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3 Pranayams to help with Post-Covid Recovery

We all know that Post COVID-19 recovery is tough as the infection completely takes over our physical and mental health.

If you are recovering from Post Covid-19, now is the right time to start including Pranayama and other Breathing practices in your daily routine to make your lungs stronger, improve immunity, lower stress, anxiety, boost energy, remain calm, and continue to protect your health during this time.

Follow some simple basic breathing exercises as mentioned below and it will certainly help you recover.

Equal Breathing Pranayama:

Equal-length breathing is the most balanced way to gradually decrease stress and become relaxed and calm.

Here, in this breathing, you inhale for ‘Z number of counts and similarly, you exhale to for ‘Z number of counts, (i.e. inhale z = exhale z).

So, this Z can be any number eg. Inhale for 3 counts = exhale for 3 counts, once you are good with 3, challenge yourself with 4, 5 6.

  1. Either come into a comfortable seat or a comfortable standing position where you can lengthen your spine and relax your shoulders.

  2. Close your eyes or gaze softly downwards, and have your mouth closed so that your lips are gently touching each other.

  3. Take a slow to inhale through your nose that lasts for the count of 3.

  4. Exhale slowly through your nose for the whole count of 3.

This exercise can be done standing or sitting. It is ideal to relax the body and have the eyes closed while breathing through the nose.

This is just the first pranayama for anyone to learn. Anyone can do this practice and receive healing.

Diaphragmatic Breathing / Pranayama :

Diaphragmatic breathing, or “belly breathing,” involves fully engaging the stomach, abdominal muscles, and diaphragm when breathing. This means actively pulling the diaphragm down with each inward breath. In this way, diaphragmatic breathing helps the lungs fill more efficiently.

To perform this exercise while sitting in a chair:

  1. Sit/lie down comfortably, with your knees bent and your shoulders, head, and neck relaxed.

  2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

  3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.

  4. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain still.

Note: You may notice an increased effort will be needed to use the diaphragm correctly. At first, you will probably get tired while doing this exercise. But keep at it, because with continued practice, diaphragmatic breathing will become easy and automatic.

Bhramari Breathing / Pranayama :

Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration, or anxiety and get rid of anger to a great extent. A simple technique can be practiced anywhere - at work or home and is an instant option to de-stress yourself.

The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.

It has been researched adequately and it’s up on various health portals that this pranayama is the best for a current unprecedented pandemic.

Bhramari by enhancing the expression of Nitric Oxide and increased Carbon dioxide by extended exhalation and alkaline pH prevents morbidity due to Covid-19.

This breathing can be done by anyone and everyone 365 days of the year.

I love teaching breathing and would use many different techniques to get the best results, but it works well with this simple example.

If you like what your reading I go into lots of physiological detail when I run Breathing Classes. The techniques are simple but multi-layered and colored with lots of detail. I share the secrets of how to blend different techniques and how to teach this safely to get the best results.

I have been a yoga practitioner. I believe that practicing Pranayama, meditation, breathing, and relaxation techniques can help us the most in making our respiratory and immune systems strong and creating a calming impact on our minds during these challenging times.


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