KK’s singer The sudden passing and a number of celebrity deaths in the recent past due to heart attack have highlighted the importance of heart health. Cardiologists and fitness experts recommend timely screening tests and a healthy lifestyle to avoid the risk of cardiac death. There are many factors that contribute to poor heart health, from stress to alcohol to a sedentary lifestyle. (Also read: Cardiologist on how singer KK’s heart attack should have been handled better)
Unfortunately, our busy lifestyle leaves little time for self-care and exercise to stay healthy. Whether you work from home or the office, a lack of work-life balance could also negatively affect vascular health. Pranayama or breathing exercise with its immense benefits could be easy to include in the daily routine. Long, deep inhalation and exhalation has been shown to be very beneficial for heart health. This can not only be done in much less time but also indoors.
“Yoga is a natural and safe solution for most health-related problems: prevention, treatment and cure. And this is true even when it comes to heart health. Yoga is an amalgamation of many techniques such as pranayama , mudras, and asanas that can be very helpful to you. Along with yoga, be sure to make the necessary positive lifestyle changes that can support your overall health. Don’t overlook the health of your brain and heart, as it could lead to problems such as stroke, paralysis, cardiovascular disease, diabetes, acute stress, anxiety, etc.”, says renowned Yoga guru Grandmaster Akshar.
Here are some pranayama practices that you can gradually start in your daily life. This will take care of your heart by keeping it healthy.
Bhastrika Pranayama
Technique
Inhale and fill your lungs with air
exhale fully
· Inhalation and exhalation should be performed in a ratio of 1:1. For example, if you inhale for 6 counts, you must count 6 counts to exhale
Bhramari Pranayama
Technique
· Place your thumbs on the ‘Tragus’, the external flap on the outside of your ear.
· Place your index finger on your forehead; your middle finger on the medial canthus and ring finger on the corner of your nostril
Inhale and fill your lungs with air
· As you exhale, slowly make a bee-like buzz, ie “mmmmmmm…”.
· Keep your mouth closed all the time and feel the vibration of the sound spread throughout your body
Vratakar Pranayama
Fill your lungs with air as you inhale
Do not disturb your stomach area
Visualize 3 circles in front of your face
· Use your right hand to draw imaginary circles near your nose
Imagine the air flowing into your nose like a spring
With one breath, draw 3 circles clockwise in front of your nose, then exhale
· Start with a few circles and gradually increase to 100 as you become proficient at this technique
Anulom Vilom (Alternate Nostril Breathing)
Technique
· Gently close the right nostril with your thumb, inhale through the left nostril and close it, letting the air out through the right nostril.
· Then inhale through the right, closing it to exhale only through the left.
· This makes a cycle. Repeat for 10 minutes
kapalbhati
Method
Inhale normally and focus on exhaling with a short, rhythmic, forceful breath
You can use your stomach to forcefully expel all the air from your diaphragm and lungs by compressing it
Inhalation should occur automatically while decompressing the stomach
Udgeeth Pranayama
Method
• Sit in any comfortable posture (such as Sukhasan, Ardhapadmasan or Padmasana)
• Straighten your back and close your eyes
• Place the palms of the hands on the knees facing upwards (in Prapthi Mudra)
• Take a deep breath and fill your lungs with air
• As you exhale, make a circle with your lips and say “Oooooooommm” for as long as you can.
• Feel the vibration of the sound spread throughout your body
Food and Diet
“Some of the simple ways to keep the Nadis or the channels of the body healthy are to eat fresh food cooked at home. Start avoiding unnecessary processed foods; you can boost your immunity and improve your heart health. When you have an immune healthy and strong, you can easily avoid any infection or other diseases and stay protected,” Grandmaster Akshar concludes.
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