), do as many rounds as possible (at least 20), let the breath become deeper and more subtle. Fix awareness on the rhythmical flow of breath. Proceed to stage 2.
Stage 2 – Synchronization of breathing with Om – continue deep breathing, mentally synchronize the mantra “Om” with the breath. O with inhalation & m with exhalation. Breathe through the nose. Continue this mantra with awareness of breath.
Stage 3 – Individual chakra awareness – continue stage 2. Simultaneously fix the attention on any one of the chakras, at the eye brow centre (bhrumadhya). Feel that you are breathing in with the mental sound ‘O’ at that centre. Feel that you are breathing out with the mental sound ‘M-M-M-M’ at that centre. Continue in this manner with the awareness of breath, mantra and psychic centre.
Stage 4 – Chakra piercing – fix the attention at sahsrara. With inhalation and the sound ‘O’ feel that all the chakras are being pierced in turn in the following order, starting from sahasrara-ajna-vishuddhi-anahata-manipura-swadhisthana-mooladhara. Feel the breath and ‘O’ sound moving downwards through the spine. Then with exhalation and the sound ‘M-M-M-M’ feel the chakras being pierced in turn from mooladhara upwards to Saharara. Feel the breath and ‘M’ sound moving upwards through the spine. Round one complete. Do as many rounds as possible.
Stage 5 – Subtle Japa – Again chose any one chakra (eyebrow centre). Continue mental repetition of Om synchronized with the breath, but now no need to be aware of breath. Feel the ‘O’ and the ‘M’ sound at the chosen centre. Continue as long as possible. This will lead to deep introspection and relaxation of the mind. This is the end of practice.
Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati

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Breathing & Pranayama

7/2/2021

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Breathing & Pranayama
Pranayama is made out of two Sanskrit words – Prana refers to “cosmic energy or life force” and ayama refers to “expanding, prolonging, restraining, extending & stretching”. Prana and breath are two different aspects but naturally associated. While breathing is physical process, pranic process is subtle in nature and not physically seen. Pranayama is not mere breathing exercise but activate as well as regulate the bioplasmic or life energy and make oneself more sensitive to vibrations in the cosmos and within. It is a method of refining the make-up of one’s psychic energy network (pranic body), and in turn one’s physical body and mind.

Dr Harold Burr established in 1935 that all organisms are enveloped by an energy or electrodynamic field (pranic body). Electrocardiogram (ECG) and electroencephalograph (EEG) tests, measure the electromagnetic activity of the heart and brain, respectively. When electromagnetic activity ceases, life ceases. Electromagnetic energy controls our chemistry. Our bodies naturally conduct electricity. In fact, every organ and cell in the human body has its own field. The magnetic field produces electrical currents. Most electrical activity in vertebrates and invertebrates occurs at extremely low frequencies (ELF), with characteristic maxima below 50 Hz. Disruption of this energy in cells causes impaired cell metabolism.

When an organism was photographed with Kirlian high frequency photography technique (developed in Russia), strange and complex patterns of light are seen to pervade and are emitted from the object. This energy was not found to be electrical or heat or magnetic. The energy has been termed as bioplasmic energy. The change in patterns of bioplasmic energy indicates that a disease will occur before it actually happens. Kirlian photography showed that mental or emotional stress tends to blur the bioluminescence surrounding the organism. The emotional and mental problems are reflected in the physical body via the pranic body as well as the nervous system.

The electromagnetic field created by the agitated or relaxed people impacts the other people in their company at subconscious level. The good or bad health of individuals also influences the patterns, which indicates just how sensitive we are to bad health of others. While investigating with the technique on an organism who died, it was found that as life slowly oozed out of the organism, the intensity and orderliness of the bioplasmic body slowly reduced. Eventually, the bioluminescence disappeared completely. Researchers in Canada have artificially created energy waves which cause different responses in individuals or group of people and drastically changed their mood.

