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Indian Express
31-05-2025
- 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)
NDTV
29-05-2025
- Health
- NDTV
How 30 Minutes Of Sudarshan Kriya Daily Can Transform Your Health
In today's fast-paced world, stress has quietly become a chronic health hazard. While many turn to medications or therapy, ancient practices like Sudarshan Kriya offer a holistic alternative. Developed by Sri Sri Ravi Shankar and popularised through the Art of Living Foundation, Sudarshan Kriya is a powerful breathing technique that combines cyclical breathing patterns with mindfulness. Scientific studies, including those by the International Journal of Yoga and Harvard Medical School, show that just 30 minutes of daily practice can significantly reduce stress, enhance immune response, and improve overall mental well-being. Here's how simple practice of Sudarshan Kriya can profoundly transform your health. Here's how Sudarshan Kriya can transform your health Sudarshan Kriya isn't just spiritual, it's biological. Regular practice aligns breathing with the body's natural rhythms, impacting key systems including the nervous, respiratory, and endocrine systems. Let's explore the benefits of Sudarshan Kriya. 1. Reduces stress and anxiety Sudarshan Kriya significantly lowers cortisol levels, the body's main stress hormone. A study published in the Journal of Clinical Psychology found that regular practitioners report reduced symptoms of anxiety and improved emotional resilience. The rhythmic breathing soothes the nervous system and fosters a deep sense of calm. 2. Improves sleep quality Practising 30 minutes of Sudarshan Kriya daily can improve the quality and duration of sleep. Research from NIMHANS (National Institute of Mental Health and Neurosciences) showed participants had fewer instances of insomnia and reported deeper, uninterrupted sleep after incorporating the kriya into their nightly routine. 3. Enhances immunity Regular breathing exercises increase oxygenation and improve lymphatic drainage. This strengthens your body's ability to fight infections. During the COVID-19 pandemic, many doctors and yoga experts highlighted Sudarshan Kriya's potential in supporting respiratory function and boosting immunity. 4. Balances emotions and boosts mood This kriya activates the parasympathetic nervous system, which is associated with 'rest and digest' functions. It helps regulate mood swings, enhances dopamine and serotonin levels, and may aid in managing mild to moderate depression, according to research from Harvard Medical School. 5. Supports cardiovascular health Breathing practices like Sudarshan Kriya help regulate blood pressure and heart rate variability. A study in Applied Psychophysiology and Biofeedback found participants experienced improved heart rate patterns and better circulation, which reduces the risk of heart-related diseases over time. 6. Improves focus and clarity Regular practice increases alpha brainwave activity, responsible for alertness and creativity. Many corporate professionals and students practise Sudarshan Kriya to improve their concentration, mental clarity, and decision-making abilities, particularly during high-stress periods. 7. Detoxifies the body naturally The kriya involves deep and rhythmic breathing, which facilitates oxygen exchange and expels toxins through breath. It also massages internal organs gently, enhancing digestion and the body's natural detox process. 8. Can be practised by all age groups Whether you're a teenager dealing with academic pressure, a middle-aged professional battling burnout, or a senior looking for balance, Sudarshan Kriya is safe, effective, and customisable for all age groups under proper guidance. Breath is the bridge between the body and mind. Just 30 minutes of Sudarshan Kriya each day can lead to long-term improvements in physical health, emotional stability, and mental clarity. With strong endorsements from global health organisations and mounting scientific evidence, this ancient technique offers a simple yet profound path to holistic well-being, one breath at a time. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Time of India
10-05-2025
- Health
- Time of India
Yoga powerful partner in treatment of irritable bowel, finds KGMU study
Lucknow: Those suffering from irritable bowel syndrome, marked by stomach pain and unpredictable bowel problems, may find effective relief as a new study by King George's Medical University shows practice of yoga along with regular treatment can ease stomach symptoms and also reduce stress and anxiety. The study, published in International Journal of Yoga in Apr, concluded that yoga could make IBS symptoms feel less severe and help patients feel better. It highlights how regular yoga routine can improve physical health and mental well-being in people with IBS . IBS is a common syndrome comprising stomach pain, bloating, constipation, diarrhoea and frequent changes in bowel movements. Unlike other stomach diseases, IBS doesn't damage intestines but is linked to how the brain and stomach coordinate. "IBS is not a problem of only the digestive system," explained Prof Adarsh Tripathi, co-author and Professor of Psychiatry at KGMU, adding, "There is a strong brain-gut connection and psychological distress plays major role in how patients experience the symptoms." The research, titled 'Exploring the Impact of Yoga Intervention on Psychological Symptoms in Irritable Bowel Syndrome Patients: A Randomised Controlled Study', was conducted by experts from KGMU. The team comprised lead researcher Prof Sandeep Bhattacharya and Prof Sunita Tiwari from physiology department, Prof