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Time of India
6 days ago
- Health
- Time of India
How simple breathing techniques can strengthen your immunity
credit: canva In today's fast-paced life, health is often compromised without us even realising it. Among the many ways to maintain wellness, breathing exercises hold a special place. They not only improve lung capacity and oxygen supply but also strengthen the immune system. Ancient yogic traditions in India, preserved for centuries, place great emphasis on pranayama, or the art of controlled breathing. Patanjali, a household name for natural wellness products, also promotes the practice of pranayama as a core part of a healthy lifestyle. The idea is simple: when your breath is regulated, your body functions more efficiently, and your defences against illness improve naturally. How breath connects to immunity The immune system is the body's frontline defence. It works silently in the background, fighting off pathogens and keeping you healthy. Stress, pollution, poor diet, and lack of sleep weaken this system over time. Controlled breathing helps counter these factors by lowering stress hormones, increasing oxygenation of cells, and improving circulation. When the body is in a state of calm and balance, immunity naturally gets a boost. Modern research also supports this ancient wisdom. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Kate Middleton's Daring Outfit Took Prince William's Breath Away Crowdy Fan Undo Studies suggest that slow, deep breathing can reduce inflammation markers, enhance lymphatic drainage, and improve resilience against infections. The core techniques to try Here are some pranayama practices that are simple enough for daily use and highly effective in supporting immunity. These are also taught widely in Patanjali Yoga Peeth sessions, emphasising safe, mindful practice. Anulom Vilom This technique balances both hemispheres of the brain and improves lung function. Sit in a comfortable position, close one nostril with your thumb, inhale deeply through the other, then switch and exhale through the opposite nostril. Continue the cycle for 5 to 10 minutes. Regular practice helps the body detox and improves respiratory efficiency. Kapalbhati Known for energising the mind and clearing toxins, Kapalbhati involves short, forceful exhalations followed by passive inhalations. This stimulates abdominal organs, strengthens the diaphragm, and promotes better oxygen utilisation. Start with one to two minutes and gradually increase. People with high blood pressure or heart conditions should practise gently or seek guidance. Bhramari This technique uses a humming sound during exhalation to calm the mind and reduce anxiety. It activates the parasympathetic nervous system, lowers stress, and indirectly supports immunity by creating an optimal environment for healing. Bhastrika A more vigorous technique, Bhastrika involves deep inhalations and forceful exhalations at a steady pace. It increases lung capacity, warms the body, and stimulates circulation. Practise this for one to two minutes to feel energised and refreshed. Tips for safe practice Breathing exercises should be done on an empty stomach, ideally in the morning or at least three hours after a meal. Begin slowly, listen to your body, and increase duration or intensity only when you feel comfortable. People with specific health concerns should consult a yoga instructor or physician before starting. It is also helpful to combine pranayama with basic lifestyle habits for immunity — eating fresh, seasonal foods, staying hydrated, and getting adequate rest. Patanjali, through its yoga camps and wellness literature, often reinforces that these practices are most effective when combined with a balanced routine. The mind-body connection Immunity is not just about fighting disease; it is about creating a state of overall harmony. Controlled breathing nurtures both mind and body, teaching patience, focus, and relaxation. This inner stability reflects in stronger immunity because the body is no longer in a constant 'fight or flight' mode. The beauty of these techniques is that they require no equipment, no expensive setup, and can be done anywhere. Just a few minutes of focused breathing every day can have a profound impact over time. The ancient wisdom in a modern world Patanjali's approach to yoga reminds us that ancient wisdom has a place even in our technology-driven world. Breathing techniques may seem simple, but their benefits are deep and far-reaching. They offer a path to wellness that is sustainable, cost-free, and rooted in harmony with nature. In a world where we often look for quick fixes, it is refreshing to turn to something as fundamental as the breath. The more we connect to it consciously, the more we strengthen our health from within. Witnessing the power of yoga I began practising Anulom Vilom and Kapalbhati regularly after attending a Patanjali yoga session. Within three months, I noticed fewer seasonal colds, better focus, and an overall lightness in my body. It felt like my system had reset itself.— Aditya Ray
