Breathing exercises for brain | Mind control | Stress and anxiety | Focus

Breathing exercises for brain | Mind control | Stress and anxiety | Focus | Memory

A disturbed breath leads to a disturbed mind, while a steady breath results in a steady mind. This profound connection between our breath and mental clarity. Regular practice of pranayama, not only regulates breathing but also positively influences our state of mind, promoting inner calm and clarity.

Here are 5 Pranayamas:
1. Shunyaka Pranayama
– After complete exhalation, suspend the breath for a duration comfortable for you.
– Benefits include improved focus, reduced thoughts, and calming of the mind.
– Activates the colon and helps normalize lung and heart functions.

2. Kumbhaka Pranayama
– Involves holding the breath after inhalation or exhalation.
– Increases carbon dioxide levels, activating the brain's respiratory center.
– Enhances oxygenation, promoting better overall health and concentration.

3. Rechaka Pranayama
– Focuses on extended exhalation to release air from the lungs.
– Facilitates better oxygenation and ventilation.
– Reduces mental clutter and improves concentration.

4. Anuloma-Viloma Pranayama
– Involves alternating breaths through each nostril in a regulated pattern.
– Balances the positive and negative effects of breathing on body and mind.
– Enhances oxygenation, sedates the nervous system, and improves concentration.

5. Bhramari Pranayama
– Mimics the humming sound of a bee during exhalation.
– Resonates in the head region, fostering unity and concentration.
– Calms the nervous system, alleviates hypertension and stress and reduces anger and frustration.

These pranayama techniques are beneficial for calming the mind, improving concentration, and enhancing overall mental clarity. Regular practice can significantly support your mental well-being along with complementary practices like yoga asanas, mindful dietary choices, and relaxation techniques.

00:00 Introduction
00:50 Shunyaka
2:25 Kumbhaka
3:52 Rechaka
5:30 Anuloma Viloma
7:48 Bhramari

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Disclaimer: The information presented here is intended solely for educational purposes. Techniques and advice may vary based on individual contraindications. It is essential that yogic practices be performed under the supervision of a qualified yoga instructor. For severe health conditions, we would like to recommend you to join our The Yoga Institute's free yoga OPD samattvam for proper diagnosis and personalized solutions.

