26 Aug 2022

For Your Child & You: The Astonishing Benefits Of Daily Pranayama Practice

Spread the love

Humans are social beings. Modern urban life also makes it difficult for us to cut off completely or avoid situations that bring us stress and anxiety. Especially with the advent of capitalism and technology as well as digitization and urbanization. Naturally, we look for ways to deal with these pressures effectively so that we can stay calm and focused. Therefore, we suggest that we take a look back into Indian history and Yogic practices. Our forefathers relied on the benefits of daily pranayama practice to live balanced and joyful lives.

In this special Lifestyle blog, we’ll discuss some science-backed benefits of daily pranayama practice. These benefits are experienced by millions of people around the world. With this easy and enjoyable practice of breath control, you can improve the quality of physical, mental, and emotional health. Not just yours but also of your children.

Woman practising pranayama technique

Benefits of daily Pranayama practice – are they even real?

After only a few weeks (or even days, in many instances), practitioners begin to notice the benefits of daily Pranayama practice. It is a process that requires only a few minutes every day yet gives you amazing and long-lasting results. Not only do people who practice it vouch for it but various scientific studies and research reveal astonishing data that speaks volumes about Pranayama’s effectiveness. In this article, we will line out some major benefits of Pranayama but also mention medical studies that support the claims.

What is Pranayama?

Pranayama is the ancient Indian yogic practice of mindful breathing. In Devanagri, ‘Prana’ means ‘the essential life force’ or ‘life itself; and ‘Ayama’ means ‘practicing control’. It is a practice of controlled and mindful breathing in different styles and lengths. Scientists and researchers have conducted scientific studies periodically which have proven ‘Pranayama’ to be significantly helpful in achieving physical, mental, and emotional well-being. 

Pranayama finds noteworthy mentions in the ancient Indian texts of the Bhagavad Gita, Yoga Sutras of Patanjali, Hatha Yoga, etc. It has gained popularity all around the globe for its effects on cognitive function, emotional regulation, and alleviating physiological conditions. Different types of Pranayama breathing techniques, both slow and fast, have unique benefits. Let’s look at some of these proven benefits of daily pranayama practice.

Receiving the benefits of Pranayama – get basic training

Pranayama is a practice that requires guidance. Therefore, you must get trained under a certified guru, coach, or practitioner. There are many global, national, and local organizations that offer courses on Yoga, meditation, and yogic breathing. Contact a Yogic centre near you or sign up for an online training course. You will find courses designed specifically for different age groups wherein you can enroll your children and other members of your family.

Normally, most of these courses have a price or fee that falls within the budget of a normal man. Some advanced courses with certain reputed organizations may be more expensive. However, as a beginner or a daily practitioner, you needn’t do advanced training unless you want to advance your skills enormously. The daily Pranayama practice also doesn’t ask for more than 10-30 minutes of your time in a day.

Astonishing benefits of daily pranayama practice

Pranayama helps in emotional regulation and stress levels

one of the benefits of daily pranayama is reduced stress levels

One of the greatest benefits of daily Pranayama practice is the stilness and focus it instills in the practitioner. People say that they feel more decisive, joyful, calm, and able to handle stressful situations with greater ease and tact. It helps in managing depression and provides natural confidence and optimism. 

In a 2017 study conducted on 12th Graders from a school in Chikamangaluru, India revealed some surprising results. A group of children were given training and practice for 30 minutes daily for 15 days. The performance of this group over the group of children who were not practicing was significantly different. Tests like MAAS, ERQ, and Nonphysical Aggression Scale from Pittsburgh Youth Study were performed to ascertain the performance of the children. 

Another 2013 study also showed the positive effects of slow Pranayama breathing techniques in managing stress levels and blood pressure.

Pranayama’s effect on Lung function

The techniques used in Pranayama practice such as deep breathing, slow and fast-paced breathing, etc. have a positive effect on pulmonary function. One of the greatest benefits of daily Pranayama practice is that it increases the oxygen reaching your cells. It opens up the lungs as well as helps in the regeneration of their cells.

A 2014 study conducted on the Impact of yogic breathing on lung/pulmonary function and a 2012 study on the short-term effects of Pranayama on pulmonary parameters, both reveal that there is a significant increase in the lung parameters such as FEC, FEV1, PEFR, FEF, BHT. The scientists recorded the results after 6-weeks of daily Pranayama practice. 

Particularly beneficial in – allergic bronchitis, asthma, recovery from pneumonia and tuberculosis, and many occupational diseases.

Benefits of Pranayama in Hypertension

Pranayama greatly improves the condition of mildly hypertensive patients with BP issues. For example, this 2013 study showed improvements in BP patients within a period of 10 days only. 

Pranayama has also shown to be extremely effective in the management of episodes of high Blood Pressure or increased HR (heart rate). A 2010 study published by NCBI India stressed the immediate impact of only 5 minutes of slow Pranayama breathing on alleviating HR and BP in patients with elevated parameters. 

Particularly beneficial in – systolic and diastolic blood pressure, mild to moderate hypertension, high BP, and cardiovascular function.

