Seven Pranayama: Breathing Techniques and Procedure

Pranayam arouses the internal energy of a person and makes him healthy,
balanced and active. Swami Ramdev advises the seven-step pranayam package
for a healthy, and stress free living.
The whole process takes around 45 minutes and the duration can be increased
up to two hours also. Morning time is ideal for its practice. Take bath and wear
loose clothes. Sit straight; keep the neck and head absolutely straight. The
body should be stable and spine should be straight. This seven-step pranayam
package can be followed daily in the given sequence.

1.Bhastrika Pranayam:

Procedure : Sit in a comfortable Asana. Breathe in through both the nostrils

forcefully, till the lungs are full and diaphragm is stretched. Then breathe out
forcefully also.Take deep breaths and then completely breathe out.
Duration: 2 mins at least. 5 mins max.
Benefits : heart, lungs, brain, depression, migraine, paralysis, neural system,
aabha, tej, obesity, constipation, gastric, acidity, Croesus (liver), hepatitis B,
uterus, diabetes, stomach problems, cholesterol, allergic problems, asthma,
snoring, concentration, and even cancer and AIDS.

Sit in a comfortable Asana. Breathe in through both the nostrils forcefully, till
the lungs are full and diaphragm is stretched. Then breathe out forcefully also,
but see that the abdominal cavity does not blow up due to the air breathed in.
Depending upon the capacity and health of an individual, this Pranayama can
be done in three variable speeds viz. slow speed, moderate speed and at high
speed. Individuals with weak lungs and heart should do this at a slow speed
while performing Recak and Puraka A healthy individual and one used to doing
it, should do it initially at a slow speed and then gradually increase the speed
to moderate and then high. This Pranayama should be done for 5 to 10
minute.

Benefits:
Diseases like cold, cough, allergy, asthma, respiratory diseases of all kinds, are
cured. Lungs become strong and due to the heart and head getting adequate
quantity of pure and fresh air, health is improved. Diseases of the throat like
thyroid, tonsils and other ailments of throat are cured.
This brings about a proper balance of the three Doshas i.e. Vata, Pitta, and
Kapha. Blood is purified and the body gets rid of foreign objects and toxins.
Stabilizes Prana and calms mind and helps the upward journey of Prana from
Muladhara Chakra (Base Chakra) to Sahsrar Chakra (Cerebral Gland) and
helpful in the Kundalini Jagran.
Special Notes: Those suffering from high blood pressure or from any heart
disease should not do this Pranayama.
 While breathing in the abdominal area should not blow up. You have to fill the
air in the chest area, i.e. up to diaphragm, so that the part of the chest with its
ribs swells.
In summer season, reduce the number of repititions of this Pranayama.
In case both the nostrils do not open on account of ailments like severe cough
or sinus etc., for such persons they should first close the right nostril and do
respiration (exhalation as well as inhalation) through the left nostril. Then the
left nostril should be closed and respiration should be done by the right nostril.
This method of alternate breathing should be continued at the desired speed
viz. slow, moderate or fast, till both the nostrils open simultaneously. Then at
the end Pranayama should be completed by doing Recak and Pruaka through
both Ida and Pingala.

One must do this Pranayama for the duration of three to five minutes every
day. While doing this Pranayama keep both the eyes closed and mentally chant
the mantra “OM” throughout the exercise of Pranayama.

2. Kapal Bhati Pranayam:

Procedure : Push air forcefully out. Stomach will itself go in.

Duration : Start with 1 min. increase upto 5 mins min. upto 10 mins max.
Benefits : increases aabha and tej. helps in obesity, constipation, gastric,
acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems,
cholesterol, allergic problems, asthma, snoring, concentration
Tips : Heart and high BP patients, and weak people do it slowly.
Swamiji says “dharti ki sanjivini hai kapal-bhati pranayam” and that it “cures
all diseases of world”.

‘Kapal’ means forehead and ‘Bhati’ means light. Hence, Kapal-Bhati refers to
that exercise which makes the forehead luminous and lustrous. This
Pranayama is a little different from Bhastrika Pranayama. In Bhastrika
Pranayama, Puraka and Recak are done with the same amount of force, where
as in Kapal-Bhati more attention is to be given to the act of forceful Rechak. In
Kapal-Bhati, the Puraka is to be done with normal, usual force but the Recak
has to be done with as much of force as is at your command. In doing so, the
abdominal area, also makes inward and outward movements and considerable
force is applied to the Manipura, Svadhisthana and Muladhara Chakra.
Persons suffering from acute and chronic diseases must practice if for 15
minutes or more as per the capability.

