Singer KK The sudden demise and death of several celebs due to heart attack in recent times has brought attention to the importance of heart health. Cardiologists and fitness experts are advising timely screening and a healthy lifestyle to reduce the risk of cardiac death. There are many factors that are contributing to poor heart health, from stress, alcohol to a sedentary lifestyle. (Also read: Cardiologist on how singer Keke should have handled heart attack better,
Sadly, our busy lifestyle leaves hardly any time to take care of ourselves and exercise to stay healthy. Whether you are working from home or from the office, a lack of work-life balance can also adversely affect vascular health. It can be easy to incorporate pranayama or breathing exercises into the daily routine with its immense benefits. Long deep inhalations and exhalations have been shown to be very beneficial for heart health. This can be done not only in very less time but also indoors.
“Yoga is a natural and safe solution to most health concerns – prevention, treatment and cure. And it is even good when it comes to your heart health. Yoga is an amalgamation of many techniques like pranayama, mudras and asanas that can Along with yoga, make sure you make the necessary positive lifestyle changes that can support your overall health. Don’t neglect your brain and heart health as it can lead to stroke, stroke, heart disease There can be problems like diabetes, acute stress, and anxiety etc.,” says renowned yoga guru Grand Master Akshar.
Here are some pranayama exercises that you can slowly introduce into your daily life. It will take care of your heart while keeping you healthy.
Inhale and fill your lungs with air
Inhalation and exhalation should be done in a ratio of 1:1. For example, if you inhale for 6 counts, you should take 6 counts of exhalation.
Place your thumb on the ‘tragus’, the outer flap on your ear.
put your index finger on your forehead; Your middle finger is on the medial canthus and your ring finger is at the corner of your nostril
Inhale and fill your lungs with air
As you exhale, slowly make a bee-like buzzing sound, ie, “mmmmmmmm….”
Keep your mouth closed the whole time and feel the vibration of the sound spreading throughout your body
fill your lungs with air as you breathe
Do not irritate your stomach area
Visualize 3 circles in front of your face
Use your right hand to draw an imaginary circle near your nose
imagine the wind blowing like a waterfall in your nose
With a breath, make 3 circles clockwise in front of your nose and then exhale
Start with a few circles and gradually increase to 100 as you become an expert in this technique
Anulom Vilom (breathing through alternate nostrils)
Gently close your right nostril with your thumb, inhale in your left nostril and close it, exhale through the right nostril.
Then inhale from your right, closing it and exhale only from your left.
It forms a circle. repeat for 10 minutes
Inhale normally and focus on exhaling with a short, rhythmic, and vigorous breath
You can use your abdomen to forcefully push all the air out of the diaphragm and lungs by compressing it
Breathing should happen automatically as you decompress your abdomen.
• Sit in any comfortable position (such as Sukhasana, Ardhapadmasana or Padmasana)
• Straighten your back and close your eyes
• Place your palms on your knees with your palms facing upwards (in Pratana Mudra)
• Take a deep breath and fill your lungs with air
• Exhale, draw 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 simple ways to keep your nerves or channels in the body healthy are to eat fresh homemade food. Start avoiding unnecessary processed items that can boost your immunity and improve your heart health. Having a healthy and strong immunity then you can easily ward off any infection or other diseases and keep yourself safe,” concluded Grand Master Akshar.