The body's circulatory system involves a complex web of blood vessels, including arteries, veins, and capillaries, that help carry blood away from and towards the heart. Additionally, it also carries oxygen, nutrients, and hormones to cells and removes waste products like carbon dioxide from the body.
Poor blood circulation can disrupt various functions in the body, including how well your heart pumps blood. This can lead to certain complications and symptoms, such as weakness, pale skin, chest pain, cold extremities, and pins and needles. While there are many ways to keep the circulatory system healthy and running, breathing exercises, or pranayam, can be a great place to start.
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In an interaction with the OnlyMyHealth team, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, says, "Yoga offers a natural and safe approach to address various health concerns, including prevention, treatment, and recovery. This extends to heart health, where yoga combines techniques like pranayama, mudras, and asanas to provide significant benefits."
He adds. "Pranayama is a key component of yoga and involves breath control techniques that can contribute significantly to heart health and improved circulation."
Therefore, here are some pranayama practices that you can gradually integrate into your daily routine to promote healthy blood circulation.
Bhastrika Pranayama
Here’s how you can perform the breathing exercise:
Step 1: Inhale deeply, filling your lungs with air.
Step 2: Exhale completely.
Step 3: Maintain a 1:1 ratio for inhalation and exhalation. For instance, if you inhale for 6 counts, exhale for 6 counts.
Brahmari Pranayama: Bee Breath
Here’s how you can perform the breathing exercise:
Step 1: Position your thumbs on the 'Tragus' (external flap outside your ear).
Step 2: Place your index finger on your forehead, your middle finger on the medial canthus, and your ring finger on the corner of your nostril.
Step 3: Inhale deeply to fill your lungs with air.
Step 4: While exhaling, create a buzzing sound resembling a bee's hum, like "mmmmmmm...".
Step 5: Keep your mouth closed throughout the practice and feel the vibration of the sound spreading throughout your body.
Also Read: 4 Easy Breathing Exercises To Try From the Comfort Of Your Chair
Vratakar Pranayama
Here’s how you can perform the breathing exercise:
Step 1: Inhale deeply, expanding your lungs.
Step 2: Avoid disturbing your stomach area.
Step 3: Visualise three circles in front of your face.
Step 4: Use your right hand to draw imaginary circles close to your nose.
Step 5: Imagine the air flowing into your nose like a spring.
Step 6: With a single breath, draw three clockwise circles in front of your nose, then exhale.
Step 7: Start with a few circles and gradually increase to 100 as you become proficient in this technique.
Anulom Vilom Pranayama (Alternate Nostril Breathing)
Here’s how you can perform the breathing exercise:
Step 1: Gently close your right nostril with your thumb and inhale through your left nostril.
Step 2: Close your left nostril and exhale through your right nostril.
Step 3: Inhale through your right nostril, then close it to exhale through your left nostril.
Step 4: This completes one cycle; repeat for 10 minutes.
Kapal Bhati Pranayama: Bellows Breath/Skull Shining Breathing
Here’s how you can perform the breathing exercise:
Step 1: Inhale normally and focus on exhaling with short, rhythmic, and forceful breaths.
Step 2: Use your stomach to expel all the air from the diaphragm and lungs by compressing them.
Step 3: Inhalation should happen automatically as you release your stomach.
Udgeeth Pranayama
Here’s how you can perform the breathing exercise:
Step 1: Sit comfortably in a posture like Sukhasan, Ardha Padmasana, or Padmasana.
Step 2: Straighten your back and close your eyes.
Step 3: Place your palms on your knees facing up in Prapthi Mudra.
Step 4: Inhale deeply to fill your lungs.
Step 5: While exhaling, form a circle with your lips and chant "Oooooooommm" for as long as possible.
Step 6: Feel the vibration of the sound resonating throughout your body.
A Final Word
Along with regular yoga and breathing practices, yoga master Himalayan Siddhaa Akshar recommends maintaining a nutritious diet. Consuming fresh, home-cooked meals and avoiding processed foods can enhance your immunity and support your heart's well-being, he says, concluding that a robust immune system helps protect you from infections and other illnesses, ensuring your overall health and longevity.