Types of Pranayama and their Benefits

1. Balancing Pranayama: (Nadi Shodhana)

1. Slow, deep, rhythmic breathing as practiced in Nadi Shodhana has far reaching effects on the entire system. It results in enhancing the vital capacity of our lungs and helps to relax the rhythms of the heart and nervous system. Inhalation is active process and exhalation is relatively passive in nature. These two stages of breathing are also associated with sympathetic and para-sympathetic systems. During inhalation sympathetic system is active whereas during exhalation parasympathetic system is predominant. In Nadi shodhana one has to be able to control respiration and expiration, which balances out the whole respiratory cycle.
2. From the physiological point of view, Nadi shodhana is the perfect balancing practice. Alternate nostril breathing stimulates the left and right sides of the brain equally and there by the left and right sides of the body. Energetically, it directly balances the two major nadis Ida and Pingala, which play a major role in determining our thinking and behaviour, deciding whether we are internalized or externalized. Furthermore, it is stated in the yogic texts that when ida and pingala are balanced and purified. Sushumna Nadi which is responsible for spiritual experience begins to flow. This leads to heightened awareness and spontaneous meditative states.
3. When we follow the ration of 1:2 it imposes a smooth and even rhythm on the normal rhythm of the brain. By using the ratio of 1:2 which means keeping the length of exhalation double that of inhalation helps to provide ample time for brain and heart to relax. It also activates the functions of parasympathetic response in the body.

2. Tranquilizing Pranayama (Ujjayi)

1. Normal respiration is very weak and only uses a very small percentage of the lung capacity. Ujjayi uses the complete respiration capacity & has very powerful effect. There is proper gaseous exchange happening during the process in the blood.
2. This process of Ujjayi pranayama imposes a conscious control over the process of inspiration and expiration. Otherwise breath is controlled by unconscious areas of the brain. This conscious control over the breath helps resetting the autonomic functioning of the brain.
3. The smooth and the relaxing rhythm of conscious breath initiated by Ujjayi helps in de-emotionalize the breath. It is one of those pranayama techniques which is highly beneficial for people suffering from anxiety or panic attack. This practice of Ujjayi leaves a profoundly relaxing effect at the psychic level the deeper level of our being. For this reason Ujjayi is one of the most useful of all the Pranayama practices in Yoga therapy.
4. Practice of Ujjayi also has an effect on Carotid Sinuses in the region of throat. Carotid sinuses regulate blood pressure in the arteries. These sinuses control the blood pressure through feedback mechanisms. Once Ujjayi pranayama is performed is exerts a mild pressure on these sinuses which in turn send message to the brain to lower the blood pressure. Therefore it is highly recommended practice for people suffering from high blood pressure, stress and anxiety.

3.     Heating Pranayama (Kapalbhati and Bhastrika)

Kapalbhati Pranayama (Frontal brain cleansing pranayama)

1. This dynamic and activation pranayama alters the level of carbon dioxide and other chemicals, acids and alkalis in the blood. This is an excellent technique to mobilize stagnant air in the lungs and expels high quality of carbon dioxide. Kapalbhati pranayama is also part of six cleansing techniques (shatkarma) in traditional Hatha Yoga. The intention of the pranayama is to cleanse the body, the nervous system and removing accumulated gases that build up in the upper part of the lungs.
2. On the pranic level, the constant abdominal movements in the body activates Samana Vayu which is responsible for better exchange of energy. This activation of Samana Vayu and upward movement of prana stimulates the higher centers of the brain.
3. On the physical plane constant contraction and relaxation of the abdominal muscles result in improved distribution of blood and other digestive fluids in the abdominal region. Hence helps in improving the functioning of the system.

Bhastrika (Bellow breath)

1. Practice of Bhastrika pranayama fans the digestive fire and massages all the internal organs of the body. During the process there is intense activity of the diaphragm and the lungs which results in better oxygenated supply of the blood to all the different areas of the body and brain especially.
2. In Bhastrika most of the carbon dioxide is expelled out of the system as a result one is prepared to hold retention of the breath (kumbhaka) for a long period of time. In traditional Hatha and Kundalini Yoga, Bhastrika is often used to prepare one for a longer Kumbhaka experiences.
3. Bhastrika is an excellent practice for those who live a very sedentary life. It helps activating the metabolic fire and purifying all the different Dhatus (7 different bodily constituents according to Ayurveda).
4. According to the Yogic texts and Ayuveda, formation of the three Doshas or humors known as Vata (air), Pitta (bile) and Kapha (phlegm) can be managed and balanced by the practice of Bhastrika. One of the major causes of diseases according to both Hatha Yoga and Ayurveda is blocking of Agni (fire). Through Bhastrika pranayama this blocking is removed and Manipura chakra is vitalized.
5. Unblocking pranic flow from Manipura Chakra (solar plexus or Navel chakra) help activating and piecing of the Granthis (psychic knots) and awakening the Brahma nadi, according to Kundalini Yoga.

4. Cooling Pranayama (Sheetali or Sheetkari)

Sheetali Pranayama

Sheetkari Pranayama

1. Through these techniques a control is developed over temperature controlling mechanisms in the brain. These techniques are performed in Yoga Sadhana to cool down the excessive heat generated during the practices.
2. This is excellent practice for those who have excessive Pitta activities. Regarding the benefits of this technique, it has been mentioned that one again control over sleep, lethargy, thirst and hunger. These effects are possible because of cooling or lowering the body temperature which automatically activates ida. With Ida activation there is natural effect on the mind to get internalized. And with the cooling of the body, there is a tendency to relax more deep and fall asleep.
3. These practices which cool down the physical systems and activate Ida Nadi, are recommended for anger management, excessive anxiety and insomnia.

"Tatah Ksiyate prakashavaranam" Thereby the covering of light disappears.

It is said in Patanjali Yoga Sutra that by the practice of Pranayama the psychic centres are activated and as a result of that, the covering of knowledge is removed. Prakasha here means the psychic centres. The psychic centres are usually covered or veiled due to sense experiences. The luminosity of these subtler vehicles is limited or covered by the physical matter of the brain.

Removal of psychic or pranic blockages

Concept of Pranayama as per Hatha Yoga

Effects of Pranayama on Prana and Mind

Pranayama as per Patanjali Yoga Sutra