Page 12 - PULSE- JULY -2020

the expression of stress response genes; which
in turn improves immunity and alters metabolism.

Pranayama also controls the brain centers
(pre-frontal cortex, amydgala) associated with
emotional control and organizes the release Bijwe Manthan Shekhar
rd
of noradrenaline (controlled by the locus MSc. Student (3 Semester)
coeruleus) in the brain. Noradrenaline release is
increased during stress and its decrease leads
to sluggishness. Locus coeruleus is stimulated
during inhalations and decreases during
exhalations. Thus, pranayama can be an effective
technique to counter stress, anxiety, depression
and insomnia along with overall improvement
in vitality! There are several yogic breathing
techniques that can be used depending on one’s
health status and requirements. Some of them
are mentioned below:

1. Nadi Shodhana: alleviates wandering thoughts,
anxiety, stress and improve focus.

2. Ujjayi pranayama: calms sympathetic nervous
system and boosts oxygen consumption

3. Simhasana Pranayama: To release anger and
resentment

4. Kapalabhati Pranayama: It energizes brain to
improve focus and strengthens muscles of the
diaphragm and abdomen. Being a warming and
invigorating exercise, needs to be done under
supervision.

Wish you all a happy breathing ahead!