Pranayama is derived from two Sanskrit words – “Prana” and “Ayama”. “Prana” means breath, life, vitality, air, power or energy. “Ayama” denotes extension, abstinence, regulation, control or restraint. Thus Pranayama is the act of control of respiration and an attempt to control the flow of “Prana” or vital force in the human body.
Stages of Pranayama
Pranayama consists of four stages:-
□ The “Puraka” or Inhalation Phase: Long, slowly controlled and sustained flow of inhalation.
□ The “Kumbhaka” or Breath-holding phase: Controlled suspension and retention of breath after inhalation.
□ The “Rechaka” or Exhalation Phase: Long, slow and controlled exhalation.
□ “Shunyaka” or End of Breathing: Breath-holding after exhalation.
Benefits of Pranayama in Allergy
□ Pranayama combats and cures allergy by cleansing the nose, nasal sinuses and respiratory passages of allergic substances like pollen, dust and other toxic substances.
□ Pranayama improves the function of the lungs by increased oxygenation of blood vessels of the lungs as well as all parts of the body.
□ It increases the capacity of the lungs to inhale and exhale air.
□ Breath-holding can train the body to tolerate low oxygen levels as seen while climbing the mountains.
□ The blood supply to the heart and brain is improved by Pranayama.
□ It enhances the concentration of mind and improves the relaxation of the body.
□ The digestive system is toned up due to improved blood supply and pressure of the diaphragm on the abdominal organs. This is very beneficial for all individuals with food allergy. Moreover, the toxic substances are removed from the digestive tract.
Pranayama Useful for Treatment of Allergy
Nadi Shodhana Pranayama or Anuloma Viloma, Bhastrika, Suryabhedi and Ujjayi are very beneficial for treatment of allergy and produce long-lasting results.
Nadi Shodhana Pranayama or Anuloma-Viloma
Technique
□ Sit in any comfortable meditative posture, preferably Padmasana, keeping the head and spine upright.
□ Close the eyes, relax the body and breathe freely for some time.
□ Rest the index and middle fingers gently in the centre of eyebrows, and the thumb and ring finger above the right and left nostrils respectively. These two fingers control the flow of breath in the nostrils by alternately pressing on one nostril and blocking the flow of Fig. Nadi Shodhana breath and then the other. ThisPranayama is the Nasikagra Mudra.
Step-I
□ Close the right nostril with the thumb and breathe in through the left nostril, mentally counting 1,2,3. Similarly, close the left nostril with the ring finger, releasing pressure of thumb on the right nostril and breathe out, mentally counting 1,2,3. The time for inhalation and exhalation should be equal.
□ Repeat the procedure by inhaling through the right nostril and exhaling through the left one. This makes up one round. Ten rounds are to be practised.
□ Slowly increase the counting up to 12:12 for inhalation/exhalation. This is followed by changing the ratio to 1:2, i.e., breathe in for count 5 and breathe out for count 10 adding up to ratio 12:24.
Step-II
After mastering step I, this step should be practised :-
□ Close the right nostril and inhale through the left nostril for a count of 5. After this, close both nostrils and retain air in the lungs for a count of 5. Then, open the right nostril, breathe in slightly and slowly breathe out for a count of 5.
□ This is repeated by inhaling from the right nostril, retaining and breathing out from the left side. Repeat 10 rounds.
□ Increase the ratio from 1:1:1 for inhalation, retention and exhalation to 1:1:2, then 1:2:2, 1:3:2 and 1:4:2.
Step-III
□ In this step, inhalation is started from the left nostril as above, followed by retention (breath-holding) and exhalation from right nostril, which is also followed by breath-holding.
□ The procedure is also repeated as above by inhalation from the right nostril and 10 rounds are completed.
□ The ratio is started as above 1:1:1:1 and increased to 1:4:2:2 and duration is also increased from a count of 5 to the maximum limit where comfortable.
Precautions
□ Breathing should be free flowing and never forced.
□ Breathing should never be done through the mouth.
□ This technique of Pranayama is best done under the guidance of an expert.
□ If there is any sign of discomfort, the procedure should be discontinued.
□ The best time to practise is early in the morning after the asanas.
□ The duration of this Pranayama should be about 10-15 minutes daily comprising 5-10 rounds.
□ Patients suffering from hypertension and heart disease must avoid breath-holding in this Pranayama.
Bhastrika Pranayama
Technique
□ Sit in any comfortable meditative posture with hands resting on the knees in Gyana Mudra.
□ Keep the head and spine straight, close the eyes and relax the whole body.
□ Using Nasikagra Mudra close the right nostril with the thumb.
□ Breathe in and out forcefully, without straining through the left nostril, about 10 times. The abdomen should expand and contract rhythmically with the breath.
□ Now close the left nostril and breathe rapidly and forcefully through the right nostril.
□ Similarly, breathing can be done through both the nostrils simultaneously.
□ At the end of each procedure, breath-holding may be done for up to 30 seconds.
Precautions
□ During Bhastrika, only the abdomen should move and not the chest or shoulders.
□ The breathing sound should only appear from the abdomen and not the throat or chest.
□ If there is a feeling of giddiness, vomiting or excessive perspiration, Bhastrika should be stopped.
□ Violent respiration, facial contortions and excessive shaking of the body should be avoided.
□ Bhastrika should not be practised by people suffering from hypertension, heart disease, duodenal ulcer, hernia, stroke, epilepsy or vertigo.
□ Neti may be practised if there is blockage of nostrils with mucus.
Ujjayi Pranayama
Technique
□ Sit in any comfortable meditative posture.
□ Close the eyes and relax the whole body.
□ Inhale slowly and deeply through both the nostrils with a low, uniform frictional sound through the glottis and expand the chest naturally.
□ Hold the breath for some time.
□ Then exhale through both the nostrils.
□ Relax the chest for a few seconds after going into the next round.
□ Practise for 10-20 minutes. Precautions
□ Care should be taken to see that the abdomen does not bulge out during inspiration.
□ Breath-holding should not be done by patients of heart disease.
□ Do not contract the throat or facial muscles strongly.
□ People with spondylitis or slipped disc can practise it in Vajrasana or Makarasana.