In recent years, the rising number of heart-related diseases has become a global concern. It's no longer just an issue for the elderly, as even young people under 40 are now susceptible to heart diseases like 'heart blockage.' This shift means we can't simply link diseases to aging anymore. Instead, we should focus on adopting a healthy lifestyle to identify and address potential health problems early. Incorporating yoga into this lifestyle can promote overall well-being.
Experts agree that a happy body and mind can reduce the risk of chronic diseases. Stress and a sedentary lifestyle have made conditions like high cholesterol, obesity, diabetes, and high blood pressure seem normal. These chronic conditions can increase the risk of 'heart blockage.'
'Heart blockage' disrupts the electrical signals that control our heartbeat, affecting its rhythm and potentially leading to heart attacks. Certain pranayama techniques can help prevent heart issues and reduce risks if they do occur.
Anulom-Vilom Pranayama: One of the most effective pranayama practices for heart health is Anulom-Vilom. It involves alternating nostril breathing and can help reduce stress, contributing to a lower risk of 'heart blockage.'
How to do it:
- Find a comfortable sitting position on a mat.
- Close your right nostril with your right thumb and inhale deeply through your left nostril.
- Close the left nostril with your finger and release the right nostril.
- Exhale deeply through the right nostril and then inhale again.
- Close the right nostril and exhale through the left nostril.
- Finish by exhaling completely through the left nostril.
- Repeat this cycle for 10-15 minutes.
Bhramari Pranayama: Bhramari Pranayama involves making a bee-like humming sound and can reduce stress, calm the mind, and improve blood circulation, which benefits heart health.
How to do it:
- Close your eyes and sit comfortably.
- Close your ears with your index fingers, place your middle fingers on your forehead, and rest the remaining fingers on your eyes.
- Take a deep breath through your nose.
- Emit a bee-like noise from your throat as you exhale.
- The vibrations created during this practice improve blood circulation.
- Repeat this exercise five to seven times.
Ujjayi Pranayama: Ujjayi Pranayama provides oxygen to both the body and mind, calming the mind and reducing stress, anxiety, and high blood pressure. It also increases oxygen supply to the heart.
How to do it:
- Sit with your spine straight.
- Inhale deeply, making a sound from your throat.
- Retain your breath briefly and then exhale.
- Practice for five to 10 minutes.
Kapalabhanti Pranayama: Kapalabhanti Pranayama enhances lung and heart function, ensuring efficient oxygen delivery to the body. It also calms the mind.
How to do it:
- Sit comfortably in a meditation posture.
- Focus on forcefully exhaling through both nostrils.
- Contract the stomach, anus, and urethra as you exhale, increasing the speed.
- Note that this process involves only exhaling; inhalation occurs automatically.
While pranayama is beneficial, it's not the sole solution for preventing heart problems. A holistic approach includes maintaining a balanced diet, regular health check-ups for chronic diseases, getting adequate sleep, staying hydrated, avoiding alcohol and smoking, engaging in physical activity, managing stress, and practicing yoga.
