Best 5 Pranayama Breathing Techniques & Exercises for Beginners

Today we are going to learn five Pranayama breathing techniques through which you can possibly treat any disease. But before this, know what is Pranayam.

Pranayam is a Sanskrit word which is made up of 2 words “Prana” means “life” and “Ayama” means “control”. By doing pranayama we control our lives. Through Pranayam, we control our respiratory process. Science says that the faster the respiratory system of a creature, the lesser is his life expectancy. In Pranayam, we take long breaths which increase our life expectancy. Pranayam is not for patients only, those who practice pranayama will never fall ill in their life.

Pranayam and meditation have been given great importance in Yoga. Like yoga asanas and other yoga exercises, we do not use any physical force in breathing exercises of Pranayam.  Although there are many types of pranayama, today we will talk about 5 such pranayamas which are very easy to do, even for the beginners.

List of Best 5 Pranayama Breathing Techniques for Beginners

The list of basic pranayama given below is in sequence, it is a correct sequence. You have to practice all these pranayamas in this sequence.

Let’s get started,

First sit on Padmasana or Siddhasana or Sukhasana comfortably. In the process of these five Pranayama breathing techniques for beginners, Bhastrika pranayama is practiced first.

Bhastrika Breathing exercise

Bhastrika Pranayama

Bhastrika is an inhalation and exhalation technique. This is the simplest form of pranayama, which can be practiced by the beginners too. In this breathing exercise, we breathe deeply and then leave it. Inhalation and exhalation ratio should be 2: 2 sec, thus it takes 4 seconds in a round.

There is no such organ inside our abdomen which absorbs oxygen, so use your lungs while inhaling, do not fill the oxygen in your stomach. Do not keep any tension in the face while exercising, practice this Pranayam with happiness, ease, and concentration. Whenever you achieve something in your life how happy you feel at that time. Such happiness should be on your face while practicing these breathing techniques.

In order to make the heart healthy, to make the lungs healthy, to get rid of all the brain related ailments, practice this pranayama for 2 minutes daily. Those who have problems of depression, migraine pain, Parkinson, and paralysis they must do this pranayama. If you want to practice this pranayama more, then do it for 5 minutes, do not practice this pranayama more than this.

Kapalbhati breathing exercise

Kapalbhati Pranayama

It is time to do Kapalbhati pranayama after doing Bhastrika pranayama. The beginners might feel this pranayama tough but it is not that hard. In this Pranayam, you have to throw out the breath from your both nostrils. Let’s understand from the beginning.

In Bhastrika we take the breath in and leave it out, but in Kapalbhati, we only leave/throw the breath out. When we throw out the breath, our stomach automatically goes inside. Here’s an example to better understand – when we cough, how our stomach goes in. Try to cough. Now, while coughing, breath comes out from our mouth but in the Kapalbhati, we have to throw breath from our both nostrils and our abdomen goes inside naturally.

Kapalbhati Pranayam is especially useful for enhancing the aura of the face. To reduce obesity, practice this Pranayam for 5 minutes every day, but if it is your first day then do it for only one minute and then gradually increase your duration. According to Yoga Guru Baba Ramdev, 99% of diseases can be treated with Kapalbhati Pranayam.

While practicing this Pranayam, think in mind that all the extrinsic elements within my body are coming out. In the beginning, practice this pranayama for 30 seconds and gradually increase the duration of practice every day. Patients of heart and high blood pressure should practice this pranayama at slow speed (1 stroke in 1 sec).

Anulom Vilom Pranayama for beginners

Anulom Vilom Pranayama

There are 72 crores 72 lakhs 10 thousand 210 nerves in our body, all these nerves are purified by Anulom Vilom Pranayama. This pranayama is also known as the alternate nostril breathing technique. To practice this pranayama first sit comfortably. Remember whenever you practice Anulom Vilom Pranayama you have to start inhaling from your left nose and end up this practice by exhaling from your left nostril always. The beginners can easily practice this Pranayam on their first day just follow the below steps.

Now place your right-hand thumb on your right nose and breathe deeply from your left nose. Now remove the thumb from your right nose and keep your middle and ring finger on your left nostril and then leave the breath from your right nostril. This complete process is one round and you have to do this at least 5 min, that is the minimum duration for this exercise. Another important thing to keep in mind that take 4-5 seconds in inhalation and 4-5 seconds in exhalation.

Anulom Vilom Pranayam is very helpful in stress, heart disease, depression, anxiety. If you have problems with arthritis, rheumatoid arthritis then you can get rid of it by practicing this pranayama every day. There are many other advantages of practicing Anulom Vilom, just keep practicing it and be healthy.

Bhramari Pranayama technique

Bhramari Pranayama

The above exercises have made your body and mind quite calm. By doing Bhastrika pranayama, your body and mind start to become calmer and you start moving in the state of meditation. It is an easy pranayama practice for beginners. It is also known as the bee-breathing technique because in this exercise we sound like a bee. In this practice, you have to focus on Agya Chakra (the point between our eyebrows), follow the below steps to practice this.

Follow the above picture, keep both your thumbs on your ears, place the index finger on your forehead and keep the remaining three fingers on your eyes. Do not put the thumbs inside your ears, put them on the Targus to close the ears. Now take a deep breath and leave the whole breath out by creating a sound like a bee. Take 2-4 sec while breathing in and 5-10 sec while breathing out.

Do this process at least 3 times, you can practice this Pranayam for 5-10 minutes also. This pranayama can cure the disease of high blood pressure and heart problems. Bhramari Pranayama brings us to rid of all kinds of tensions. You can practice this Pranayam in the morning and at night while sleeping.

Udgeeth Breathing technique

Udgeeth Pranayama

By the Bhramari Pranayam, a divine light is produced in the Agya chakra (the point between our eyebrows), at the same time, while preserving the mind in Agya chakra, we do Udgeeth Pranayam. In this breathing technique, we chant Om (Aum).

To practice this Pranayam, sit on the Padmasana in Dhyan Mudra, concentrate on the Agya Chakra. Take a deep breath and chant Oooommmmmm… while leaving the breath. This is also an easy pranayama breathing technique for beginners. You can practice this pranayama as long as you want.

These 5 basic pranayamas are very easy and they prove to be very useful in many severe diseases and disorders. These five pranayamas take at least 30 minutes of time. If you practice all these pranayama 30 minutes every day, you can never become ill in your whole life.

There are some precautions for beginners discussed below.

Instruction for Beginners

Breathing techniques are not harmful to health unless you are doing it in a wrong way or forcefully. If you are a beginner and it’s your first day then practice all the breathing exercises in slow motion which is the actual meaning of Pranayama. There are some Pranayama breathing techniques which you can not do in some circumstances or some precautions have to be followed while doing them. As you should not practice Bhastrika Pranayam more than 2 minutes, should not practice Kapalbhati Pranayam during pregnancy any many more on which we have discussed above. You can also know more about all these 5 pranayama breathing techniques by clicking on the link given below on end of every topic.

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