FMGE SOLUTIONS SUGGESTS TOP FIVE IMPORTANT BREATHING EXERCISES TO STRENGTHEN YOUR RESPIRATORY SYSTEM

The top most coaching academy for NEXT examination/ FMGE screening test provides you the necessary information required to help you guide your patients to take care of there lungs after recovery from COVID 19.

COVID-19 is making headlines since its outset from 2019. Total worldwide 44 million cases were detected and 1.17 million deaths as per recent data. The countries to top the list is India, USA and Brazil.

Before we find the cure by various means it is a must to ensure that we are not infected and spreading to others.

The best way to protect ourselves from contacting the virus is just to follow the same guidelines which has been reiterated-

• Avoiding close contact with people who are sick and do not venture out in places where a large crowd is gathered.
• Wash hands with soap and water frequently.
• wear a mask WHENEVER YOU GO OUT in crowd.

 

The best way to stay indoors and be healthy is to engage yourself in activities that help you to distress and boost your immune system during your leisure time.

 

As seen in most cases of COVID-19, the person with a better immune system has shown signs of recovery with the least symptoms or sufferings. It is therefore, imperative to do all the necessary things to boost the immune system.

 

Lungs are one of the most important organs of our body that fuel us with the oxygen as we breathe in air, then extract the oxygen and pass it into the organs that require it to function.

We have to increase our lung capacity to fight against COID-19. Age, gender, body comparisons and ethnicity are some of the factors affecting the different ranges of lung capacity among individuals.

 

But what we need to know is that our lungs, just like our heart, joints, and other body parts, age with time.

Most of us wants to be healthy but we rarely think about the health of our lungs.

There is always “a prevention before a cure”, so we can prevent or rather improve our lung’s health through breathing exercises.

There are several breathing exercises and pranayama to increase the lung capacity if practised regularly.

Breathing exercises, in yogic terms, is called PRANAYAMA.

There are 3 stages in pranayama called-

1. Puraka or inhalation
2. Rechaka or exhalation
3. Kumbhaka or retention of breath.

BENEFITS OF PRANAYAMAS (BREATHING TECHNIQUES)

• Enhances the quantity and quality of life forces.
• Clears the blocked energy channels.
• Harmonizes the body, mind and spirit.
• Boosts the immune system which prevents the body from viruses and diseases.
• Rejuvenates the body and mind.
• Slows down the ageing process.
• Improves the focus and self awareness.

One of the primary reasons for a person to get his immunity system affected is stress.

1. NADI SHODHANA PRANAYAMA or ALTERNATE NOSTRIL BREATHING
   

The word NADI means channel. The human body consists of 72,000 energy channels that distribute the life force throughout whole body. Among these, the 3 Nadis are most important, which are-

1. IDA NADI called LUNAR ENERGY
2. PINGALA NADI called SOLAR ENERGY
3. SUSHUMNA NADI.

The practice of NADI SHODHAN PRANAYAMA cleanses the energy channels from the blockages.

METHOD:

• Sit in padmasana keeping your spine erect and shoulders relaxed.
• Place the back of the left hand wrist on the left knee, and palms open to the sky (thumb and index finger gently touching at the tips).
• Fold the right hand index finger and the middle finger towards the palm. Bring the right hand close to the nose and place the ring finger and the little finger near the left nostril and thumb near the right nostril.
• close the right nostril and exhale through the left nostril.
• Now breathe through the left nostril and then press the left nostril gently and breathe out from the right.
• Breathe in from the right nostril and exhale from the left nostril. You have completed one cycle of NADI SHODHAN PRANAYAMA.
• Continue this for 10 cycles.

BENEFITS OF NADI SHODHAN PRANAYAMA-

• The blood receives a larger supply of oxygen than in normal breathing, the makes one feel refreshed and purified.
• Works therapeutically for the most circulatory and respiratory problems.

