24/03/2020
Boost Your Immune System with Pranayama – A Sure Success Holistic Therapy
Pranayama (Breathing Techniques) To Improve Immune System
Yogic breathing is known as Pranayama (Breathing Techniques). Stress is one of the most serious reasons for poor immune system. When you are stressed out your internal environment is unbalanced and bacteria and viruses start attacking the body. Pranayama (Breathing Techniques) reduces stress levels and fight against anxiety to boost immune system. Through Pranayama (Breathing Techniques) we control our breathing elongating the inhales and exhales which help to improve our nervous system, provide more oxygen in our blood and anxiety levels begin to abate. Consequently our body automatically re-balance and restore immune system.
There are mainly 5 Pranayama (Breathing Techniques) to boost your immune system.
1. Bhramari Pranayama (The Humming Bee Breathing Technique)
2. Kapalbhati Pranayama (Forehead Shining Breathing Technique)
3. Anuloma Viloma Pranayama (Alternate Nostril Breathing Technique)
4. Bhastrika Pranayama (Bellow Breathing Technique – Breath of Fire)
5. Udgeeth Pranayama (Chanting Breathing Technique)
1. Bhramari Pranayama (The Humming Bee Breathing Technique)
‘Bhramari’ is Sanskrit which means “bee”. When we practise this pranayama it produces humming sound like a bee and this is why it is called Bhramri Pranayam (The Humming Bee Breath). When we practise Bhramari Pranayama it creates vibrations which stimulate pituitary gland, pineal gland and activate nerves around the brain and forehead.
With Chin Lock (Jalandhara Bandha), Bhramari Pranayama stimulate Thyroid Gland. We need active production of NK or NKCs (Natural Killer Cells) to kill foreign intruders. Once our body kills foreign intruders with NKCs our immune system becomes strong. But our production of NKCs are possible only when our Thyroid hormones function properly. Bhramari Pranayama with medium-pitched humming sound improves the secretion of Thyroid hormones which produces NKCs to kill foreign intruders and boost our immune system.
What are the Benefits of Bhramari Pranayama (The Humming Bee Breath)?
It has a natural calming effect. When you are stressed out, anxious or angry you can practise it to get instant relief
It stimulates Pituitary gland which controls sexual maturation, reproduction, blood pressure, metabolism, growth, breast milk after childbirth
Bhramari Pranayama also stimulates Pineal gland which secretes Melatonin. This hormone control our biological rhythm
Improves concentration and memory
Hypertension patients should practise regularly to control their blood pressure Increases confidence
Beneficial for migraines, epilepsy, seizure, paralysis, insomnia Cures Alzheimer’s disease
Improves sexual dysfunction
During pregnancy it regulates Endocrine system which helps easy child birth
How to Practise Bhramari Pranayama (The Humming Bee Breath)?
Step 1: Sit in Lotus Pose (Padmasana) or in comfortable Pose (Sukhasana) keeping your spine, neck and head straight with relaxing shoulders. Make sure your facial muscles are loose, keeping your lips touching lightly with relaxed jaw.
Step 2: Now place your pointed fingers just above your eyebrows.
Step 3: Close your eyes and cover up with middle, ring and little fingers. Put very gently pressure with these three fingers to the sides of your nose.
Step 4: Now place your thumbs on cartilages to block your ears.
Step 5: Concentrate your mind between your eyebrows and gently pressure to your cartilages with thumbs to block ears and take a deep breath at the same time.
Step 6: Keep your mouth close all the time and exhale slowly through your nose with humming sound of Om.
Step 7: Repeat Step 5 for five minutes to 20 minutes
Things To Remember:
You can practise this pranayama with high-pitched and low-pitched humming sound. But it is always advisable to continue your practice with high-pitched sound for better benefits as it creates higher vibration. You can experiment both.
It is also advisable to practise Bhramari Pranayama after Anulom Viloma. Don’t put your finger inside the ear but you can block the ear with your thumbs or with your cartilage. We always recommend to do this pranayama with empty stomach.
Contraindications: There is no contraindication. Anyone can perform this pranayama with the guidance of an experience yoga guru.