Duration:
Do this Pranayama at the start for three minutes and gradually increase it to
five minutes. After practice of about two months, you will be able to perform
this Pranayama for five minutes at a stretch without any fatigue. This is the
total duration for which it should be done. People whose glands secrete lots of
bile inside the body are termed as Pitta Prakriti. They should not do this
Pranayama for more than 2 minutes during summer season.

Benefits:
Face become Lustrous and attractive. Diseases related to Kapha like asthma,
respiratory troubles, allergies, sinus, etc. are cured. Diseases of heart, lungs
and brain get cured. Obesity, diabetes, flatulence, constipation, acidity and
diseases pertaining to kidneys and prostate glands etc. are cured. relieves
constipation, Blood sugar becomes normal and weight in the abdominal region
reduces considerably. Blockages in the arteries are also cleared. Peace and
stability of mind are achieved. No negative thoughts occur. Troubles like
depression are cured. Chakras are purified and ¡¡chakras from Muladhar-
Chakra to Sahsrar Chakra are filled with pious Cosmic Energy.
Organs in the abdominal cavity viz. stomach, pancreas, liver, spleen, intestine,
prostrate and kidney function more efficiently and develop immunity towards
diseases. This is the best exercise; benefits accrued by this cannot be obtained
by several other asanas. It strengthens the intestines and improves digestion.

3. Bahaya Pranayam:

Procedure : Breathe air out, touch chin to chest, squeeze stomach completely
and hold for a while. then release chin, breathe in slowly. Repeat the process.
Duration : Beginners should perform Bahya Pranayama 3 to 5 times.
Advanced practitioners can do 11 repetitions. However, in the winter, advance
practitioners can do up to 21 repetitions
Benefits :Good for hernia, stomach ailments, uterus prolapse and all urinary
and prostate problems. Channels the energy of the root lock hernia,

This pranayama technique is applied in the state of “Bahya kumbhaka

(suspension of breath after exhalation). Bahya Pranayama is referred to
elsewhere as “Uddiyana Bandha,” which includes the abdominal lock, root lock
(mulabandha) and the chin lock (Jalandhar bandha).
Duration: Beginners should perform Bahya Pranayama 3 to 5 times.
Advanced practitioners can do 11 repetitions. In winter, can do up to 21.
Begin with exhaling rapidly and completely, hold the breath, apply chin lock
(Jalandhar bandha) by lowering the chin and join it with the pit of the throat.
Apply abdominal lock (Uddiyana bandha) by bending forward a little and press
hands on the knees for leverage. Contract the abdomen and draw it in all the
way to the back. Apply root lock (mula bandha) by pulling up the pelvis and
hold it up there. Still holding the breath and the three locks in place, bend
forward slightly and pull the abdominal organs as far up as you can, straighten
the trunk, holding it as long as you comfortably can. When you are ready to
release, bend again, release the abdominal lock and the abdominal organs
(while raising the chin to exhale.) and raising the chin inhale.
Benefits: Good for hernia, stomach ailments, uterus prolapse and all urinary
and prostate problems. Channels the energy of the root lock

Note: Read carefully “Author’s Note” in the Caution section of Bhastrika and
Kapalabhati. Before you proceed with Bahya Pranayama, make sure you can
suspend your breath after exhalation for at lest 10-15 seconds because it takes
time to apply the chin lock and root lock, pull in the abdomen towards the
back and push the abdominal organs into the chest cavity, then release them
and inhale slowly. Notice how much time it takes to just say it (it took me 10
seconds to say it); doing it will take at least that much time. Do not tire
yourself out. Don’t do more than 4 or 5 repetitions.
Also, when you release the locks and are ready to inhale, inhale slowly. If you
desperately rush into inhale, in certain conditions, you run the risk of
collapsing your airways. People with gastric and intestinal disorders should use
caution.

4. Anulom Vilom Pranayam:

Procedure : Hold your right nasal with thumb, breathe in from left. Now open
right nasal and close left nasal with middle and ring finger and breathe out
from right nasal. Now breathe in from right nasal. Now close right nasal and
open left and breathe out and in from left nasal. and so on.
Duration : at least 10 mins.