 

2.) BHASTRIKA PRANAYAMA or BELLOWS BREATHING –

This breathing is a type of breathing exercise also known as “BREATH OF FIRE”. In this pranayama, both inhalation and exhalation are forced. By doing this, the lungs are provided complete oxygen as well as to body cells.

METHOD-

• Sit in vajrasana. Take a long breath. Inhale and exhale.
• Put your hands in front, at the level of chest.
• Start inhaling slowly and lift your hands up with full inhale your chest with the air.
• Now with the certain force, exhale and bring the hands below in the previous position.

BENEFITS OF BHASTRIKA PRANAYAMA-

• It contributes strength to the lungs.
• It cures the allergies related to breathing problems.
• It prevents respiratory diseade like chronic cough sensation, whooping cough, etc.
• It recovers the immune system in our body and protects from the cold.

 

3) ANULOM VILOM PRANAYAMA or ALTERNATIVE NOSTRIL BREATHING-

 

This pranayama is also called “NADI-SUDHDHI PRANAYAMA”. The energy channels are disrupted many times by our unhealthy lifestyle, stress, physical trauma. Through sodhan or sudhi by performing pranayama, we can purify them.

METHOD-

• Sit in a meditative posture, keep the spire straight and the head erect with the eyes closed.
• Keep the left palm on left knee in gyan mudra. The right hand should be in the nasikagra mudra.
• Place the thumb on the right nostril and breathe in from the left nostril.
• Now, Close the left nostril and exhale through the right nostril.
• Next, inhale through the right nostril, close the right nostril and exhale through the left nostril.

Repeat for another 5 rounds. The breath should be steady and controlled.

BENEFITS OF ANULOM VILOM PRANAYAMA-

• Purify the principal channels of energy.
• Nourishes the whole body.
• Induces tranquility.
• Helps to improve concentration.
• Elevates cough disorders.

 

4) KAPALBHATI PRANAYAMA or SKULL SHINING BREATH-

KAPAL = FOREHEAD, BHATI = SHINING, PRANAYAMA = BREATHING TECHNIQUE

Once you start practising the pranayama, it increases the circulation of blood flow in vital organs like the heart and lungs. Soon, you will notice is the glowing skin.

METHOD-

• Sit straight with your hands on your knees with your eyes closed and place your palms on your thighs facing the sky.
• Draw your navel inwards towards the spine. Do as much as you comfortably can.
• The exhalation is active. So throw out your breath. Don’t worry about the inhalation.

BENEFITS OF KAPALBHATI PRANAYAMA-

• Balances the whole system and energizes the body to a great extent.
• It energizes the nervous system.
  • PRECAUTIONS: KAPALBHATI PRANAYAMA SHOULD NOT BE PRACTICES IF YOU HAVE PACEMAKER, EPILEPSY, HERNIA, SLIP DISC, OR ANY RECENT BACK OR ABDOMINAL SURGERY. WOMEN ARE RESTRICTED TO KAPALBHATI PRANAYAMA DURING PREGNANCY AS WELL AS DURING MENSTRUATION.

 

5) BHRAMARI PRANAYAMA or BUMBLE BEE(HUMMING BEE) BREATH-

In bhramari pranayama, the exhalation sound resembles the humming sound of a bee, so is named as bhramari pranayama.

METHOD-

• Sit in padamasana and close your eyes and breethe deeply.
• Now, close your ear lids or flaps with your thumbs.
• Place your index finger just above your eyebrows and rest of your fingers over your eyes with your middle fingers.
• Now, concentrate your mind on the areas between your eyebrows.
• Keep your mouth closed; breath out slowly through your nose with making a humming sound of OM.
• Repeat this 5 times.

BENEFITS OF BRAHMARI PRANAYAMA-

• To achieve the concentration of the mind.
• It opens the blockage and gives the feeling of happiness to mind and brain.
• Relieves from hypertension.
• Relaxes mind and lowers down the stress.

Thanks for reading this article from best FMG Coaching academy of India for Indian licensure examination.