Dr Manoj Kutteri
Hypertension is a very common condition at present affecting even teenagers. It used to be considered a disease of elderly in the past. Poor lifestyle habits including wrong food, physical inactivity and sleep problems have been attributed to a higher incidence of hypertension among youngsters. Hence the treatment of hypertension also lies in correcting these factors and maintaining a healthy body and mind. So, naturally, the treatment of hypertension also lies in maintaining a healthy mind and body. While physical exercise and yoga are recommended as best form of physical exercises to tackle hypertension, meditation and breathing exercises are also given as much importance in blood pressure management. Pranayama helps to balance the energies and also to regularise the breathing. Some pranayama also helps to cool off our body. The below are some of the most important breathing exercises one can do to manage high blood pressure naturally.
Alternate Nostril Breathing or Anuloma Viloma Pranayama
This is one of the most important types of Pranayama, which has multiple benefits. This can help to calm down the nervous system by balancing sympathetic and parasympathetic systems in the body. This can also regularise the breathing pattern and streamline the working of the autonomic nervous system and hence, is used to treat blood pressure, anxiety, depression, migraine issues and for general health.
Procedure
- Sit in any meditative pose and keep the spine and back erect with shoulders relaxed
- Close the eyes and observe few deep breathings
- Now inhale deeply from both the nostrils
- Adopt the pranayama mudra and close your right nostril and exhale through left nostril
- With the right nostril closed, inhale deeply from left nostril for 4 counts
- Close left nostril and exhale out through right nostril for 6 counts
- Inhale again from right nostril for 4 counts
- Close the right nostril and exhale from the left for 6 counts.
- This completes one round of Nadishudhi pranayama.
- Continue this practice of left to right and right to left breathing for 9 rounds
Chandrabhedana Pranayama
This is one of the cooling pranayamas which is related to Chandra nadi. Moon is the symbol of coolness, so by doing this pranayam we feel some coolness in our body. Best and effective breathing process for cooling down the body.
Procedure
- Sit in any meditative pose and keep the spine and back erect with shoulders relaxed
- Close the eyes and observe few deep breathings
- Adopt the pranayama mudra and close the right nostril with the thumb
- Inhale deeply through the left nostril and close the left nostril with the ring finger
- Exhale completely through the right nostril for a count of 6
- This completes one round of Chandrabhedan Pranayama
- Repeat the same for 15-20 rounds for maximum benefits
Sheetali Pranayama
Sheetali pranayama is known for its calming and cooling effect. This can instantly reduce the body heat and soothe the nervous system
Procedure
- Sit in any meditative pose and keep the spine and back erect with shoulders relaxed
- Close the eyes and observe few deep breathings
- Inhale deeply through the mouth with a curled tongue
- Close the lips and exhale through the right nostril
- This completes one round and repeat for 10-15 counts
Bhramari Pranayama
Bhramari Pranayama is another effective breathing practice that helps to calm down the nervous system, relax the body and mind and also helps to manage stress and to induce good sleep.
Procedure
- Sit in any meditative pose and keep the spine and back erect with shoulders relaxed
- Close the eyes and observe few deep breathings
- Now close your ears with the index finger and take a deep inhalation
- While exhaling, make the humming sound of a bee which comes from your throat level
- Repeat the same practice for three to five minutes and then meditate for a few seconds.
Medical Director & CEO, Atmantan Wellness Centre