Benefits : heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent
ligaments, sinual fluid reduced, parkinson, paralysis, neural related,
depression, migraine pain, asthma, sinus, allergy

Prana breathed in through left nostril represents energy of the moon, which
symbolizes peace, and has a cooling effect. Hence for purification of Nadis,
beginning of this Pranayama has to be made by the left nostril. Close the
right side nostril with the right hand thumb. Inhale slowly through the left
nostril till the lungs are filled. Then close the left nostril with the second and
third fingers. Open the right nostril and exhale through it. Repeat this exercise
slowly in the beginning, and with practice, increase the speed.
When you are able to practice this exercise for a long time, inhale with as much
force as is possible for you, then exhale also forcefully. This practice of
inhalation and exhalation alternatively through the right and left nostril, as
indicated above with force, should be done for 3 minutes. If you feel tired, rest
for sometimes and resume. Regular practice will enable you to do this
Pranayama for 10 minutes. However, in summer season it should be done for
duration starting from 3 minutes and up to a maximum of 5 minutes. If you
practice this Pranayama for five minutes regularly on a daily basis, the coiled
energy called Kundalini Shakti lying in the Muladhar Chakra begins
to awaken.This is known as Kundalini Jagran.
While performing this Pranayama there develops a feeling in mind that as a
result of friction and churning of breath in Ida and Pingala Nadis, there is
awakening in Susumna Nadi. A divine light is rising upwards from the eight
Chakra to the Sahsrar Chakra.
There is a feeling that the whole body is being enlightened by a divine
light.Imagine a divine light on the outside and the inside of the body and try to
visualize ‘Om Kham Brahm’. Imagine that the supreme power is showering
divine energy and divine knowledge, that the supreme power is filling you with
divine energy. Try to get the initiation of the divine energy by yourself. Actually
the divine energy is showered by the supreme power himself. Anulom-Viloma
Pranayama done with these kinds of divine feelings gives better results and
benefits to the individual in all the spheres viz. physically, mentally and
spiritually.
A divine light will appear from the Muladhara – Chakra on its own and there
will be Kundalini Jagran, you will feel the rise within yourself and you will be
blessed with the initiation of the divine energy in yourself.
Regular practice of this Pranayama has the capacity of cleansing all your
innumerable Nadis, which makes the body healthy lustrous and strong.
All kinds of diseases occurring due to the disturbance of ‘Vata Dosha’ like
rheumatism, gout, diseases pertaining to urinary and reproductive organs are
cured. Besides, regular practice of this Pranayama also cures diseases like
cold, cataract, sinus, etc. which have reached a chronic stage. The three
Doshas of Vata, Pitta, Kapha regularise themselves and assume proper
proportions.
Blockages in the arteries of the heart are removed and the arteries become clean,
making the circulation unimpeded. If this Pranayama is practiced for 3 or 4
months regularly, 30 to 40% of blockages in the arteries are dissolved and
removed, preventing the phenomenon of heart attack. Pathogenic cholesterol,
triglycerides, H.D.L. and L.D.L. also get controlled, making the arterial
channels clear for effective and unimpeded flow of blood in the heart.
Negative thinking is replaced by positive approach to life. It increases
enthusiasm and spirit, the Sadhak becomes fearless and feels blissful.
In short, this Pranayama has the effect of cleansing the body, and the mind
and cures almost all the diseases from which the Sadhaka has been suffering.
If this Pranayama is practiced for 250 to 500 times a day, Kundalini Shakti
turns its face upward and begin to rise above through the susumna Nadi. It
means that the phenomenon known as Kundalini Jagran begins.

5. Bharamari Pranayam

Procedure : Close ears with thumb, index finger on forehead, and rest three on
base of nose touching eyes. Breathe in. And now breathe out through nose
while humming like a bee.

Duration : 10 mins
Benefits : tension, hypertension, high BP, heart, heart blockage, paralysis,
migraine pain, confidence, concentration
Duration/repetitions: Beginners may practice Bhramari three times and
advanced practitioners for 11-21 times.

Technique: Breathe in and out with the nose only. Close the ears with your
thumbs, place index fingers just above the eyebrows at the sinuses and the
remaining three fingers on the eyes with finger tips slightly pressing the ridge
of the nose on each side. Inhale deeply and while exhaling make a humming
sound like that of the black beetle. Say “Om’ in a soft humming sound while
making the humming sound.
Mental focus: Concentrating on the center of the eyebrows (ajna chakra)
visualize light in the center. Feel that your body, mind and soul are radiating
with light. Try to experience inner joy and bliss.
Benefits: Good for sinus problem, hypertension, heart blockage, etc.
Vibrations created by humming destroys negative energy, reduces
stress/tension, depression, fears and doubts. it is better to do soft humming
that gently reverberates in the sinuses and the skull rather than powerful
vibration. Four to five repetitions of Bhramari is plenty. People with
epilepsy, head trauma or tumor, migraine, severe or persistent headaches
should avoid Bhramari.