Adarsh Tripathi and gastroenterologist Prof Sumit Rungta. The study was a randomised, open-blinded trial where 165 IBS patients were divided into two groups: one received yoga along with conventional treatment while the other received only conventional treatment. Yoga was practised five times a week for three months. IBS severity, psychological symptoms (using DASS-21), body weight, BMI, and cortisol levels were measured before and after the intervention. Results from both groups were compared to assess the added effect of yoga. Each session included physical postures (asanas), breathing exercises (pranayama), and meditation. "We designed the yoga sessions to bring physical relaxation as well as mental calm," said Prof Sandeep Bhattacharya. "Our aim was to see whether yoga could help reduce stress that often triggers or worsens IBS symptoms." After three months, patients in the yoga group showed much better results. "Patients who practised yoga experienced a significant reduction in IBS symptom severity," said Bhattacharya. "They reported less abdominal pain, better digestion and overall improvement in daily functioning." The yoga group also had lower levels of stress and anxiety. While their depression scores didn't drop much, they felt better mentally. "Mental health improvements were encouraging," noted Prof Sunita. "Many patients shared they were sleeping better, feeling more relaxed and had a more positive outlook." Another positive result was weight loss and a lower BMI among yoga participants. Although cortisol levels—a hormone linked to stress—did not drop significantly, patients reported feeling less stressed overall. "Yoga is no replacement for medicines, but it can be a powerful partner," emphasised Prof Sumit Rungta. "Our findings suggest it can help patients manage physical discomfort along with emotional distress associated with IBS." They also advised patients to consult doctors before starting yoga and to follow a routine that suits their health needs. As Prof Bhattacharya summed up, "Our research shows that when it comes to IBS, healing the gut also means caring for the mind. Yoga offers a way to do both." Lucknow: Those suffering from irritable bowel syndrome, marked by stomach pain and unpredictable bowel problems, may find effective relief as a new study by King George's Medical University shows practice of yoga along with regular treatment can ease stomach symptoms and also reduce stress and anxiety. The study, published in International Journal of Yoga in Apr, concluded that yoga could make IBS symptoms feel less severe and help patients feel better. It highlights how regular yoga routine can improve physical health and mental well-being in people with IBS . IBS is a common syndrome comprising stomach pain, bloating, constipation, diarrhoea and frequent changes in bowel movements. Unlike other stomach diseases, IBS doesn't damage intestines but is linked to how the brain and stomach coordinate. "IBS is not a problem of only the digestive system," explained Prof Adarsh Tripathi, co-author and Professor of Psychiatry at KGMU, adding, "There is a strong brain-gut connection and psychological distress plays major role in how patients experience the symptoms." The research, titled 'Exploring the Impact of Yoga Intervention on Psychological Symptoms in Irritable Bowel Syndrome Patients: A Randomised Controlled Study', was conducted by experts from KGMU. The team comprised lead researcher Prof Sandeep Bhattacharya and Prof Sunita Tiwari from physiology department, Prof Adarsh Tripathi and gastroenterologist Prof Sumit Rungta. The study was a randomised, open-blinded trial where 165 IBS patients were divided into two groups: one received yoga along with conventional treatment while the other received only conventional treatment. Yoga was practised five times a week for three months. IBS severity, psychological symptoms (using DASS-21), body weight, BMI, and cortisol levels were measured before and after the intervention. Results from both groups were compared to assess the added effect of yoga. Each session included physical postures (asanas), breathing exercises (pranayama), and meditation. "We designed the yoga sessions to bring physical relaxation as well as mental calm," said Prof Sandeep Bhattacharya. "Our aim was to see whether yoga could help reduce stress that often triggers or worsens IBS symptoms." After three months, patients in the yoga group showed much better results. "Patients who practised yoga experienced a significant reduction in IBS symptom severity," said Bhattacharya. "They reported less abdominal pain, better digestion and overall improvement in daily functioning." The yoga group also had lower levels of stress and anxiety. While their depression scores didn't drop much, they felt better mentally. "Mental health improvements were encouraging," noted Prof Sunita. "Many patients shared they were sleeping better, feeling more relaxed and had a more positive outlook." Another positive result was weight loss and a lower BMI among yoga participants. Although cortisol levels—a hormone linked to stress—did not drop significantly, patients reported feeling less stressed overall. "Yoga is no replacement for medicines, but it can be a powerful partner," emphasised Prof Sumit Rungta. "Our findings suggest it can help patients manage physical discomfort along with emotional distress associated with IBS." They also advised patients to consult doctors before starting yoga and to follow a routine that suits their health needs. As Prof Bhattacharya summed up, "Our research shows that when it comes to IBS, healing the gut also means caring for the mind. Yoga offers a way to do both."
