Pranayama for better blood circulation: 6 essential breathing exercises of yoga for heart health

In an interview with HT Lifestyle, Himalayan Siddha Akshar, founder of Akshar Yoga Centre, shared, “Adopting a positive lifestyle plays a vital role in maintaining overall health. Ignoring your heart and brain health can lead to serious conditions like stroke, paralysis, cardiovascular diseases, diabetes, acute stress and anxiety. Hence, yoga practice and positive lifestyle changes are essential for your heart health.”

Pranayama

Himalayan Siddha Akshar said, “Pranayama is a major component of yoga and involves breath control techniques that can significantly contribute to heart health.” Here are some pranayama exercises he recommends, which you can gradually incorporate into your daily fitness routine to promote a healthy heart –

1. Bhastrika Pranayama: Take a deep breath, fill your lungs with air. Exhale completely. Maintain a 1:1 ratio for inhalation and exhalation. For example, if you inhale 6 times, exhale 6 times.
2. Bhramari Pranayama – Bee Breathing: Place your thumb on the ‘tragus’ (outer flap of the ear). Place your index finger on your forehead, your middle finger on the medial canthus and your ring finger on the corner of your nose. Breathe in deeply to fill your lungs with air. While exhaling, make a buzzing sound like a bee buzzing, such as “mmm…
3. Vratkar Pranayama: Take a deep breath, expanding your lungs. Avoid disturbing your stomach area. Make three circles in front of your face. Make imaginary circles near your nose with your right hand. Imagine air flowing into your nose like a spring. With a single inhalation, make three clockwise circles in front of your nose, then exhale. Start with a few circles and gradually increase to 100 as you become proficient at this technique.
4. Anulom Vilom Pranayama (Alternate Nostril Breathing): Gently close your right nostril with your thumb and inhale through your left nostril. Close your left nostril and exhale through your right nostril. Inhale through your right nostril, then close it and exhale through your left nostril. This completes one cycle; repeat this for 10 minutes.
5. Kapalbhati Pranayama – Bellows Breath/Skull Shining Breathing: Breathe normally and focus on exhaling with short, rhythmic and forceful breaths. Use your abdomen to push all the air out of the diaphragm and lungs. Exhalation should happen automatically as you release your abdomen.
6. Udgeeth Pranayama: Sit comfortably in a pose like Sukhasana, Ardhapadmasana or Padmasana. Straighten your back and close your eyes. Place your palms on your knees and face upwards in Prapti Mudra. Inhale deeply to fill your lungs. While exhaling, make a circle with your lips and pronounce “Oooooooommmmm” as loudly as possible. Feel the vibration of the sound throughout your body.

Himalayan Siddha Akshar advises, “Maintaining a nutritious diet is another important aspect of heart health. Eating fresh, home-cooked meals and avoiding processed foods can boost your immunity and help improve your heart health. A strong immune system helps protect you from infections and other diseases, ensuring your overall health and longevity.”