Daily Pranayama improves Cognitive Function

children can improve brain function as one of the benefits of daily pranayama practice

Apart from improving heart and lung function, Pranayama also improves our brain function. It is said that Pranayama energizes more than 80,000 neurons in our body. The improved mental performance is also related to the increased oxygen uptake facilitated by Pranayama breathing techniques. 

In a 2014 study, healthy volunteers were given 6 weeks of daily Pranayama practice. The observations were phenomenal. They volunteers showed improved executive function and RT (reaction time), greater auditory and visual memory, better comprehension, and greater problem-solving than the ones who did not do daily Pranayama practice. Their scores on VRT—R and VRT—GRT (Reaction Tests) and Cognitive Functions Test Battery were far superior to the control group. 

Particularly beneficial in – reasoning, memory, auditory and visual understanding, comprehension, problem solving.

Pranayama can help children’s test performance

one of the benefits of daily pranayama practice for children is reduced test anxiety and improved test scores

Pranayama has also proven to greatly help children with test performance and anxiety. A 2013 study conducted with the help of students showed significant drop in test anxiety and high test scores.

 Children who did daily 30-min Pranayama practice for 6 weeks not only showed reduced text anxiety in the t-test but also scored better than those who did not.

Benefits of daily Pranayama include Improved Sleep Quality

Pranayama benefits people with sleep apnea and improves sleep quality

One of the greatest benefits of daily Pranayama practice, especially in people struggling with sleep apnea and other sleep disorders, is improved sleep quality. People are known to sleep better, wake up energized, and feeling more rested than before. 

People suffering from sleep apnea, a serious sleeping condition in which patients have obstructed breathing while sleeping, can greatly benefit from daily Pranayama. A recent study from 2019 conducted on Sleep Apnea patients showed significant improvement in patients in as less as 6 weeks. There was significant reduction in their neck circumference, daytime sleepiness, and snoring, leading to improved sleep quality.

In conclusion

We’d strongly advise that you take some time out of for yourself to perform Pranayama. However, before that, take some training under a trained Yogic teacher. If you instill this practice in your child’s routine from a young age, it can greatly help them lead better lives as children, adolescents, as well as adults. It will also help you deal with your everyday stresses and responsibilities far more effectively.

If you would also like to read about other beneficial and enjoyable activities to stay fit, read this post about dance fitness.

Categories

Popular Posts

  • 5 Common Myths About Mango

    Spread the loveMango has been grown and eaten in India for thousands of years. Families look forward to the summer season only to be able to eat tasty, juicy, sweet & sour mangoes. These stone fruits aren’t just delicious but also provide various health benefits. However, people are often skeptical about eating mangoes due to […]

    16 Jun 2023 read More...
  • Mango Juice Recipe – Easy & Homemade

    Spread the loveThe mango is a tropical stone fruit believed to have originated in the Indian subcontinent. People of Southeast Asia have been cultivating this fruit for thousands of years. Rich in nutrition and loved for their sweet, juicy, and tangy taste, they are eaten raw, cooked, pickled, preserved, and juiced. In this blog post, […]

    24 May 2023 read More...
  • Mango MilkShake Recipe – Easy & Homemade

    Spread the loveHey mango lovers! 🥭 Are you feeling the summer heat & in need of a cool & fruity drink? Well, we’ve got just the thing for you – a lip-smacking mango shake recipe!  Whether you’re a die-hard fan of mangoes or just looking for a new summer beverage, this recipe is guaranteed to […]

    12 May 2023 read More...
  • 10 Refreshing Summer Drinks To Beat The Heat

    Spread the loveAs the temperature rises during summer, it’s important to stay hydrated and cool. One of the best ways to do this is by indulging in delicious and refreshing summer drinks that not only quench your thirst but also provide essential nutrients to keep you going all day. Here are some of the best […]

    03 Apr 2023 read More...
  • Nabhi Chikitsa or Belly Button Therapy: The Simple Health Secret You NEED To Know!

    Spread the loveOur Navel or Belly Button (scientific name Umbilicus) is believed to be the centre of our life force. Most of us take it as just another part of our body not knowing its deep, thrilling world. In ancient Hindu healing practices, the Navel is considered to be the most important point of the […]

    08 Sep 2022 read More...
  • Milkbasket – A Revolution In The Online Grocery Delivery Services In India

    Spread the loveThere’s no denying the fact that the pandemic has drastically changed the way people spend their time online, buying everything through various online retail platforms with the convenience of home deliveries in India.  Milkbasket, with it’s features has proven to be a revolution in the online grocery delivery services in India. While stepping […]

    08 Jul 2022 read More...
  • Milkbasket’s Latest DVC Campaign Is Out, And It’s Quirky And Relatable As Heck!

    Spread the loveThe year 2021 was all about patience, resilience, and the grind it takes to get back up from a worldwide slump that the COVID-19 pandemic had hit us with. It made us all revisit our roots, recalibrate our priorities, and strengthen our foundations. With the better part of 2022 gone into slowly spreading […]

    28 Sep 2022 read More...
  • Recycling At Milkbasket: A World Environment Day Special

    Spread the loveAs people who serve and bring convenience to other people, it’s important for us as brands to give a thought from time to time to what matters the most to us as human beings. The realization of the countless resources that our planet has provided us allows us to be amazed and humbled […]

    05 Jun 2022 read More...