Pranayam is made up of two words Prana + Ayam.

Prana is the vital force present in whole cosmos. We have been provided Prana, the supreme source of energy by the creator. Proper utilisation of this free source of energy can make remarkable changes to our physical and mental health, vitality and self confidence. Prana is more subtle than air and can be defined as the energy essence that is within everything in the universe.
Ayama means to control or to give a rhythm or a definite flow.

In this sense Pranayama may be defined as a process and technique through which vital energy can be stimulated and increased and this brings about perfect control over the flow of Prana within the body. Pranayama locks the scattering of pranic energy, consolidates it at the centre of your body-mind complex and laser-beams it to an intense awareness of the self. In simple language Pranayam can be said to be the right form of breathing technique to control our energy.

Breathing Technique: We can train ourselves to breathe more slowly and more deeply. We can reduce our breathing rate from about fifteen breaths a minute to 5-6 breaths a minute. Reduced breathing rate leads to slowing down the heart rate as more oxygen can be pumped even with less number of breaths. Time of exhalation should be longer than that of inhalation in the breath cycle.

Types of Pranayama:
1.Bhastrika Pranayama
2.Kapal Bhati Pranayama
3.Baghi Pranayama
4.Anulom Vilom Pranayama
5.Bhramari Pranayama
6.Udgeet Pranayama

Most of us are not well aware of tangible and intangible benefits of Pranayama. All benefits of pranayama cannot be written down, few of them are listed below:-

Healthy Heart: Heart is the key organ of our body which beats about 70 times per minute to pump blood non-stop all your life. The health of your heart indicates our life expectancy and quality of life in old age. More oxygen in the blood means more oxygen to muscles of the heart.

Better Blood Circulation: As a result of better breathing techniques, the freshly oxygenated blood travels from lungs to the heart. The heart pumps it via arteries and blood vessels to every part of the body, where in turn is absorbed by every tissue and cell. This improves the blood circulation and more oxygen energy reaches all parts of your body.

Stress Management: Pranayama is an excellent stress relief technique. Pranayama practice provides freedom from negative thought, anger, depression, lasciviousness, greed for money, arrogance etc. With pranayama fluctuations of mind are controlled and it prepares the mind for meditation. With practice of pranayama, we can experience lightness of body, feeling of inner peace, better sleep, better memory and better concentration whereby improving the spiritual powers/ skills. Mental peace and clarity of thought occur in our mind. Cheerfulness and enthusiasm is increased in life.

Functioning of Body Organs: By practice of pranayama all body organs gets more oxygen, toxins are removed from body; therefore onset of various diseases is prevented. Better functioning of autonomic system improves the working of lungs, heart, diaphragm, abdomen, intestines, kidneys and pancreas. Digestive system improves and diseases pertaining to digestive organs are cured with good appetite. General irritability due to lethargy/ fatigue vanishes. Pranayama strengthens the immune system. Pranayama reduces wear and tear of internal organs.

Longevity and Quality of Life in Old Age: Higher the breath rate, lower the life of creature in the world. Dog and monkey have higher breathing rate and lower life in contrast with elephant and tortoise taking four to five breaths in a minute and it lives up to 200 years or more. As a person with sedentary lifestyle reaches middle age, lung tissues tend to grow less and less elastic and lung capacity decreases. Pranayama can help to reduce the effects of following old age problems.

The body follows what the mind conceives. The condition of the mind often affects how the body performs, which explains why people who are stressed often suffer from accelerated aging and health problems. Follow these top 10 ways to relax and give your mind and body a good break.

1. Learn to breathe.

Breathing comes unconsciously, which sometimes encourages us to take it for granted. Several times a day, when you feel stress coming on or you feel tired and unenthusiastic, do a few deep breathing exercises. Here’s how:

Sit or stand with your spine straight and stretched slightly. Then slowly take a breath at a slow count of 3 and exhale just as slowly. Allow your lungs to expand as you take in the air and empty it as you breathe out. If it helps to close your eyes, then do so. Fresh oxygen helps enliven your blood and the slow breathing encourages you to sit or stand still for a moment.

2. Stretch.

Another way to relax is slow stretching. Whether you’re standing or seated, always keep your spine straight and allow both of your arms to dangle loosely at your side. Feet should be flat on the floor and relaxed.

Slowly raise your arms high, as if you’re reaching for the ceiling and slowly raise yourself on the ball of your feet. Follow the movement of your hands with your eyes so that your head can tilt back. Hold this position for a count of 10 and then slowly bring down your arms.

3. Increase your physical activities.

Or at least get yourself one if you haven’t got any up until now. Contrary to what other people think, exercising actually helps you relax afterwards. It cleanses your body of toxins by inducing sweat, increases your blood flow and the flow of oxygen to the brain and it works up your muscles.

Start slowly and gradually build up until you are able to maintain a regular schedule.

4. Watch your diet.

What you eat affects your mood. Another great way to relax is to maintain a diet that is rich in nutrients, such as antioxidants, folate and omega-3 fatty acids. Eat more fruits and vegetables and when you’re thirsty, grab a bottle of water and keep away from sodas and flavored drinks.

5. Get enough sound sleep.

Sleep is about quality and not just quantity but in times of stress, it’s best to get as much sleep as you can. About 6 to 8 hours should get you the rest you need.

Getting enough sleep is an excellent way to relax. It allows your body to regroup and recover and it eases your mind of other concerns.

6. Use music.

If music works for you, use it. Stick to soft tunes and don’t whip out that Metallica CD just yet. Rock music tends to use heavy bass lines, hard percussions and strong lyrics. If you want to relax, turn to soft and easy listening and save those faster tunes for some other time.

7. Turn away from the modern trappings of your life.

Often, the most relaxing things are also the ones that are the most basic. Once a week or at least more, turn off the TV, unplug it and keep the remote out of easy reach. Turn off the computer as well.

These two are common sources of distractions. Due to the rapidly changing images and the overflow of information, they can sometimes overload the mind and hinder relaxation. Keep things simple and don’t sweat the small, insignificant stuff.

8. Have time to yourself.

A good way to relax is to set aside time for some peace and quiet. What better way to do this than to schedule short vacations for yourself? You don’t have to pack your bags or even leave the house – simply close the door, find a nice, quiet place to sit and enjoy your own company.

9. Try yoga or meditation.

Yoga and meditation helps you attain a good body and mind connection. As a result, you’re more likely to feel relaxed and refreshed. Try simple yoga steps or learn to meditate a few minutes each day. Do these regularly and you’ll find that it will get easier and easier to relax and manage stress when you really need to.

10. Laugh.

Find your sense of humor again. Be with family and friends you can be yourself with. Laughter is one of the best ways to relax and it doesn’t have to cost a thing. It also helps you build connections with people in your life who really matter.

Copyright (c) 2008 Konstantin Koss

Sumit Manav is a dynamic yoga teacher and founder of Life Style yoga. In addition to teaching, workshops and training to thousands of students worldwide, Sumit provides expert advice to the magazine of women’s health and is used as a developer of the national curriculum for yoga teacher Exhale Spa. Since the creation of style, David has received numerous awards in the press with mentions in the Wall Street Journal, Self magazine, Leisure and many other publications.

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