Pranayama ( prana means“life energy” and yama means“control”) is one of India’s most ancient yogic breath techniques. 

Apart from the Yogis and spiritual Gurus, we may also have heard about the endless benefits of Pranayama now and then from our grandparents or even friends who regularly practice yoga. 

In fact, numerous studies, including 18 listed by the NHI (National Library of Medicine) to find the therapeutic benefits of pranayama show that it has enormous physiological and psychological benefits. 

This study shows a significant improvement in patients with respiratory diseases such as asthma, and even in reduction of the frequency of heart attacks and medication requirements. 

However, the benefits aren’t limited to physiological health. 

Pranayama helps improve your mental health

Another report shows the critical impact of Bhramari Pranayama in preventing mental illness and treating stress and anxiety disorders. (Read all about Bhramari Pranayama here.) 

Most anxiety disorders including GAD (Generalized Anxiety Disorder), and social anxiety, have overlapping symptoms. 

• Heart palpitations 
• Sweaty palms 
• Feeling tense or irritated 
• Trouble focusing 
• Having a sense of constant paranoia or doom 
• Trouble sleeping 

Experts agree that one core underlying reason behind these symptoms is poor or incorrect breathing. 

“Our bodies hold blocked energies. When not released, this energy manifests itself into different forms of mental illness.”, says Aparna Pathak, a Bangalore-based Yoga expert on psychosomatic illness. 

On emphasizing the practice of Pranayama to manage these disorders, she says, 

“Be aware of your breathing pattern even before you practice Pranayama. Each day after waking up, consciously watch the rhythm of your breath. Bring awareness to the breath. Do this for a few days and then carve out at least 5-7 mins of your day to practice Pranayama.”

“It even helps you manage panic attacks,” she adds. 

Simply being aware of our breathing patterns brings us to the present moment. We can then begin by taking deep, long breaths whenever we catch ourselves breathing poorly. 

It soothes your nervous system 

Pathak says that mental illnesses project themselves in the form of stress responses–flight, freeze, fawn, fight.

“When our body is under any of these stress responses, we tend to take shallow, shorter breaths. “

So when we utilize only a small proportion of lung capacity, the oxygen supply is inadequate, leading to slowed cognitive and biological functions. 

The surprising thing that happens when we consciously bring our attention to our breathing is – our nervous system starts moving to a more regulated state. And when we consciously make an effort to take deeper breaths, the symptoms subside. Basically, taking deeper, longer breaths soothes your nervous system. As a result, your body naturally reaches a more calm, soothing space. 

However, the effects of Pranayama vary depending on when you practice it. You can build a habit of doing Pranayama by doing the following steps.

Practice it on an empty stomach 

Ideally, you should practice Pranayama between 4-6 am (Brahma muhurta) as during this time the atmosphere is calm and our bodies naturally receive more positive energies. 

However, if you find it challenging, practice it in the morning or night before sleeping.  

Pathak suggests taking seven minutes to practice Bhramari Pranayama at night as it’s best known to treat stress and anxiety, and 5 minutes of Anulom Vilom in the morning or evening. 

Integrate Asanas with Pranayama for best results 

Moving has its added benefits.  

“Even 15 minutes of regular movement along with 5 minutes of Pranayama will help you release all the blocked energy from your body”, says Pathak. 

You can either practice forms of Asanas or indulge in a physical activity you enjoy. 

However, ensure to not perform any strenuous workout after Pranayama. Use these breathing practices to relax after a workout.  

Harness the power of books on breathwork 

Numerous books talk about Pranayama and how it helps in your healing journey.  A few of them also suggest other breathing techniques. 

• Breathing: The Master Key to Self Healing by Andrew Weil 
• Secrets of Breath by Rajeev Saxena 
• Light on Pranayama by B.K.S. Iyengar
• Breath: The New Science of a Lost Art by James Nestor
• The Body keeps the score Bessel van der Kolk

The first four will help you understand the science behind breathing and healing. The last one tells you how trauma energy is stored in our bodies, reiterating the need for breathing practices to release them.  

These books will not only help you understand blocked energy, and breathwork but also show you ways to practice it along with the psychological benefits. 

The benefits extend beyond just psychology.  

Enhance your spiritual well-being 

One of the major findings of a study conducted to find the connection between Yoga and spirituality reveals that participants advance toward connecting better with themselves. 

With regular practice, your body learns to be calm and in the present moment, which is an essential aspect of spiritual growth. Over time, instead of reacting to a situation, you carefully weigh your choices before making a decision.   

The connection between Pranayama and calm is multifaceted. Whether you practice it to uncover the deeper levels of consciousness or as a tool in your mental health journey is up to you. 

However, now that we know how Pranayama could be a catalyst for healthy living, we hope you start practicing it every day. And if you’ve already been thinking about taking that next step to make it a practice, take this article as your cue!