As per modern science, inhalation of oxygen reaches at cell level and oxidation of glucose takes place in mitochondria (present in the cytoplasm of all eukaryotic cells). Mitochondria are power-houses of the body which provides chemical energy or bioplasmic energy. This bioplasmic energy or prana acts as physical energy, as mental energy, as intellectual energy, sexual energy, spiritual energy and cosmic energy. It is prime mover of all activities. This prana is drawn from cosmic source i.e., from sun & circulating space. Prana is consciously infused into the body; this results in the recharging of organs, tissues and cells. Prana (not breath) is sum total of the cosmic energy. The Prana is vital force that is manifesting as the actions of the body, as the nerve currents. Prana is in constant contact of consciousness. It is said that as long as the breath is still, prana is still, and hence consciousness is still. Hence, the practice of pranayama stabilizes energy and consciousness.

Pranayama stops wastage of vital energy, brings internal purification, draws the mind inwards and connects to deeper levels of consciousness. Pranayama refreshes and energizes the brain, calms the mind, removes stress, negativity and makes all the systems function well. In Yoga Chudamani Upanishad, it is said there is no discipline higher than pranayama. Pranayama is not only an instrument to steady the mind, but also the gateway to concentration & Dharna.

Breathing:
1.    Breathing is the physical process of exchanging gases between the cells and the environment. It is both voluntary and non-voluntary.
2.    Shallow breathing leads to insufficient oxygen in body. Most people while sitting breathe less than half a litre of air which is one-eighth of full capacity (4 litres).
3.    Deep breathing fills the lungs to greater extent and removes stagnant air. During yogic or deep breathing, breathing combines all the three modes of breathing viz. abdominal breathing associated with movement of diaphragm & outer abdominal wall; middle breathing associated with muscular contraction & expansion of ribcage and upper breathing which involves rising of shoulders & collar bones. Ten minutes of yogic breathing daily can work wonders.
4.    Breathing rate is directly related to emotions. The patterns of breathing change with emotional status of the mind. Rapid and irregular breathing signifies tension in mind. The breath is jerky during anger, momentarily ceases during periods of fear, gasps during amazement, chokes during sadness, and slow, deep and rhythmical breathing indicates calmness and wellbeing.
5.    Ancient Hindu scientists found that the span of life is inversely proportional to the rate of breathing. Generally, 15 breathes are taken in a minute (i.e., 21,600 breaths per day taking the life to 120 years) which reduces due to poor living habits. However, during pranayama, the rate is slowed down to 5 breaths per minutes thereby extending the life period.
6.    Animals which breathe slowly such as elephants, snakes, tortoises etc., epitomize calmness, whereas fast breathing animals such as birds, dogs, cats and rabbits appear to live a much more stressfully. Animals which breathe slowly are renowned for their longevity. Sea turtle breathes at a rate of 4-5 respirations in a minute and lives to an average age of more than 300 years.
7.    While it is difficult to control the mind and emotions directly, they can be mastered indirectly by using the breath. Thus, breathing is an important bridge between the mind and the body and can influence them both, as proven in many scientific studies. By rhythmical breathing, it brings a tendency of all the molecules in the body to move in the same direction. It tends to bring a rhythmic action in the body, and helps us, through the respiratory centre, to control the other centres.
8.    The alternate breathing helps to unlock the channels through which prana flows. The flow of prana through ida nadi and pingala nadi is balanced. Balancing the flows of breath in the two nostrils is that the ida and pingala flows are simultaneously equalized.

Medical scientists have discovered that the left hemisphere of the brain controls the right side of the body. It is involved mostly with rational thinking, analysis and verbal communication. It processes information in a linear, sequential manner, looking at cause and effect. The right hemisphere controls the left side of the body and is involved in intuitive processes, space orientation, and recognition of things, creation and processes which involve integrating many pieces of data simultaneously.

We breathe predominantly through either one nostril or the other, and about every three hours this trend changes sides. When the right nostril is clear and left hemisphere of the brain is more active, one feels like doing more rational, assertive, aggressive activities. When the left nostril is clear, and the right hemisphere of the brain is more active, one is inclined towards more passive, receptive, intuitive activities.