Time of India
11-08-2025
- Health
- Time of India
Yoga and Anxiety: Finding Calm Through Ancient Wisdom
In a world racing with deadlines, social pressures, and a constant buzz of technology, anxiety has become an unwelcome companion for many. Yet, as countless people search for relief from worry and restlessness, a growing number are finding refuge in the ancient Indian science of yoga—a practice woven with wisdom, breath, and movement. The Ancient Roots of Modern Calm Yoga is much more than a series of physical postures. Rooted in centuries-old teachings, it brings together mind, body, and breath, creating a holistic approach to health. Pranayama (breathwork), meditation, and asanas (postures) are central to yoga's power in calming anxious minds. Real-life Transformations Consider the story of Sakshi Sharma, a young marketing executive in Delhi, overwhelmed by job stress and social anxiety. After repeated bouts of insomnia and panic attacks, she started attending local yoga classes focused on breath control and gentle postures. Simple practices like Anulom Vilom (alternate nostril breathing) and Child's Pose (Balasana) became part of her morning routine. Within weeks, she noticed a significant shift—her sleep improved, she began managing workplace stress better, and the haze of anxiety slowly lifted. Similar experiences have been reported in Mumbai's business hubs, where pressure is relentless. Kuber Tomar, an IT manager, struggled with anxiety-induced migraines. Turning to yoga, he practiced daily Kapalbhati (skull-shining breath) and Bhujangasana (Cobra Pose) after reading about their benefits for stress relief. 'Yoga taught me not just postures, but how to slow my breath and calm my mind,' he shares. 'Now, the migraines are rare, and anxiety doesn't control my workday.' Why Does Yoga Help? Yoga works at multiple levels: Physical: It helps release tension stored in muscles, especially those tightened by stress—the neck, shoulders, and lower back. Mental: The focus on breath and movement acts as a meditative anchor, drawing attention away from racing thoughts and grounding the mind Emotional: Regular practice cultivates a sense of empowerment, self-awareness, and acceptance. Baba Ramdev , a leading proponent of modern yoga, prescribes specific pranayamas—like Anulom Vilom, Bhastrika, and Kapalbhati—to alleviate anxiety, recommending just five minutes a day to begin seeing results. He explains, 'By doing these pranayams, the mind becomes calm, irritability gradually reduces, and the body feels relaxed'. Practical Steps: Poses and Pranayama Some effective starting points for tackling anxiety include: Child's Pose (Balasana): Restores emotional balance by promoting introspection and gentle stretching. Cat-Cow Pose (Marjaryasana-Bitilasana): Harmonizes breath with movement and eases tension. Tree Pose (Vrksasana): Enhances focus and inner calm, reducing anxious thoughts. Pranayama: Anulom Vilom and Kapalbhati boost oxygen supply and clear mental fog. Ancient wisdom and modern advice Acharya Balkrishna , an authority on Ayurveda and yoga, frames yoga's gifts beautifully: 'Who will not be delighted to behold the exotic scenery and flora of the barren lands of the Himalayas? Similar is the power of Yoga which beautifies the deserted life and fructifies hope in the shattered hearts. By taking refuge in Yog, the fallow mind will blossom into flowers indeed'. Another insightful quote from Acharya Balkrishna underscores the journey: 'The benefits of Yog or Pranayam constitute a fact that can be established only from personal experience and regular practice'. Anxiety is a complex, deeply personal experience, but the ancient wisdom of yoga offers a gentle, proven path to calm. Whether you are a busy professional, student, or homemaker, integrating yoga into your day can gradually transform anxiety into resilience and restlessness into peace. The journey begins with a single breath, and as the sages remind us, blossoms with regular practice and self-discovery. For people struggling with anxiety, this philosophy offers a practical and sustainable approach. Instead of only treating symptoms, yoga works to address the root cause, which is often a restless and overactive mind. Through breathwork (pranayama), mindful postures (asanas), and meditation, practitioners learn to slow down their thoughts, creating mental space and emotional resilience.
