Bad habits that we develop over time have a constant negative impact on our hearts. Sitting in front of a desk all day, drinking too much alcohol, and overstressing ourselves are just a few examples of bad habits that not only increase the risk of developing heart disease but also exacerbate pre-existing heart conditions.
The science of breath control, or pranayama, is one such natural process that plays a significant role in maintaining and regulating cardiac functioning, even if modern medical science has made enormous strides in the treatment of heart disorders.
Pranayama, which immediately decreases blood pressure and pulse rate, can be done in just a few minutes. The best aspect about pranayama is that it can be practised anywhere without any equipment. Daily pranayama practise can help permanently lower blood pressure and heart rate, which means that the heart works slower and the wear and tear are also decreased.
Various forms of pranayama to strengthen the heart include:
1. Anuloma Viloma
Method: Take a relaxed, upright meditative position. Close your eyes while placing your hands in a mudra on your knees. Apply the nasika mudra. With your thumb, cover your right nostril and take a deep breath through your left nostril. Slowly exhale after releasing the thumb from the right nostril. Now breathe in from your right nostril. Exhale slowly through the left nostril while releasing the ring finger from the nostril. It’s necessary to exhale a little bit more slowly than to inhale. This ends the current round. 10 rounds of practise.
Method: Take a relaxed, upright meditative position. With the thumb, press the ear flap. With the remaining fingers, softly press the eyes and sides of the nostrils while placing the index finger on the forehead. The entire practise, keep the mouth shut. Deeply inhale using your nose. Create a faint humming sound with your nose and throat as you exhale, and feel your brain vibrate as a result. 5 practise rounds.
3. OM Uccharan
Method: Take a relaxed, upright meditative position. Chant OM with a loud echo to cause the brain’s nerves to vibrate in the 3/4th and 1/4th time intervals. 3 practise rounds.