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World Sleep Day 2024: Simple & Effective Pranayama Techniques To Fight Insomnia – Expert Explained | health news


Insomnia is a common sleep disorder in which people find it difficult to fall asleep or stay asleep, or both. Poor sleep quality on a regular basis will not only make you lethargic and affect your energy levels and daily activities, but it can also lead to a number of health problems, including the risk of high blood pressure, diabetes, obesity, depression, heart attack and stroke. On World Sleep Day 2024, mental health researcher and founder of the Immortals (YOI) meditative program, Acharya Ishan Sivananda, shares his insights on how pranayama practices can help fight insomnia.

World Sleep Day 2024: Effects of Insomnia and Benefits of Pranayama

Apart from being a sleep disorder, insomnia is also a serious mental health concern, shares Acharya Ishan Sivananda and explains that poor sleep can have many effects on the body, mind and overall well-being. “Severe insomnia can lead to heightened stress, anxiety and depression, which can further the cycle of sleep deprivation. Insomnia can also affect energy levels and affect mood patterns,” he adds.

Sivananda suggests that yoga-based non-pharmaceutical meditative interventions such as pranayama methods can help reduce stress and improve quality of life. “The ancient yogic practice of pranayama, or controlled breathing, can be used to support a person’s physical, mental, and emotional health needs. When practiced regularly, these practices can aid in lifestyle and behavioral changes—improving sleep patterns. Cognitive and emotional as well. helps. efficacy, pranayama is often practiced before meditation practice for a heightened experience,” says Shivananda.

Do pranayama to promote better sleep

Acharya Ishan Shivanada lists the following pranayama practices to combat insomnia:

Kapalavati Pranayama: It is a breathing technique that involves passive inhalation followed by forced exhalation. The word “Kapalbhati” comes from the Sanskrit words “kapal” (skull) and “bhati” (bright or luminous), which together mean “brilliant breath of the brain”. It clears the respiratory system and increases energy levels. The rhythmic contraction of the abdominal muscles during Kapalbhati massages the internal organs, especially the digestive organs, promotes digestion and relieves digestive problems – which directly affects the quality of sleep. By increasing the circulation of oxygenated blood, it helps remove toxins from the body and rejuvenate cells.

Bhastrika: It involves rapid and forceful inhalation and exhalation. The word “Bhastrika” is derived from the Sanskrit word “Bhastrika”, meaning “bellows”, referring to the bellows used in traditional Indian households to blow air into the fire to intensify it. By increasing vitality and energy, it helps to strengthen the body, improve respiratory efficiency and strengthen circulation. Vastrika can boost the body’s immune system, help prevent illness, and promote more regular sleep patterns.

Also Read: Simple and Effective Yoga Poses to Stay Fit While Traveling

Alternate nostril breathing, or river tracing: It is a gentle but powerful way to balance energy flow, calm the mind and increase respiratory function. It harmonizes the sympathetic nervous system – combats insomnia by increasing alertness, mental clarity, and focus to reduce sleep disturbances and improve overall well-being.

“It is important to note that these methods are best practiced under medical supervision, especially by underlying health conditions such as high blood pressure, nasal congestion, high blood pressure, respiratory disorders or stomach disease – to prevent possible injury and avoid risks such as hyperventilation,” Acharya Ishan Sivananda said. mentioned