Hindustan Times
10-07-2025
- Health
- Hindustan Times
5 ayurvedic rituals to begin your morning with for a healthier gut and immunity in monsoon
While monsoon has its own gentle aesthetics, petrichor, scenic greens, and moody skies, when it comes to health, the season may not be as gentle. The body becomes particularly vulnerable, with lowered immunity, sluggish digestion, and a higher risk of infections. Low energy is one of the most frequent complaints, and it can easily derail your morning routine. This is why having a healthy, grounding start to the day becomes even more important during this time, taking care of both mental and physical health. Make sure you have a routine that helps you start your morning with energy.(Shutterstock) ALSO READ: No morning routine? Start with these 6 powerful yoga asanas to bring energy and structure to your day Dr Partap Chauhan, founder and director of Jiva Ayurveda, shared with HT Lifestyle how building a holistic routine helps to start the day on a balanced, energised note. This is particularly important as monsoon brings a lot of seasonal health challenges like low immunity. He said, 'Monsoon leaves your body vulnerable to infections, sluggish digestion, and low immunity. According to Ayurveda, the transition between seasons is a critical time when your body's natural balance can be easily disturbed. That's why it's important to adopt immunity-boosting habits, especially in the morning when your body is most receptive to positive change.' Dr Chauhan shared 5 early morning rituals that you can include in your routine: 1. Wake up with warm water Warm water helps to flush out all the toxins.(Shutterstock) Begin your day with a glass of warm water. It helps flush out toxins, stimulates digestion, and prepares your system for the day ahead. Tip: If you add a few drops of lemon juice or a pinch of turmeric, even better. 2. Oil pulling to detoxify naturally Swishing sesame or coconut oil in your mouth for about 5–10 minutes can remove oral toxins, support gum health and boost immunity. This ancient Ayurvedic practice is surprisingly effective and quite calming, too. 3. Herbal tea for daily defence Prepare an herbal infusion with tulsi, ginger and black pepper. It's light, aromatic, and doesn't take long to brew. It helps clear accumulated mucus, kindles digestive fire and acts as a natural defence against seasonal pathogens. 4. Pranayama to activate your lungs Practice pranayama and start the day on a positive note.(Shutterstock) A few rounds of deep breathing, preferably Anulom Vilom or Bhastrika, can enhance oxygen flow, balance doshas, and keep your respiratory system robust. Do it on an empty stomach and in a clean space. 5. Abhyanga or self-massage Massaging your body with warm medicated oil before bath nourishes the skin, relaxes your muscles and helps in lymphatic drainage. It's especially useful when the damp monsoon air makes you feel heavy or fatigued. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
02-07-2025
- Health
- Hindustan Times
Prenatal yoga: Doctor shares dos, don'ts and trimester-friendly asanas for a safer practice
Pregnancy brings several mental, physical, and emotional changes, from swollen ankles and nausea to discomfort and mood swings. Amid all these changes for a holistic respite, many women turn to yoga for a gentle yet powerful practice that helps in supporting the mind and body. Dr Sonu Taxak, Director and Senior IVF Consultant at Yellow Fertility, shared with HT Lifestyle how yoga offers physical, emotional, and mental support during pregnancy. Follow these tips to practice yoga during pregnancy.(Freepik) Furthermore, Dr Sonu also explained how yoga helps in supporting health during pregnancy. He said, 'As the body adapts to support new life, yoga can be a powerful companion through this journey by offering emotional balance, improved circulation, and better sleep. For women who have conceived through IVF or have a high-risk pregnancy, yoga offers physical benefits and a sense of calm and connection. The key is personalisation, moderation, and listening to your body. Just make sure to stay hydrated and rest well. Always carry a water bottle to class, and take frequent breaks. Avoid overheating and listen to your body's signals.' ALSO READ: Yoga for high-risk pregnancy: Doctor shares what to practise and what to avoid Dr Sonu Taxak shared a detailed guide with us, covering all the vital dos and don'ts, along with suggestions for yoga asanas for each trimester: Dos: By following some simple techniques and habits, prenatal yoga can be made safer. Make sure you follow safety precautions while you are practising yoga during pregnancy. (Shutterstock) Consult first: Before stepping on the mat, speak to your obstetrician or fertility specialist, especially if you've conceived through assisted methods like IVF or have a high-risk pregnancy. Before