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14.11.2014
High blood pressure, also known as hypertension, is a serious condition identified by increased pressure in the arteries, the vessels that carry blood from the heart to the rest of the body. Regular exercise and stress-reduction techniques can help to decrease the risks of hypertension. Below is a deeper exploration of these practices, with information on how to perform each one.
Do this exercise for 10 minutes a day, gradually extending your sessions to 20 or 30 minutes. Sit in a comfortable, cross-legged position, such as the Easy Pose (Sukhasana) (explained below).
Close the left nostril with the ring finger of your right hand as you release the right nostril. Those with high blood pressure should not hold their breath at any time during this practice. Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees drop together. Hold for up to one minute, then exhale and release by slowly rolling the spine along the floor, vertebra by vertebra.
The final relaxation pose, Savasana (shah-VAHS-uh-nuh) takes your yoga practice to a place where you can completely let go. Working from the soles of your feet up to the crown of your head, release each body part, every organ, and every cell. Yoga isn’t a miracle cure, but it can help you find balance within the stresses of everyday life.
Pranayama (????????? pra?ayama), is one of the eight limbs that form the structural framework of yoga. The goal of pranayama is to train people to prolong and regulate their breathing in simple way, thus obtaining both physiological benefits as well as clarity of thought.
Universal Breathing by Saagara is a training tool that uses music and animated visuals that guides you to breathe slowly and deeply using your diaphragm. When you practice Pranayama, you are guided through four distinct stages of breathing, which together complete one cycle.
Breathing is our most constant and necessary activity, yet we often don’t think about it. Respiration is one of the most important functions of the body; Oxygen plays a key role in our metabolism.
To perform Pranayama, as you inhale, first push out your abdomen, then expand your chest and as you exhale, first pull in your abdomen to help empty the base of your lungs, then allow your chest to collapse. This is known as diaphragmatic breathing, because as you inhale your diaphragm contracts and pushes down into the abdomen. With diaphragmatic breathing the amount of air entering your lungs increases significantly. If you'd like to get started slowly with your Pranayama practice, here a few example breathing patterns that will ease you into the practice of deep breathing. Once you are in a comfortable position, inhale slowly and deeply through your nose, first by pushing out your abdomen, thus allowing your diaphragm to move down and your chest to expand.
If you have any respiratory condition, such as bronchitis or emphysema, exhale through pursed lips and not through your nose. Inhale slowly and deeply through your nose, first by pushing out your abdomen, thus allowing your diaphragm to move down and your chest to expand.
With diaphragmatic breathing the amount of air entering your lungs increases significantly. Deep breathing stimulates and allows your lymph system to work better and thus, avoid circulatory problems.


Because pranayama has an immediate relaxing effect on your nervous system, many people use it effectively to fall asleep faster.
If you have high blood pressure, or if you’re at risk, be sure to check with your doctor before starting yoga.
This meditation brings calm and focused attention to the endless stream of thoughts floating through your mind. Simply notice when your mind wanders, then gently bring your awareness back to your breath. It balances the nadis, or channels of energy in the body, while activating and harmonizing the left and right hemispheres of the brain to ease stress and anxiety. It calms the mind, and is known to be therapeutic for individuals with high blood pressure. This is also a good modification if you’d like to make the pose restorative, rather than active.
Sometimes used to begin practice, the pose is more commonly used to end practice to allow your body to fully relax and restore itself.
Take these tips to heart, but also talk with your instructor before class about your state of health and well-being.
It is not only the fundamental act that provides us with oxygen, but the manner in which we breathe is linked with the well-being of every body system.
Many of us breathe inefficiently; we breathe through our mouths, taking shallow breaths and using our chests rather than our diaphragms. The rhythm and rate of breathing not only reflects one’s physical condition but will also help to create a better physical condition.
However, it is suggested to sit on the floor with your legs crossing each other and your spine as erect as it can be. Program these patterns into our app's custom setting and slowly work your way up, starting with the first ratio and progressing to the more difficult ones, never taxing your body. As you exhale through your nose, allow your diaphragm to relax, by gently pulling in your abdomen and emptying the base of your lungs, then allow the rest of your chest to deflate.
As you exhale through your nose, allow your diaphragm to relax, by gently pulling in your abdomen and emptying the base of your lungs, then allow the rest of your chest to deflate.
On average, when most people breathe in normally, they take in only about 350 ml of air into the lungs. By modifying one’s breathing, taking slower, deeper breaths one has the ability to help control the nervous system. This kind of chest breathing doesn’t fully expand the lungs and leaves static air in parts of the lungs.
Daily practice of deep, diaphragmatic breathing on a daily basis has been shown to have a positive effect on essential hypertension (high blood pressure of unknown cause). If your body is tense, or you have thoughts racing through your head, the physiological effects of doing pranayama may have a great impact on your sleep quality. Yet, it can be caused by stress, anxiety, and emotional disturbances as well, all of which can be eased through regular exercise and relaxation practices — like yoga!
Physical activity improves circulation, bringing fresh, oxygenated blood to your working muscles and brain.
Many beginners find it easier to learn mindfulness meditation by focusing attention on only one sensation, object, or thought — such as your breath, a candle, or the concept of forgiveness.
He or she may recommend specific relaxation techniques to keep you on an even keel when times are tough.
Many of us, breathe inefficiently, taking shallow breaths using our chest muscles rather than our diaphragm.
It allows a more healthful state to be experienced and has an almost immediate relaxing effect.