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namaskar in pra it is mentioned which means when the breath is Disturbed the mind is Disturbed and when the breath is steady the mind is steady our breath and mind are connected and breath has a straight direct impact on our mental Clarity pranayam which is the modulation of our breath not only regulates our breath but also changes the state of our mind if you practice pranayam regularly you will notice the difference today I'm going to share with you five pranayam techniques that are very effective in improving your mental Clarity the first pranayam is Shak it is about prolonged suspension of breath in this pranayam after complete exhalation the breath is suspended let's see how to do this sit erect especially either in meditative pose like exhale fully till you feel that no more air is left pull your abdomen inwards and hold this position for 5 seconds without any movement in the body the emphasis is on experiencing this emptiness post exhalation the mind is still while exhaling watch your abdomen it has to sink in and in and in so after all this relax your abdomen and then Breathe In Breathe normally couple of times then go for the second round practice four to five rounds of this in shun you really improve your focus by reducing your thought and calming your mind there are also other benefits like activating your sluggish colon and normalizing inflated lungs and high heart beats our next pranayam is kumbak which involves holding breath let's see the steps sit erect preferably in any meditative posture like padm masan or sukhasan your choice place your hands on the knees Palm facing down close your eyes and fix your gaze at the point ahead after complete exhalation begin inhaling slowly and gradually till you feel completely full make a mental note of duration hold your breaths double the time inhal is for example if you have taken 4 seconds to inhale you will be holding breath for 8 seconds the emphasis is on retention of your breath post inhalation now exhale normally take a few normal breath before the next round practice four to five rounds with pause in between each round in kumbak the best thing that happens is there is an increase in the carbon dioxide level because of retention this activates the respiratory Center of your brain and leads to Greater interchange of oxygen so you get better oxygenation this improves your General Health and also your concentration the third pranayam is rure or prolonged exhalation here let's see how to do for Rak sit erect and sit in the meditative pose of your choice maybe sukhasan or padmasana Palm facing downwards on your knee now first inhale fully and then slowly gradually breathe out completely completely till your abdomen goes in inhale slowly and continuously for 3 seconds retain your breath for 6 seconds slowly gradually and without jerk exhale prolonged exhalation for 12 seconds this process may be difficult at first and sometimes the air may be exhaled all at once quickly or jerkily with the regular practice pranayam can be perfected the emphasis is on prolonged exhalation take a few normal breaths before the next round practice four to five rounds with pauses in between each round this pranayam is about letting go vagya here there is a better oxygenation because the pressure changes in your lungs there is a better ventilation due to the prolonged exhalation there is also a large amount of carbon dioxide expelled from your alveoli it reduces your thoughts and improves concentration next we have very popular pranayam called as anulom vom also known as alternate nostril breathing we normally inhale and exhale for approximately 1 and half hour from one nostril and then unconsciously the second nostril takes over for the period of 1 and a half hour this pranayam regulates the natural way of breathing it brings balance between positive and negative effect of breathing on both the body and mind now pay careful attention to the steps sit erect preferably in any of the meditative pose of your child place your palms on your knee close your eyes or fix your gaze at one point ahead bring your hand in pranam mudra that is first two fingers in thumb and last fingers making a grip now to manipulate the closing and opening of your nostrils close your left nostril with your ring and little finger and inhale for 2 seconds from the right nostril hold your breath for 4 seconds back closing your right nostril here both nostrils will be closed at this stage open your left nostril and exhale for 2 seconds inhale immediately from the same nostril for 2 seconds hold your breath for 4 seconds by closing both the nostrils open your right nostril and exhale for 2 seconds close both your nostril and suspend your breath for 2 seconds repeat this entire process by opening your left nostril now and begin by inhaling from left and continue the full round in anulom vom there are beneficial pressure change in your lung and this provides better oxygenation this has a sedative effect on your nervous system you also have to be aware of this correct technique when you do this pranayam with anulom vom pranayam it definitely improves your concentration it also balances the energies in your system and helps you to cope with your pains and aches and problems the last pranayam is bramar pranayam that is called as humming B pranay pramar comes from the word Sanskrit Brar which is a black black Indian bee the echo of the sound made by the humming bee is imitated here in the practice of this bramar pranayam this humming sound resonates in your head region to bring in the sense of unity and concentration here sit comfortably in any of the meditative poses back straight head straight keep your hands relaxed on your knee Palm facing downwards keep your mouth closed throughout the practice first inhale and then while exhaling make a sound of humming be slowly smoothly continuously the sound need not be very loud but should create the vibration in this pranam you may close your ears gently with your four fingers this pranayam you can repeat for four to five times this is a prolonged exhalation and the sound carries you along with your exhalation brah pranayam is very good for for your nervous system practice this regularly and you will get used to the meditative and quiet mind this pranayam is also good for relieving hypertension and stress it will also help you reduce anger and frustration so these were five very powerful pranayam techniques and these pranayam techniques always bring Clarity to your mind improving mental Clarity also involves a combination of Lifestyle adjustment and mindful concentration and mindful practices one best way is to practice yog ASAS which are good for your mind such as sangas these ASAS will not only improve your physical health but also make you more focused here your diet is very important include herbs such as brahi or aswagandha that can support your brain health avoid information overload by shutting off from the World by closing your eyes for some time when you feel too overwhelmed in a day Yoni mudra is an excellent technique to help you with this so there are these five pranayams that we saw today they are highly beneficial in calming the mind and improving concentration so include these in your daily routine and enhance your mental clarity namaskar

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