stepping on the mat, speak to your obstetrician or fertility specialist, especially if you've conceived through assisted methods like IVF or have a high-risk pregnancy. Choose the right instructor: Prenatal yoga isn't regular yoga. It requires an understanding of trimester-specific needs and anatomical changes. Always work with an instructor certified in prenatal yoga who can guide you safely through each stage. Prenatal yoga isn't regular yoga. It requires an understanding of trimester-specific needs and anatomical changes. Always work with an instructor certified in prenatal yoga who can guide you safely through each stage. Prioritise breathwork: Gentle breathing techniques like Anulom Vilom or Ujjayi breathing help improve oxygen flow to the baby and reduce anxiety. This is especially valuable in IVF pregnancies, where stress levels may be higher. Pranayama also promotes emotional well-being. Don'ts: Pregnancy yoga needs to follow certain precautions to ensure safety. So knowing what to skip is just as important as knowing what to practise. Skip inversions and deep twists: Poses like headstands, shoulder stands, or full wheels are a strict no. They can disturb blood flow to the uterus and increase the risk of injury. Poses like headstands, shoulder stands, or full wheels are a strict no. They can disturb blood flow to the uterus and increase the risk of injury. No flat back lying after the first trimester: This can compress major blood vessels, reducing blood circulation to the baby. This can compress major blood vessels, reducing blood circulation to the baby. Don't overdo: Pregnancy isn't the time to increase flexibility or hold poses for long durations. Avoid competitive or overly intense practice. Pregnancy isn't the time to increase flexibility or hold poses for long durations. Avoid competitive or overly intense practice. Avoid hot yoga: High temperatures may lead to dehydration and fetal distress. High temperatures may lead to dehydration and fetal distress. Never ignore discomfort: Any physical discomfort, breathlessness, or pelvic pain during yoga should be taken seriously and followed up with your doctor. Trimester-friendly asanas: Every trimester brings its own set of challenges, so not all yoga asanas can be practised throughout. Modifying your poses in tune with trimester-specific needs is important. First trimester: Gentle poses like cat-cow, butterfly pose, and seated stretches improve blood flow and relieve fatigue. Gentle poses like cat-cow, butterfly pose, and seated stretches improve blood flow and relieve fatigue. Second trimester: Try modified warrior pose, supported tree pose, and pelvic tilts to strengthen posture and core. Try modified warrior pose, supported tree pose, and pelvic tilts to strengthen posture and core. Third trimester: Focus on supported poses like side-lying savasana, gentle stretching, and breathing exercises. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. 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Hindustan Times
30-06-2025
- Health
- Hindustan Times
5 wellness practices every man should build into his 30s, 40s, and beyond for lasting health: From yoga to nutrition
Men are balancing hard employment, family obligations, and the subtle demands of preserving their health and vitality in today's fast-paced environment. However, health is frequently neglected in the haste to satisfy every desire. The majority of men don't consider preventative wellness until they experience a problem, such as chronic fatigue, inexplicable weight gain, increased stress, or a decline in focus. Small changes in diet and mindfulness boost men's health and vitality. (Freepik) These are indicators that the body and mind require attention, not just an indication of a busy life. The good news is that a complete makeover is not necessary to regain health. It is feasible to create routines that promote resilience, vitality, and long-term well-being with a few targeted adjustments. Dr. Manoj Kutteri, medical director and CEO at Atmantan Wellness Centre, shared with HT Lifestyle five wellness activities that every man should consider adding to his routine. 1. Yoga and breathwork Yoga is frequently disregarded by men who believe it is slower or more appropriate for women. In actuality, it's among the best strategies to promote long-term wellness. Stiffness, tight muscles, and bad posture begin to creep in when men go into their 30s and 40s, but they don't become apparent until they cause pain or discomfort. By strengthening posture, promoting joint health, and increasing flexibility, a daily yoga practice can reverse these effects. Yoga enhances mental health and physical well-being, aiding stress reduction, sleep quality, and emotional resilience.