2. Kapalbhati Pranayama (Forehead Shining Breathing Technique)
“Kapalbhati” means “Forehead Shining” pranayama. “Kapal” means “forehead” and “Bhati” means “glow, radiance”. Once you will start practicing Kapalbhati Pranayama your forehead or face will start glowing without using any cosmetics. When you exhale with force you kick out all toxins form your body which helps to boost immune system, your forehead starts glowing, your intellect becomes refined and sharp.
Benefits of Kapalbhati Pranayama:
It is not only the best Pranayama (Breathing Techniques) for boosting immune system but also:
Reduces stress
Cures all intestinal problems
Improves blood circulation in whole body parts
Cures diabetes, constipations, asthma, allergy, sinusitis, kidney issues
Remove dark circles around the eyes
How To Do Kapalbhati Pranayama (Forehead Shining Breathing Techniques):
Step 1: Sit comfortably keeping your spine straight. You can sit on the Padmasana (Lotus Pose). If you need support please do so with folded rugs, mats or with pillows.
Step 2: Make sure your hands are straight and you are placing them on the knees. Your palms should face up and place your fingers on Ganaya (Knowledge) Mudra.
Step 3: Now close your eyes and take complete and deep breath (inhale) forcefully through both nostrils so that your lungs are full with fresh air.
Step 4: Now forcefully exhale through both nostrils pulling your belly button towards the spine. While exhaling you should feel pressure in your stomach and make hissing sound. With every exhale you think that all toxins and physical and mental disorders are coming out. Practise the process for 5 to 10 minutes.
Contraindications: If you have high blood pressure, heart issues, hernia, epilepsy then it is advisable to avoid this Pranayama. Women can avoid this during their pregnancy and menstruation.
3. Anuloma Viloma Pranayama (Alternate Nostril Breathing Technique)
Anuloma means ‘with the grain’ and Viloma means ‘against the grain’. Anuloma technique is just opposite of Viloma. We can roughly translate Anuloma Viloma Pranayama as ‘Alternate Nostril Breathing Technique’.
This breathing technique stimulates the left and right energy channels (nadis) to keep them balanced. It is also the best pranayama to maintain balance on the Tri dosas (Three impurities)- Vata (Space and Air), Pitta (Fire and Water) and Kapha (Water and Earth). The imbalance of these dosas is the reason of diseases. Our immune system becomes poor with the imbalance with Tri dosas. Anuloma Viloma Pranayama is the simplest breathing technique to boost immune system.
Benefits of Anuloma Viloma Pranayama:
The pranayama also cures –
Bronchitis
Asthma
Diabetes
Arthritis
Acidity
Varicose veins
Migraine
Blockages
Gastric problems
Snoring
Blood pressure and many more.
Anuloma Viloma Pranayam
Reduces stress
Increases concentration and patience
Develops creativity power and decision making ability
Resolves sexual issues
Helps in breasts development.
How To Do Anuloma Viloma Pranayama (Alternate Nostril Breathing Technique):
Step 1: Sit comfortably keeping your spine straight. You can sit on the Padmasana (Lotus Pose). If you need support please do so with folded rugs, mats or with pillows.
Step 2: Make sure your left hand is straight and you are placing it on the left knee. Your palm should face up and place your fingers on Ganaya (Knowledge) Mudra.
Step 3: Now close your eyes. Block your right nostril with the right thumb and place your pointed finger on the third eye to increase concentration.
Step 4: Inhale trough the left nostril with little bit force to fill lungs.
Step 5: Now block your left nostril with middle finger and release your thumb from right nostril. Exhale with right nostril and then inhale with the same right nostril with little bit force.
Step 6: Again block your right nostril with the right thumb and follow the step 4.
Repeat this process for 5 to 10 minutes. At the beginning maintain 1:1 ration. If you take 4 seconds to inhale, exhale in 4 seconds as well. You can change the ration to 1:2.
Contraindications: If you have serious heart issues and high blood pressure you must practise this under direct supervision of the trained and experienced instructor.
4. Bhastrika Pranayama (Bellow Breathing Technique – Breath of Fire)
Bhastrika means bellow. This is why it is called “Bellow Breathing”. This traditional yogic breathing technique generates heat in the body. Diaphragm and abdominal muscles draw air in and out of the lungs once we practise Bhastrika Pranayama and squeeze blood though the digestive organs which creates heat. We also call this pranayama as Breath of Fire because of its characteristic of engendering heat. This heat help us to keep us our body warm and boost our immune system.
