Pranayama for Improved Circulation: 6 Essential Yoga Breathing Exercises for Heart Health | Health

Breathing exercises are vital to maintaining a healthy heart and experts say yoga offers a natural and safe approach to addressing a range of health concerns, including prevention, treatment and recovery. This also extends to heart health, where yoga combines techniques like pranayama, mudras and asanas to great effect.

In an interview with HT Lifestyle, Himalayan Siddha Akshar, founder, Akshar Yoga Kendraa, said, “Adopting a positive lifestyle plays a pivotal role in supporting overall health. Neglecting heart and brain health can lead to serious conditions like stroke, paralysis, cardiovascular diseases, diabetes, acute stress and anxiety. Hence, adopting yoga practices and positive lifestyle changes is essential for heart health.”

Pranayama

Himalayan Siddha Akshar says, “Pranayama is an important component of yoga and includes breath control techniques that contribute greatly to heart health.” Here are some pranayama practices he recommends, which can be gradually incorporated into your daily fitness routine to promote a healthy heart.

1. Bhastrika Pranayama: Take a deep breath, filling your lungs with air. Exhale completely. Maintain a 1:1 ratio of inhalation to exhalation. For example, if you inhale for a count of 6, exhale for a count of 6.
2. Brahmari Pranayama – Bee Breath: Place your thumb on the “tragus” (the outer skin flap of the ear). Place your index finger on your forehead, your middle finger on the inner corner of your eye, and your ring finger on the corner of your nostril. Take a deep breath and fill your lungs with air. As you exhale, make a buzzing sound similar to the buzzing of a bee, such as “hmmmmm…”. Keep your mouth closed throughout the practice and feel the sound vibrations spread throughout your body.
3. Vratakar Pranayama: Take a deep breath and expand your lungs. Be careful not to move your stomach area. Imagine three circles in front of your face. Use your right hand to draw an imaginary circle near your nose. Imagine air flowing into your nose like a spring. On one breath, draw three circles in a clockwise direction in front of your nose, then exhale. Start with just a few circles at first, and gradually increase to 100 as you become more comfortable with the technique.
4. Anulom Vilom Pranayama (Alternate Nostril Breathing): Gently close your right nostril with your thumb and breathe in through the left nostril. Close the left nostril and breathe out through the right nostril. Breathe in through the right nostril, then close the right nostril and breathe out through the left nostril. This completes one cycle. Repeat this for 10 minutes.
5. Kapal Bhati Pranayama – Bellows Breathing/Skull Illuminating Breathing: Breathe in normally and focus on exhaling with short, rhythmic, powerful breaths. Squeeze your stomach to expel all the air from your diaphragm and lungs. Release your stomach and your inhale will become automatic.
6. Ujjit Pranayama: Sit comfortably in Sukhasana, Ardhapadmasana or Padmasana. Stand up straight and close your eyes. Place your hands on your lap in Prapti Mudra, palms facing up. Breathe in deeply until your lungs are full. As you exhale, make a circle with your lips and chant “Ooooohhh” for as long as you can. Feel the vibrations of the sound resonate throughout your body.

“Maintaining a nutritious diet is another important aspect of heart health. Eating fresh, homemade meals and avoiding processed foods will help boost your immunity and maintain your heart health. A strong immune system protects you from infections and other diseases and ensures overall health and longevity,” advises Siddha Akshar of Himalaya.