6. Udgeeth Pranayam

Procedure : Inhalation and exhalation should be long, slow, soft and subtle.
Inhale slowly and when ready to exhale, chant Om slowly and steadily. With
practice, lengthen each breath to one-minute, that is, to say inhalation and
exhalation should total one-minute of time. Visualize the breath entering and
moving inside the body.

Duration : 10 mins or more

Benefits : Good for insomnia and for deepening the quality of sleep and
relieving bad dreams.

“Udgeeta” means singing in a loud pitch/note. Thus, Udgeet pranayama

means chanting of Om in a loud pitch. While chanting, the sound of “O” should
be 3 times longer than the sound of “makar” (mmm), which is often transcribed
in Samskrita as “O3M.”
Duration/repetitions: Minimum 3 times. For the maximum limit, SRDM once
said, “Keep chanting until you feel tired or reach the state of absorption in the
sound of Om.”
Technique: Inhalation and exhalation should be long, slow, soft and subtle.
Inhale slowly and when ready to exhale, chant Om slowly and steadily. With
practice, lengthen each breath to one-minute, that is, to say inhalation and
exhalation should total one-minute of time. Visualize the breath entering and
moving inside the body. Beginners may feel the breath just in their nose but
with practice and proper concentration, they may feel the “touch” of the breath
inside their whole self. While chanting, feel the joy and remain in the spirit of
surrender (to the higher power). Feel that the sound of “Om” has filled the
entire space from inside and outside. Focus on the “agnya” center (the
command center”) that is, the point between the two eyebrows.

Nadi Shodhana:

Technique: Close the right nostril with the thumb and inhale very slowly from
the left nostril. Upon completion of inhaling, hold the breath in (antara
kumbhaka) and apply the chin lock (Jalandhar bandha) and the root lock
(mula bandha). Release the chin lock and very slowly exhale from the right
nostril. Upon completion of exhaling, inhale very slowly from the right nostril
and hold the breath in (antar kumbhaka) with chin lock and root lock in place.
When ready to release, exhale very slowly from the left nostril.
This completes one round. The second round begins with left nostril inhalation
and so on. Note that inhalation and exhalation should be soft and inaudible to
the person sitting by you.
You may also do mentally directed Nadi Shodhana in which fingers are not
used to close and open the nostrils. Simply mentally direct your breath to and
from one nostril at a time. Mental alternate nostril breathing is also initiated
with left nostril inhalation.

Duration/repetitions: Minimum three times. Maximum: unlimited.

Ratio for breathing and breath holding: Beginners should maintain the ratio
of 1:2:2 for inhalation-hold (after inhale) and exhalation. Example:
Inhalation=10 seconds; hold after inhale (antar-kumbhaka)=20 seconds and
exhalation=20 seconds. Advanced practitioners may keep the ratio of 1:4:2.
Benefits: Same benefits as those for Anuloma-Viloma. Mentally directed nostril
breathing is particularly beneficial for concentration, mental stabilization and
calming.
Caution: 1:4:2 ratio is discouraged by some other yoga schools. After the
mastery of this ratio, advanced practitioners may go on to include the
suspension of the breath after exhalation (bahya Kumbhaka) in their practice.
Example for the ratio for the advanced practitioner: Inhalation=10 seconds;
hold after inhale (antar-kumbhaka)=40 seconds, exhalation=20 seconds and
suspension of breath after exhalation=20 seconds.

Do Nadi Shodhana according to your comfortable capacity. The duration of

inhalation, exhalation and breath holding should be determined by your
personal capacity. If you feel tired during or after the practice of Nadi
Shodhana, you might be doing too much. End the practice with
meditation/awareness of soft and slow inhalation and exhalation and the
sound of “Om.”

7. Pranav Pranayam:

Procedure : Close your eyes and sit quitely. Breathe in naturally.

Duration : 2-3 mins or more.

Procedure : Close your eyes and sit quitely. Concentrate the mind on inhaling
and exhaling and think of god.
Purpose:
Spiritual development and to widen your perspective so that you begin to
realise the One In All and the All In One – the constant universal vibration
AUM/OM, which is found in every single minutest atom.
Duration:
From 1 minute up to 1 hour as per your available time. No maximum as this is
meditation (either contemplate on a Form – Rupam Dyanam – or on the Sound
of OM / the Formless Supreme Ene