Yoga for heart: Different types of Pranayama to improve heart health | Health


Our hearts are constantly being negatively affected due to the bad habits we develop over time, and from sitting in front of a desk all day to excessive drinking to too much stress, all of these habits not only increase our risk of heart disease, but also also aggravate existing heart diseases. Although modern medical science has made immense strides in treating heart disease, the natural way plays an important role in maintaining and regulating heart functions, and one such natural process is pranayama, or the science of breath control.

It only takes a few minutes to perform pranayama, which instantly lowers blood pressure and heart rate. The daily practice of pranayama can help permanently lower blood pressure and heart rate, which means the heart works slower and wear and tear is also reduced, but the best thing about pranayama is that it can be practiced anywhere without any equipment .

How can pranayama be effective for heart health?

Heart attacks usually occur when an artery that supplies blood and oxygen to the heart becomes blocked, causing fatty deposits to build up over time that form plaques in the heart’s arteries. When a plaque ruptures, it causes a blood clot to form, which can block arteries and lead to a heart attack.

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In an interview with HT Lifestyle ahead of World Heart Day, Dr. Rajeev Rajesh, Chief Yoga Officer at the Jindal Naturecure Institute, said: “Research has found that different forms of pranayama can produce different effects where slow pranayama techniques can be useful for the prevention and treatment of heart disease. According to a study, 15 days of pranayama practice along with meditation helped reduce resting heart rate, diastolic blood pressure, mean arterial blood pressure, and systolic blood pressure in 50 participants in the 20-60 age group. Breathing techniques can help eliminate the root cause of heart disease and even reverse its course. Pranayama also helps reset the autonomic nervous system, reducing arousal from external stimuli and thus reducing anger and hostility.”

He raved about some of the benefits of pranayama, emphasizing that it leads to:

a) Decrease in heart rate and blood pressure

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b) Relief from anxiety and stress

c) Regulates the oxygen supply to the heart

d) Improves sleep

e) Strengthens the lung muscles and reduces shortness of breath

dr Rajeev Rajesh spilled the beans on the different types of pranayama to improve heart health. these include –

1. Anuloma Viloma

Method: Sit upright in a comfortable meditation posture. Place your hands on your knees in a mudra and gently close your eyes. Adopt nasika mudra. Close the right nostril with your thumb and breathe in slowly through the left nostril. Release your thumb from your right nostril and exhale slowly. Now breathe in through the right nostril. Release the ring finger from the left nostril and exhale slowly through the left nostril. The exhalation must be slightly longer than the inhalation. This ends one round. Practice 10 rounds.

2. Bhramari

Method: Sit upright in a comfortable meditation posture. Press the earcup with your thumb. Place the index finger on the forehead and gently press the eyes and sides of the nostrils with the remaining fingers. Keep your mouth closed throughout the exercise. Breathe in deeply through your nose. As you exhale, create a gentle buzz from your throat and nose and feel the vibration in your brain. Practice 5 rounds.

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3. OM Uccharan

Method: Sit upright in a comfortable meditation posture. Sing “O” 3/4 times and “M” 1/4 times ie OM with loud echo, causing cranial nerves to vibrate. Practice three rounds.

Caution Tips:

dr Rajeev Rajesh warned: “People with chronic conditions require medical advice from a doctor before beginning practice. There should be no effort during pranayama practice. Always breathe through your nose unless otherwise instructed. Keep your breath rhythmic and even. It should not be practiced when the lungs are congested. Pranayama should be practiced at least three hours after meals. When practiced in combination with regular asanas, a healthy balanced diet and a positive attitude, pranayama can bring immense benefits to the heart and make life more enjoyable, but before beginning the practice it is always advisable to seek professional advice and guidance to search.”



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