Pranayama for the Heart: Reduce heart attack risk with this simple yoga asana in 2024.

Pranayama: Heart attacks struck a large number of people in their 30s and 40s in 2023. Doing yoga is one way to reduce the risk. This can be practiced to improve heart health.

Pranayama for the Heart: Reduce heart attack risk with this simple yoga asana in 2024.

Table of Contents

Natalia Ningthoujam.

A significant number of people under 50 died from heart attacks in 2023. Actress and former Miss Universe Sushmita Sen startled her fans in February 2023 when she revealed that, at the age of 47, she had suffered a heart attack. In July 2023, Telugu actor Harikanth passed away at the age of 33 from a heart attack as well. Actor Shreyas Talpade, 47, who suffered a heart attack earlier this month, became a member of the list. Making healthy lifestyle choices is essential because the number of young people suffering from heart attacks is rising. For heart health, you can begin with this.

What is pranayama?

which is an important component of yoga, signifies the deliberate practice of breath control. Originating from the Sanskrit words “prana,” meaning life force, and “ayama,” meaning control or expansion, this involves consciously regulating the breath to achieve specific physical, mental, and spiritual benefits.

What are the benefits of pranayama for the heart?

When it is integrated into your daily routine, this can be extremely beneficial for your heart.

1. Increases oxygen intake

Many yoga techniques emphasise deep and controlled breathing, enhancing oxygen intake. This supports the cardiovascular system by ensuring the heart pumps oxygen-rich blood throughout the body

2. Reduces stress and anxiety

This requires one to focus on slow and rhythmic breathing, which activates the parasympathetic nervous system. This induces relaxation, mitigating stress and anxiety, and thereby positively impacting heart health.

3. Lowers blood pressure

This may help lower blood pressure. Controlled breathing exercises induce a calming effect on the cardiovascular system, contributing to reduced blood pressure levels.

4. Improves circulation

Pranayama practices emphasize breath awareness and control to enhance blood circulation. This ensures the heart receives an ample supply of oxygen and nutrients, supporting its overall function.

5. Enhances respiratory efficiency

Conscious and deliberate breathing patterns promoted by this contribute to improved respiratory efficiency. This, in turn, facilitates better oxygen exchange and supports cardiovascular health, says the expert.

6. Promotes mind-body connection

The mind-body connection emphasised in yoga, including this asna, fosters awareness of breath and the present moment. This heightened awareness positively influences overall well-being, potentially benefiting.

Types of pranayama for heart health

Several pranayama techniques are commonly recommended for overall well-being and cardiovascular health.

1. Dirga Pranayama

It involves slow and deep breaths. This enhances oxygen intake, promotes relaxation, and reduces stress, says Bajwa.

2. Nadi Shodhana

This type of pranayama is about alternate nostril breathing. That means if you close off your right nostril, you need to inhale deeply through your left one, and vice versa. It balances energy flow, calms the mind, and may help to balance the autonomic nervous system.

3. Kapalbhati Pranayama

A dynamic breathing exercise cleanses the lungs, energising the body, and stimulates the cardiovascular system. This involves inhaling deeply and exhaling forcefully through the nose while focusing on abdominal contractions.

4. Bhramari Pranayama

Inhaling deeply and exhaling with a humming sound, this type of this is believed to have a calming effect on the nervous system, says the expert.

5. Bhastrika Pranayama

It involves rapid inhalations and exhalations. It is thought to increase energy, improve lung capacity, and stimulate the cardiovascular system.

Tips to follow for Pranayama

To ensure a safe and effective practice, consider the following points:.

  • Begin with simple techniques and progress gradually to more advanced practices.
  • Be consistent, as consistency is key. Even a few minutes of daily practice can be beneficial.
  • Maintain good posture. Sit comfortably and upright for better airflow and focused awareness.
  • Listen to your body. Pay attention to your body’s response, and stop if you experience discomfort.
  • Breathe naturally. Allow the breath to flow naturally without force.
  • Avoid strained breathing
  • Do not push too hard, especially if you’re a beginner.
  • Choose a quiet, clean space for practice.

The best time to practice Pranayama is early in the morning, but you can do it anytime of the day. Listen to your body and practice at a time that feels comfortable and convenient for you. If you have specific health concerns, consult with your doctor or an experienced yoga instructor for personalised guidance.

Leave a Comment