Pranayama:
1.    When prana fluctuates than the mind also fluctuates; when the prana becomes steady then mind also becomes steady. Pranayama induces mental tranquillity.
2.    Pranayama is concerned with removing congestion in the psychic energy channels (pranic passages, nadis). As per ancient yogic scriptures, there are seventy-two thousand nadis. Of these nadis, there are three nadis viz. Ida, Pingala and Sushumna, which are most important. The three energy channels pass through spine and connects the perineum and brain. Ida energy channel emanates from left side of mooladhara chakra near perineum, passes through spine on left side and crosses on right side at ajna chakra in brain. Pingala emanates from right side of mooladhara chakra and crosses on left side at ajna chakra in brain.
3.    The fluctuation of prana depends on nature of physical and mental activities. People with extroverted temperament accomplish physical work with more success. People with introverted temperament perform mental work better. During physical work, heat is generated and there is greater flow through right nostril. During mental activity, there is greater flow through left nostril. Under ideal circumstances, the flow in each nostril should be dominant for a total of about twelve hours over each daily cycle of 24 hours. Hence, temperament needs to be balanced.
4.    During inhalation the flows of air through both nostrils meet at appoint at the centre of the eyebrows; and during exhalation the air flows diverse from the centre of the eyebrows. One may learn to breathe through both nostrils equally, bringing about an integration and synthesis of the two major aspects of our personality. When this is done, it said that the energy of the breath flows through the central shushumna nadi, producing a feeling of well-being, serenity and profound understanding. This is the ideal state for practice of meditation.

Components of Pranayama:
Pranayama is the process of prolongation of inhalation, retention and exhalation of the prana in the specific manner. Pranayama enlarges the lungs capacity which improves oxygen absorption. Components of Pranayama are:
1.    Inhalation (Poorka)
2.    Exhalation (Rechaka)
3.    Retention of breath after inhalation (Antaranga Kumbhaka)
4.    Retention of breath after exhalation (Bahiranga Kumbhaka)
The most important part of higher pranayama practices is Kumbhaka. In advanced techniques of pranayama, the air pressure in lungs becomes equivalent to atmospheric pressure leading to cessation of respiration. If antara kumbhaka establishes consecration of the seer, bahya kumhaka frees one from the four aims of life. During pranayama, it is suggested - inhalation – 4 times; retention – 14 times and exhalation – 8 times. But it may differ from one type of pranayama to another and based on guidance of spiritual teacher.

Kevala Kumbhaka - Kevala means ‘only’, Kumbhaka means ‘retention’. Kevala and Kaivalya means that experience which is beyond duality. The Kumbhakas are performed in order to induce the spontaneous occurrence of Kevala Kumbhaka, where one becomes perfectly receptive to the inflows of higher consciousness. The bandhas (Jalandhara, Uddiyana and Moola) are powerful techniques of inducing Kevala Kumbhaka.

Types & Practice of Pranayama:
Pranayama may be practised in Sukhasana, Ardha Padmasana, Pradmasana or Sidhasana. Brahmamuhurt or Amritavela (3.30 AM to 5.30 AM) is the best time for practicing Pranayama. Different types of pranayama have beneficial impact on internal organs such as digestive system, circulatory system, respiratory system, nervous system etc. Pranayama has different forms as under -

Ujjayi – It lowers the blood pressure which relaxes the body & mind.
Kapalabhati - It purifies the frontal portion of the brain, massages the abdominal organs and improves respiration.
Sheetali - It alleviates diseases of the spleen and other large organs of the body, and helps to remove fever, hunger, thirst, indigestion and bilious problems.
Bhramri – It helps in reducing the stress, anxiety, anger, and frustration; reducing the blood pressure; providing a good sonorous voice; and removing throat ailments,
Bhastrika – It produces heat which burns impurities including mental neuroses.
Anulom-Velom – It helps to balance and harmonize the functioning of the right and left hemispheres of the brain. It has a soothing effect on the nervous system and calms the mind.
Udgeeth - It calms the mind and brings stability; relieves tension, anger and anxiety. It is effective against hypertension.

Benefits of practicing Pranayama on a regular basis:

Improves lung capacity
Strengthens abdominal muscles
Lowers blood pressure
Reduces cholesterol
Beneficial for sinus issues
Reduces stress
Increases alertness.
To rouse the coiled-up power in the Muladhara, called the Kundalini.

Reference:

A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati
Babaji and the 18 Siddha Kriya Yoga Traditions - by Marshall Govindan

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Breathing & Pranayama

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Techniques of Pranayama

Breathing & Pranayama

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