faulty lifestyle has increased the percentage of lifestyle disorders. pranayama can be a better solution to treat and control these disorders like anxiety, hormonal imbalance, PCOS, DM, HTN, thyroid dysfunction etc

1. PRANAYAMA

2. प्राणायाम-
प्राणस्य: आयाम: प्राणायाम:।
प्राण + आयाम
Where,
प्राण means energy or vital force and
आयाम means elongation
In simple words, it can be called a Yogic
Breathing technique to increase vital capacity.

3. What is the normal respiratory
rate in human???
 12- 18 breathes/minute

4. Respiratory rates and life span in
different animals-
Pigs - 32-58/min - 10- 15 years
Dog - 18- 34/min -10- 13 years
Cow - 26- 40/min - 20- 22 years
Horse - 10-14/min - 25- 30 years
Turtles - 4-6/min - 150 or more

5. Normal breathing-

6. Types of breathing-
Thoracic
Abdominal
In belly breathing, the diaphragm is
activated and its dome descends into the
abdomen, pushing the belly forward.
However, the diaphragm is still active in
chest breathing, even if its dome does not
descend very far.

7. Respiration is stimulated by-
Medulla oblongata
Level of O2, CO2 and pH
Level of hormones relating to stress and
anxiety from the hypothalamus
 and signals from the cerebral cortex to give conscious
control of respiration.
And pranayama can regulate levels of all of the above.

8. Some physiological facts about breathing-
The total lung capacity of normal adult- 6litre
The tidal volume- Approximately 500 ml ( It is the total
amount of air inhaled or exhaled during regular
respiration or relaxed breathing.)
Tidal volume during deep breathing- 1900- 3300 ml

9. प्राणायाम-
In Ashtang yoga, pranayama is practised for 2
important objectives-
1. To remove the shadow or covering over the
vivek budhhi.
2. To make the mind capable for dharana and
dhyana.

10. Important things to remember while doing
pranayama-
पूरक – inhalation- it stimulates the system
क
ु म्भक – retension – distributes the energy
throughout the body.
1. अंत:क
ु म्भक
2. बहि:क
ु म्भक
रेचक – exhalation – throws out the vitiated air and
toxins.

11. प्राणायाम मात्रा-
पूरक: क
ु म्भक: रेचक
1 : 4 : 2
अवर प्राणायाम - P12: K48: R24
मध्यम प्राणायाम - P16: K64: R32
प्रवर प्राणायाम - P20 :K80 :R40

12. प्राणायाम प्रकार-
सूययभेदी
उज्जायी
हसत्कारी
शीतली
भस्त्रिका
भ्रामरी
मुर्च्ाय
प्लाहवनी

13. सूययभेदी-
1. More heat is produced in the
body.
2. Cleanses the forehead.
3. Improves digestion.
4. Kundalini Shakti is awakened.
5. Body and mind becomes
youthful.
6. Perform in winters.

14. उज्जायी-
1. Increases the efficiency of
entire respiratory system.
2. Increases lung capacity.
3. capacity of the brain to
tolerate co2 tension
increases.
4. Reduces mental tension.

15. हसत्कारी-
1. Gives the feeling of coolness in
the body.
2. Cleanses the mouth.
3. perform during summer days.

16. शीतली-
1. creates coolness in the
mouth.
2. The taste buds on the
tongue are activated.

17. भस्त्रिका
 Sit in padmasana. Catch the knees firmly
with respective palms. Apply mool
bandha. Expand the chest and contract
the lower abdomen. Give a stroke at the
middle part of the abdomen. In the
same way, perform quick cycles of of
breathing-in and breathing- out, one
after another, without stopping in
between.
 Asthma, breathing problems, gasping
for breath, inefficient breathing, etc are
mitigated to some extent.

18. भ्रामरी-
1. it elevates and enchants the
body and mind hence, called
mood-elevating pranayama.
2. mental stress and strains are
removed.
3. all systems of the body
become activated.
4. This is the best pranayama to
get mental stability.

19. मुर्च्ाय-
Do poorak through both nostrils, and apply Jalandhar
bandha. Maintain abhyantar kumbhak as per capacity. Let
the gaze at bhrumadhya region. Apply uddiyan bandha.
Partially release the Jalandhar bandha. Do rechaka slowly.
Moorchana is not produced in 1 or 2 rounds of
pranayama.
This is I good way of drug de-addiction.
Mental stability is obtained.
This technique is beneficial to yogis, artists etc.

20. प्लाहवनी-
Filling and holding air in the stomach, sit in swastikasana.
Do the poorak slowly. Apply Jalandhar bandha. Maintain
abhyantar kumbhak. Release the Jalandhar bandha and do
the rechak.
Body becomes light.
Sadhaka can float on water with ease and comfort.
Digestion and excretion processes become more
functional.

21. Effect of pranayama on various systems-

22. Role of pranayama in respiratory
disorders-

23. Role of pranayama in various fields-
Helps swimmers by increasing lung capacity.
Increases stamina of sports persons.
A calm mind helps in decision-making.
Increases concentration and intellectual power of
students.
 self-realization and awakens kundalini Shakti.