(Shutterstock) In addition to its physical advantages, yoga promotes mental health. Pranayama and other breathwork methods assist in controlling the nervous system, reducing stress, lowering blood pressure, and enhancing the quality of sleep. Even 15 to 20 minutes a day can make a big difference. Breathing techniques like Anulom Vilom can help you focus and remain calm, while asanas like Surya Namaskar can help you warm up your body. Yoga helps develop strength, balance, and emotional resilience in addition to flexibility. 2. Resistance training Sarcopenia is the term for the natural loss of muscle mass that starts in your 30s and tends to accelerate with age. This decline affects more than just strength; it can slow your metabolism, lower energy levels, and change your body composition. For men who want to stay lean, strong, and functional, resistance training is a key part of the equation. Exercises like weightlifting, resistance bands, or bodyweight moves such as push-ups and squats help build and maintain lean muscle. They also support healthy testosterone levels and improve insulin sensitivity. Research shows that men who regularly engage in resistance training have a lower risk of type 2 diabetes, heart disease, obesity, and depression. Targeting the main muscle groups, including the core, requires two to three sessions each week. To keep your muscles challenged, the emphasis should be on controlled movements, proper form, and progressively increasing resistance. 3. Memory and cognitive health practices A common aspect of ageing is forgetfulness, which can be impacted by lifestyle choices like long-term stress, inadequate sleep, or a lack of mental stimulation. For memory, mood, focus, problem-solving, and emotional resilience, maintaining cognitive health becomes even more crucial as you approach your 40s and 50s. Learning a new language, playing an instrument, or solving puzzles are examples of brain-challenging activities that may increase cognitive reserve and decrease cognitive decline. Meditation and other mindfulness exercises are also very important. They improve memory and learning regions of the brain while lowering anxiety and depression. Daily mental exercises like journaling, reading, practising gratitude, or engaging in brain-training exercises can have a significant impact. Over time, maintaining a sharp and flexible mind requires small, regular routines. 4. Dietary changes for immunity and vitality Junk food may not have had much of an impact on you when you were younger. However, your body's capacity to tolerate unhealthy eating habits begins to deteriorate by the time you're in your 30s and 40s. At this point, it's critical to concentrate on eating a diet that balances hormones, lowers inflammation, and boosts immunity. Incorporating nuts, seeds, lean meats, and fruits into your diet can enhance health and testosterone levels.(Shutterstock) Nuts, seeds, lean meats, healthy fats, and a range of vibrant fruits and vegetables should all be on your plate. These foods give your body the vitamins, minerals, and antioxidants it needs to fight off illnesses, mend itself, and keep your testosterone levels in check. Zinc and selenium are necessary for healthy reproduction and a robust immune system, while omega-3 fatty acids from flaxseeds or fatty fish safeguard your heart and brain. Reducing consumption of processed meats, refined sweets, and excessive alcohol is also essential because these foods aggravate autoimmune and chronic diseases. Consider your diet to be a daily medication that promotes your long-term well-being. 5. Mindfulness and spiritual practices for heart health Stress is a silent force that has a profound impact on males, leading to heart disease, high blood pressure, and restless nights. Many people carry unseen burdens by midlife, such as financial strains, ageing parents, and uncertain careers, all of which have a negative impact on their hearts and minds. Meditation, solitary nature walks, and breath awareness are examples of mindfulness exercises that can help lower cortisol levels, reduce inflammation, and support emotional equilibrium. Beyond daily stress, spiritual practice, whether it is self-reflection, chanting, or prayer, offers a sense of direction and perspective. Spirituality and a sense of purpose are associated with improved heart health and increased resistance to depression, according to research. It can make a difference to set aside even ten minutes each day to sit quietly. This might be writing in a gratitude diary, practicing morning meditation, or just paying attention to your breathing. This easy routine strengthens emotional fortitude and safeguards mental and physical well-being over time. Making abrupt, significant changes is not the goal of the health reset. Small, sustainable steps are key. So spread out your yoga mat, get some dumbbells, and take good care of your body and mind. Your future self will be appreciative. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
