What is Pranayama?‍

The word pranayama is comprised of two roots: 'prana' plus 'ayama'. Prana means 'vital energy' or 'life force'. It is the force that exists in all things, whether animate or inanimate. Although closely related to the air we breathe, it is more subtle than air or oxygen. Therefore, pranayama should not be considered as breathing exercises aimed at introducing extra oxygen into the lungs. Pranayama utilizes breathing to influence the flow of pranas in the nadis or energy channels of the pranayama kosha or energy body.

We are living in a world where most of us are leading a sedentary lifestyle across all age groups. While when we are on our laptops, phones or watching TV, we tend to round our shoulders, making it compress the rib cage that collapses our lungs by not giving us enough space to expand and breathing correctly, even excess time in front of the screen can also affect the production of melatonin in our body, that regulates our sleep cycle which plays a major role in strengthening our immune system. Strengthening our immunity has become the need of the hour to prevent us from viruses like Covid-19 and other seasonal viruses as well.

In Verse 16, Chapter number 2 of Hatha Yoga Pradipika, it is said that” When Prâṇayama, etc, are performed properly, they eradicate all diseases; but an improper practice generates diseases.”

So practicing pranayama the right way is important to eradicate any kind of disease from the body and is the one-stop solution to work on boosting your immune system.

What Does Pranayama Do To Our Immune System?

Repeated deep breaths will increase your heart rate, it will improve your nervous system and immunity.
A study has proven that pranayama reduces inflammatory markers like C-Reactive Protein that suppresses our immune system.
Pranayam improves our sleep, which would lead to a good immune system.
Consistent practice of pranayama increases the oxygen levels in the body and harmful cells cannot survive in an oxygen-rich environment.
Pranayama increases endorphins levels which is a happy hormone.

Checklist Before the Pranayama Practice

Sit comfortably on a mat in Sukhasana, Ardha Padmasana or Vajrasana or on a chair.
Keep your back straight & erect.
Keep your abdominal muscles relaxed
Make sure that your back, neck and shoulders are aligned.
Make sure your eyes are closed during the practice.

Pranayamas That Can Be Practiced to Boost Immunity

Here are 3 Pranayama's you can practice every day to boost your immune system-

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Breath of fire (Kapalbhati)

The word kapalbhati is made up of two words, kapal meaning skull (here skull includes all the organs under the skull too) and bhati mean shining, illuminating. This practice is great to revitalize our immune system.

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Precautions:

Kapalbhati should be performed on an empty stomach, 3 to 4 hours after meals. If practised late at night, it can prevent sleep. If pain or dizziness are experienced, stop the practice and sit quietly for some time. Practice with more awareness and less force. If the problem continues, consult a yoga teacher.

Contra-indications:

Kapalbhati should not be practised by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia or gastric ulcer. It is not recommended during pregnancy.

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Alternate Nostril Breathing (Anulom Vilom)

A yogic technique that controls the pranic energies or the vital force flowing through our body.

Contra-indications:

Avoid the practice when in full stomach, since it could impact the digestive system.

Bee breath (Bhramari Breathing)

Bhramari comes from the Sanskrit word ‘Bramar’ which means a kind of black Indian bee. This pranayama has a soothing effect on the brain and calms the mind.

‍Contra-indications:

This pranayama should not be performed while lying down. People suffering from severe ear infection should not practise this pranayama.

‍When is the best time to practice pranayama?

The best time to practice pranayama is at dawn when the body is fresh and the mind has very few impressions. If this is not possible, another good time is just after sunset. Try to practice regularly at the same time and place each day. Regularity in practice increases strength and willpower. Do not be in a hurry; slow, steady progress is essential.

Place of Practice

Practise in a quiet, clean and pleasant room, which is well ventilated but not draughty. Generally, avoid practising in direct sunlight as the body will become over-heated, except at dawn when the soft rays of the early morning sun are beneficial. Practising in a draft of air or wind, in air-conditioning or under a fan may upset the body temperature and cause chills.

Duration of Pranayama Practice

If you are a beginner, starting with 5 mins of practice is good. Over a period of time with consistent practice, you can slowly increase the time of your pranayama practice

Pranayama Contra-indications

Pranayama should not be practised during illness, although simple techniques such as breath awareness and abdominal breathing in shavasana may be performed. Carefully observe the contra-indications given for individual practices.