Latest news with #BhramariPranayama
News18
4 days ago
- General
- News18
From Stress To Sleep: Discover The Healing Power Of Bhramari Pranayama
Last Updated: Bhramari is a type of pranayama that helps calm the mind and reduce stress. It is safe, easy to practise, and suitable for people of all ages, from children to the elderly In today's fast-paced life, issues like stress, anxiety and insomnia have become common. While many people try different remedies to cope with these problems, certain yogic practices can be far more effective. One such technique is Bhramari Pranayama – a simple and powerful breathing exercise known for its wide range of mental and physical health benefits. What Is Bhramari Pranayama? Bhramari is a type of pranayama that helps calm the mind and reduce stress. It is safe, easy to practise, and suitable for people of all ages, from children to the elderly. Unlike some other breathing techniques, such as Kapalbhati, which should be avoided during certain conditions like high blood pressure, pregnancy, or after surgery, Bhramari has no such restrictions. It can be practised anytime, anywhere, without side effects. Expert Opinion Kavita Arora, co-founder and trainer at Yoga4Life, explains: 'Among the five or six most popular pranayamas, like Kapalbhati and Anulom-Vilom, Bhramari stands out because of its simplicity and safety. Anyone can practise it at any time, and its benefits are countless." Health Benefits of Bhramari According to Kavita Arora, Bhramari is especially helpful in managing stress, anxiety, depression, and insomnia. 'Research has shown that regular practice boosts positivity, focus and mindfulness," she adds. For those suffering from insomnia, Bhramari can be done while sitting on the bed before sleep. Practising five to eleven rounds helps calm the mind and leads to better sleep. It's as simple as sitting quietly, closing your eyes, covering your ears with your thumbs, and making a gentle 'hmm' sound while breathing out. Bhramari is beneficial not just for those struggling with sleep or stress but also for students and migraine patients. Since it improves focus and mental clarity, it can be a great addition to anyone's daily routine. Whether you're dealing with daily stress, seeking mental peace, or aiming to improve your concentration, Bhramari Pranayama is a safe, effective, and natural practice. Experts recommend incorporating it into your everyday life for lasting benefits. First Published: June 03, 2025, 15:59 IST
Indian Express
7 days ago
- Health
- Indian Express
Pranayama routines that can help you kick the butt: How to control smoking urges
Written by Vikram Manikya Cigarettes are a gateway drug. Scientists have identified tobacco addiction as the gateway to hard drugs like ganja (cannabis or marijuana) and cocaine. Hence, we cannot take tobacco addiction lightly. The International Journal of Yoga has researched the benefits of practising pranayamas on nicotine craving and withdrawal symptoms and found that pranayamas help reduce both of them. Here are a few effective routines to supplement the journey of de-addiction. Nadi Shodhan Pranayama ⦁ Sit in a comfortable position with your back straight, preferably in Padmasana (Lotus Pose) or Sukhasana (Easy Pose). ⦁ Relax your shoulders and body. ⦁ Place your left hand on your left knee with fingers in 'Chin Mudra', where you gently touch the thumb and index finger. You bring forward the rest of the three fingers. ⦁ Place the tips of your index and middle fingers at the centre of your eyebrows. ⦁ Place your ring and little fingers on your left nostril. ⦁ Place your thumb on the right nostril. ⦁ The ring and little fingers will be used to open and close the left nostril. ⦁ The thumb will be used to open and close the right nostril. ⦁ Take a normal breath with both nostrils, position your fingers — thumb on the right, index and middle fingers in between your eyebrows, and ring and little fingers on the left. ⦁ Breathe out through the left nostril by closing your right nostril with your thumb. ⦁ Now, breathe in through the left nostril and close it with your ring and little fingers after completing inhalation. ⦁ Remove your thumb to exhale through the right nostril. Keep your left nostril closed with your ring and little fingers. ⦁ Inhale through the right nostril and close it with your thumb after completing inhalation. ⦁ Breathe out through the left nostril by closing your right nostril with your thumb. This marks the completion of one round of 'nadi shodhan pranayama'. ⦁ Continue alternating nostrils, inhaling through one nostril and exhaling through the other. ⦁ After each exhalation, remember to breathe in through the same nostril. ⦁ Complete nine such rounds by breathing through both nostrils alternately. ⦁ Continue taking long and deep normal breaths, effortlessly. Bhastrika Pranayama ⦁ Sit in a comfortable position with your back straight, preferably in Vajrasana (Thunderbolt Pose) or Sukhasana (Easy Pose). ⦁ Relax your shoulders and body. ⦁ Make fists and fold your arms. Place them close to your shoulders Bhastrika Pranayama 1 ⦁ Inhale deeply with both your nostrils. Fill your lungs completely. ⦁ Raise both arms and unfold your fists. ⦁ Exhale forcefully through both nostrils. Empty your lungs completely. Bhastrika Pranayama 2 ⦁ Bring your arms next to your shoulders. ⦁ Close your fists. Settle into the beginning pose. ⦁ Repeat 20 rounds. ⦁ The breathing should be rapid and forceful. ⦁ Relax with palms on your thighs, open towards the ceiling. ⦁ Take a few deep, normal breaths. ⦁ Continue for 2 more rounds. Bhramari Pranayama ⦁ Sit in a comfortable position with your back straight, preferably in Padmasana (Lotus Pose) or Sukhasana (Easy Pose). ⦁ Close your eyes, and keep a gentle smile on your face. ⦁ Place your index finger on the cartilage between your cheek and ear as depicted in the image below: ⦁ Take a normal, deep breath in, and as you breathe out, gently press the cartilage with your index finger. ⦁ Make a low humming sound like a bee while you press it in and out with your index finger. ⦁ High-pitched humming is always better than low or medium pitch. ⦁ Breathe normally and continue this pattern for 3-4 rounds. (The author is Director, The Art of Living Wellness Programme)