It is advisable to practise Bhastrika Pranayama (Breath of Fire) two to three times every day for 5 minutes to 10 minutes.
What are the other benefits of Bhastrika Pranayama (Bellow Breathing Technique)?
This pranayama also balances Tri dosass (Three impurities) – Vata (Space and Air), Pitta (Fire and Water) and Kapha (Water and Earth) in our body. Once you will start practicing Bhastrika Pranayama (Breath of Fire) regularly it-
Energizes the body and the mind
Tones the spleen, pancreas, kidneys, liver, stomach, and intestines
Increases digestive power
Benefits the nervous and motor system
Treats fibrosis
Breaks and dissolve the tumors
Cures cold, flu, sinus, asthma
Good for tonsils, thyroid, throat problems
Benefits migraine, Parkinson, paralysis, allergies
Cures any kind of heart diseases
Reduces stress and anxiety
Increases concentration
How To Practise Bhastrika Pranayama (Bellow Breathing Technique)?
Step 1: Sit in Lotus Pose (Padmasana) or in comfortable Pose (Sukhasana) keeping your spine, neck and head straight with relaxing shoulders. You can seat in Vajrasana (Thunderbolt Pose) as well.
Step 2: Place your both hands on your keens making them straight. Keep your fingers in Gayana (Knowledge) Mudra.
Step 3: Inhale through both nostrils with little bit force. Complete your inhale so that your lungs are full of air.
Step 4: Exhale though both nostrils with little force and make sure your lungs are free of air. Every inhale and exhale should be 2.5 seconds.
Step 5: Continue Step 3 and Step 4 for five to ten minutes.
Things To Remember:
Always breathe in and breathe out with force so that you can listen hissing sound of your breathings. Please remember that you should blow your chest area instead your abdominal.
Contraindications: If you are pregnant then it is a big NO. Yogis with high blood pressure must consult with physician and practise under direct supervision of an experienced yoga guru. It is also not advisable to perform if you have epilepsy, seizures, or panic disorder.
You should avoid Bhastrika Pranayama on a full stomach and before going to bed at night.
5. Udgeeth Pranayama (Chanting Breathing Technique)
The Sanskrit word ‘Udgeeth’ means chanting. When we practise this pranayama we chant the sound of universe ‘OM’ (AUM). It is the simplest pranayama to practice. Once we chant ‘OM’ continuously with conscious breathings we visualize the breaths which lead to dhyana (meditation). Our bodies fill up with the sacred feeling of ‘OM’ calming down our monkey mind. The divine sound connects us with the universe. Once you are connected to the Universe you are free of anxiety, stress and tension. Your immune system functions in its maximum capacity in a happy mind and healthy body.
What are the Benefits of Udgeeth Pranayama (Chanting Breathing)?
Cures bad dreams and Insomnia
Controls hypertension
Improves our nervous system
Increases memory power, concentration, positive thinking and self-confidence
Cures acidity and improves digestive system
Stops diminution of eye sight and falling of hair, premature graying
Reduces presence of wrinkles
Retards the process of aging
Cures sexual dysfunction in both males and females
Improves blood circulation to the body
Relieves anxiety, tension, stress and anger
How to Practise Udgeeth Pranayama (Chanting Breathing)?
Step 1: Sit in Lotus Pose (Padmasana) or in comfortable Pose (Sukhasana) keeping your spine, neck and head straight with relaxing shoulders. Keep gentle smile on your face.
Step 2: Place your both palms on Anjali Mudra (Meditative Mudra) on your crown.
Step 3: Inhale through your nose till and fill up your diaphragm with full of air.
Step 4: Exhale and chant the sacred word “OM”. Make sure the length of ‘O” is 3 times longer than “M”.
Step 5: Repeat Step 3 and Step 4 for 5 minutes to 30 minutes.
Things To Remember:
Udgeeth Pranayama should be performed on empty stomach. Make sure every inhalation is smooth and slow. When we inhale we must think that we are accepting all positive energies and removing all our negative energies with exhale.
Contraindications: There is no contraindication but pregnant women should practise with experience Yoga guru.
Once you are master in Pranayama (Breathing Techniques) you will get rid of 90% health and mental issues. Please contact to Ray Yoga Studio for more information.
