There are 8 Limbs of Yoga. We’re all pretty familiar with the asanas (physical postures) of yoga but did you know there are 7 other core principals? One of the other 8 Limbs is Pranayama. This is the practice of consciously controlling the breath, of taking your breath back into your own lungs.

There have been over 1,000 medical and research studies that have looked into the health benefits of yogic breathing. While specific pranayama practices all have unique qualities and effects, it is important to note the general benefits of pranayama.

Reduces stress—Slow types of pranayama are traditionally considered calming and research has shown these practices can lower one’s measured stress hormones. Several studies have shown a practice of yoga breathing to have a significant reduction in perceived stress and can create a notable improvement in one’s overall well-being.

Reduces anxiety and calms the mind—Slow deep yogic breathing has been shown to reduce anxiety in patients undergoing coronary angiography and to reduce test anxiety in students. Another study of breast cancer patients who practiced pranayama reported fewer amounts of worry and anxiety than the control group.

Reduces fatigue and boosts energy—Fast types of pranayamas (like Kapalabhati and Bhastrika) are traditionally known to boost prana or life-force energy in the body. Medical studies have found yogic breathing to help reduce fatigue and improve the quality of life in chemotherapy patients.

Lowers high blood pressure—Several studies have shown that slow deep yogic breathing can help relieve hypertension symptoms by slowing the heart rate and lowering high blood pressure.

Strengthens the respiratory system—Both slow and fast types of pranayama have been shown to increase lung capacity and to improve pulmonary functions. Several studies have shown practicing pranayama can stabilize and reduce symptoms in patients with asthma.

Improves mental focus and concentration—Learning and practicing yogic breathing requires focus and physical awareness. Research findings suggest slow and fast types of pranayama can promote cognitive mental functions.

Boosts immune system—Research has shown that yogic breathing decreases pro-inflammatory markers and stimulates the immune system.

The normal person breathes about 15 or 16 breaths per minute. If you can expand your lung capacity through regular practice of yogic long deep breathing techniques, you can gradually lower the average number of breaths per minutes required to oxygenate your blood. By slowing down the rate of breath, you will calm the mind. Yogis know that the state of mind is directly affected by the rate of breath. Slow the breath rate, and you force the mind to become more calm. When you are calm and centred, no matter how hectic the circumstances around you, you will be more effective in thinking and in action.

The lung capacity of an average adult is about 6,000 cubic centimetres, but typically only 600-700 cubic centimetres capacity is used for normal breathing. Through practice of yogic long deep breathing, this normal breathing capacity can be significantly increased. Most people breathe shallowly, using only the top one-third of their full lung capacity. If you do not expand the lungs to their full capacity the small air sacks in the lungs cannot clean their mucous lining properly. Therefore, if you do not get enough oxygen, you gradually accumulate toxic irritants and environmental pollutants in the lungs that lead to infections and disease buildup. However, if you develop the habit of breathing deeply throughout the day, you will clean the lungs and will take, on average, fewer breaths per minute.

Pranayama is best done on an empty stomach first thing in the morning or one to two hours after a meal.