English

Abstract

Yoga is a multi-faceted spiritual tool enhancing health and well-being. Physical postures (Asan), regulated breathing (Pranayama), and meditations (Dhyana) are its main components. Breathing exercises of various types, particularly diaphragmatic breathing, alternate nostril breathing (anulom vilom), and kapalbhati have been noted to be useful in chronic asthma, chronic obstructive pulmonary disease (COPD), gastroesophageal reflux disease (GERD), post-operative management in head & neck surgery, cardiovascular surgery, and upper abdominal surgery. Its calming effect reduces blood pressure and agitation in various psychiatric disorders also. Common types of breathing exercises which are easy to learn and practice for day to day fitness and prevention of disease are: equal breathing (bhastrika), clavicular breathing, costal breathing, and diaphragmatic breathing. kapalbhati, alternate nostril breathing (anulom vilom), bhramari pranayama, and tribandh breathing. These require proper learning under guidance. Ujjayi pranayama, sitali, and surya bhedan pranayama also require proper training and have a calming effect on the body. Various types of breathing produce their beneficial effects on the body when they are done regularly for the minimum recommended period. These exercises can be practiced in any comfortable posture on the floor or sitting on a chair. Regulation of rate and rhythm during its practice helps towards achieving meditation. Pranayama and Yoga have proven their utility in various diseases as noted in studies done in various medical centers. The western world also recognizes its importance and recommends it to their people. In India, health is given a low priority and outdoor physical activities are becoming less popular. In these conditions of living, Yoga and Pranayama (breathing exercises) are recommended for persons of all ages because these are easy to learn, simple to practice, and do not require any separate space or instruments. Regularity and execution in a proper way for the optimum time alone are needed for general well-being, better lung functions, and as a preventive measure for various respiratory and psychiatric disorders. In the present pandemic of COVID19, warranting house quarantine for a large number of people, this is going to prove a boon for physical and mental alleviation. KEY WORDS Pranayama, Breathing Exercises, Disease, Prevention