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Yoga for the Heart: Different Types of Pranayama to Improve Heart Health | Health

Our heart is constantly affected in a negative way due to the bad habits we develop over time and from sitting all day at the desk to abusing alcohol to excessive stress, all of these habits not only increase the risk of heart disease, but also aggravate existing heart conditions. Although modern medical science has made immense strides in treating heart disease, the natural pathway plays a major role in maintaining and regulating heart functions and one such natural process is pranayama or the science of control. of breathing.

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

How can Pranayama be effective for heart health?

Heart attacks usually happen when an artery that supplies blood and oxygen to the heart is blocked, causing fatty deposits to build up over time that form plaques in the arteries of the heart. When plaque ruptures, it results in the formation of a blood clot that can block arteries, leading to a heart attack.

In an interview with HT Lifestyle ahead of World Heart Day, Dr. Rajeev Rajesh, Director of Yoga at Jindal Naturecure Institute, said, “Research has revealed that various forms of pranayama can produce different effects, in which slow techniques of pranayama can be useful for the prevention and management of heart disorders. Moreover, according to a study, 15 days of Pranayama practice with meditation helped to reduce resting pulse, diastolic blood pressure means blood pressure and systolic blood pressure in 50 participants in the age group of 20 to 60 years. Deep breathing techniques can help eliminate the cause of heart disease and even reverse its course. Pranayama also helps reset the autonomic nervous system, decreasing arousals to external stimuli and thus reducing anger and hostility.

Gushing about some of the benefits of Pranayama, he pointed out that it results in:

a) Reduction in heart rate and blood pressure

b) Anxiety and stress relief

c) Regulates the supply of oxygen to the heart

d) Improves sleep

e) Strengthens lung muscles and reduces shortness of breath

Dr. Rajeev Rajesh has spilled the beans on the different types of pranayama for improving heart health. these included –

1. Anuloma Viloma

Method: Sit up straight in a comfortable meditative posture. Place the hands on the knees in a mudra and gently close your eyes. Adopt the nasika mudra. Close the right nostril with the thumb and inhale slowly through the left nostril. Release the thumb from the right nostril and exhale slowly. Now inhale through the right nostril. Release the ring finger of the left nostril and exhale slowly from the left nostril. Exhalation should be a little longer than inspiration. This completes a turn. Practice 10 rounds.

2. Bhramari

Method: Sit up straight in a comfortable meditative posture. Press the flap of the ear with the 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 practice. Inhale deeply through your nose. As you exhale, produce a soft hum in your throat and nose and feel its vibration in your brain. Practice 5 rounds.

3. OM Uccharan

Method: Sit up straight in a comfortable meditative posture. Chant 3/4 time ‘O’ and 1/4 time ‘M’, i.e. OM with a strong echo, thereby vibrating the cerebral nerves. Practice three rounds.

Precautionary advice:

Dr. Rajeev Rajesh cautioned, “For people with chronic illnesses, medical advice from a doctor is needed before starting the practice. There should be no tension during pranayama practice. Always breathe through your nose unless instructed otherwise. Keep your breathing rhythmic and regular. It should not be performed when the lungs are congested. Pranayama should be practiced at least three hours after meals. When practiced in combination with regular asanas, a healthy and balanced diet and a positive state of mind, pranayama can bring immense benefits to the heart and make life more enjoyable, but before starting the practice, it is always advisable to seek professional advice and guidance.