Your muscles should stay relaxed in this stage before you begin the cycle again with stage one. However, if you train yourself to improve your breathing, you can become aware of the natural medical benefits of slow, deep breathing, which has been demonstrated to lower stress, improve circulation, and benefit your cardiovascular system.  Harvard-trained MD Dr. Shallow chest breathing allows approximately 350 ml of air to enter the lungs, compared to the 4500ml that can enter the lungs when you breathe diaphragmatically. If at any time you feel unwell while doing Pranayama, lie down flat and breathe at your own pace until you feel better. Shallow chest breathing allows approximately 350 ml of air to enter the lungs, compared to the 4500ml that can enter the lungs when you breathe diaphragmatically.
Expanding only parts of the lungs increases the likelihood of poor blood circulation, which impairs the functioning of the organs and can lead to infection or other health problems. Other problems such as headaches and migraines, which can be caused by a lack of oxygen, will also benefit from deep breathing. He proved that this role belongs to carbon dioxide, which regulates how much oxygen is delivered to various organs. This helps your brain absorb more oxygen — decreasing stress, increasing clarity, and allowing you to regain emotional balance. It has also shown to lower blood pressure and heart rate naturally, increases stamina and overall fitness.
Training yourself to consistently breathe deeply while using your *diaphragm will ensure that more air enters your lungs.
Although breathing from your diaphragm is easy to do, the habit of doing it must be consciously cultivated before it can become automatic. However, if you experience lots of stress or anxiety throughout the day, you may want to do several short sessions as well. Recently I have been working with Ram Dass, a famous spiritual teacher and former psychology professor at Harvard. A vigorous yoga practice with pranayama (breathing exercises) will work your heart and lungs, increasing and strengthening your body’s capacity to take in oxygen.
In 1997 Ram Dass experienced a stroke; in 2011, when we met, he was still suffering from its consequences.
He had to pause in between each word and often would forget what he wanted to say or would pick up with the wrong word. Besides this, Ram Dass had breathing difficulties, sleep apnea, high blood pressure and other health issues. The interesting thing was that he lives on the island of Maui, Hawaii close to the Pacific Ocean, surrounded by endless waves of oxygen. In addition to being in a healthy environment, he has been practicing meditation, Pranayama, and stays on a very healthy diet.
He had a whole group of medical doctors and alternative practitioners working on his health and yet they were not able to improve it. The cofounder of Omega Institute for Holistic Studies, Stephan Rechtschaffen, MD, suggested to Ram Dass to start working with a specialist in our Breathing Center.
In the beginning I repeated almost incessantly, 'Ram Dass, please close your mouth.' Fortunately, as a person of high awareness and good discipline, he started doing his breathing exercises regularly and soon was able to lighten his breathing.
He was able to sleep without his sleep apnea machine, his blood pressure became more normal, and his anxiety regarding his breathing was completely gone.



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