International Yoga Day 2022: You can start by including these breathing exercises in your daily meditation session to see the effect. (Representational image: Shutterstock)
According to International Yoga Day 2022: Diabetes Self-Management, meditation has been shown to reduce risk factors for heart disease such as high blood pressure.
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- Last Update:20 June 2022, 08:45 AM IST
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International Yoga Day 2022: It is true that some postures in yoga can seem like they are impossible to achieve. However, yoga also focuses on breathing exercises and meditation which come with many benefits in their own right. Ahead of International Yoga Day, we are going to tell you how simple breathing exercises can help with your overall health.
Read also: International Yoga Day 2022: History, Significance and Theme
According to Diabetes Self-Management, meditation has been shown to reduce heart disease risk factors such as high blood pressure. Let’s take a look at some common breathing exercises that can relax your body.
- deep belly breathing
Deep abdominal breathing focuses on the diaphragm to maximize lung expansion. The movement of the diaphragm naturally controls the air flow through your body, forcing the air to move deeper into your abdomen. A 2019 study noted that diaphragmatic breathing exercise has a favorable effect in controlling blood sugar levels in patients with type-2 diabetes if combined with other exercises or therapies.
To note, the study also noted that the inhaled ingredient alone cannot maintain normal blood sugar levels. These exercises should also be combined with other healthy lifestyle choices. - Anulom Vilom or Alternate nostril breathing
This pranayama involves keeping one nostril closed while inhaling and then closing the other nostril while exhaling.
Anulom Vilom is the perfect addition to any type of meditation practice. This practice has an immediate calming effect. It has also been reported that alternate nostril breathing has a positive effect on heart function. It also helps in reducing stress. - Victorious breath (Ujjayi)
A part of the larger pranayama yoga technique, the Ujjayi breathing exercise involves both inhalation and exhalation through the nose. As you inhale and exhale, keep your mouth closed, and tighten your throat to such an extent that your breath makes a loud snoring sound.
The next step in this yoga practice is to control your breath from the diaphragm. While practicing Ujjayi, keep your breath and your breath in equal duration. It helps to improve concentration and manage stress.
You can start by incorporating these breathing exercises into your daily meditation session to see the effects.
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