Breath of Fire in Yoga

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Fire breath exercise in yoga (breath control) - an excellent tool against anxiety, stress, fear, pain and depression. This article will provide detailed information about performing this exercise as well as the benefits that exercise brings to health.

1. Breath of Fire

Breathing exercises are a quick and simple way to help lift your spirits. These techniques, commonly used in yoga, can help improve your physical and mental health.
Fire breath techniques include passive, normal inhalation and rapid, forceful exhalation.
This forced exhalation can help reduce stress, boost brain function, and improve respiratory health. It is also said to strengthen the abdominal muscles and improve digestion. In this article, we will take a closer look at the benefits of fire breath and provide detailed steps on how to do it.
Breath of Fire is a form of pranayama, or breath control. Pranayama practice includes different types of breathing exercises in which you inhale, exhale, and hold your breath in a specific way, depending on the breathing technique you are performing. Pranayama is a key component of yoga.
The Fire Breath is also known as the “Skull Light Breath” or Kapalabhati. In Sanskrit, "kapal" means "skull" or "forehead" and "bhati" means "illumination".
Fire breath is often practiced as part of Kundalini yoga, including: Breathing techniques, chanting, singing, repetitive postures.
In the breath of fire, you inhale passively and exhale forcefully. As you exhale, you need to contract your abdominal muscles, which is the main focus of this technique.
Also, inhale and exhale should be of the same length, without any pauses in between. This is different from slow breathing exercises, which often lengthen the exhalation.
With this technique, your breathing pattern is more important than speed. So start slow if you are new to the technique. You can speed it up later.
Fire breathing is done in a sitting position. It can last from 30 seconds to 10 minutes, depending on your level of experience and preference.

2. Benefits of Fire Breath

Although fire breath has not been extensively studied, available research suggests that practicing yoga breathing in its application offers a number of health benefits.

2.1. Reduce stress

Research done involving active breathing shows that rapid pranayama, including the breath of fire, reduces stress levels in mentally active people.
According to researchers, fast pranayama can help you feel calmer by reducing sympathetic nervous system (SNS) activity. SNS is responsible for your "fight or flight" stress response.
Research also shows that fast pranayama can increase activity of the parasympathetic nervous system (PNS), the system that regulates your “rest and digest” response.

2.2 Support respiratory function

According to research done regarding respiratory function, this breathing technique trains your respiratory muscles. It also helps strengthen the diaphragm to fill the lungs with air.
Research also notes that short exhalations help clear secretions from your airways, allowing your lungs to take in more air.

2.3. Enhance concentration

One study that applied breathing showed that rapid pranayama, including the breath of fire, can enhance brain functions such as memory, reaction time, and attention.
Researchers attribute this benefit to the stress-reducing effects of pranayama. After all, stress can make it hard to focus. They also note that focusing on a specific breathing pattern reduces focus on external stressors.
And another study has also found that fire breathing, when done with eye exercises, can reduce visual reaction time. This can help with focus, as it improves your reaction speed to visual stimuli.

2.4. Enhance mindfulness

In a study conducted in students who practiced yoga pranayama experienced higher levels of mindfulness. The intervention of pranayama includes a variety of techniques, including the breath of fire.
Practitioners also report that the exercise forces you to be mindful of your breathing, which enhances overall mindfulness.

2.5. Improve digestion

The breath of fire supports your abs, which can help with digestion. For example, in one case report, this technique helped manage gastroesophageal reflux disease in a 62-year-old man. This may be due to its effect on stress, according to the report.
Another study also showed including fire breath in a yoga session to help manage symptoms of irritable bowel syndrome. However, more research is needed to support this.

2.6. Strengthen the abdominal muscles

According to anecdotal reports, the breath of fire can double as a weight loss exercise. The fire breathing technique involves repetitive contractions of your abdominal muscles, which can make them stronger, especially if you do this technique regularly.
However, more research is still needed to confirm this effect.

3. How to perform the breath of fire

If you want to apply the breath of fire then follow these steps:
Start doing the exercise in a seated cross-legged position. Sit up high. Place your hands on your knees, while making sure your palms are facing up. You can also place a hand on your stomach to feel it rise as you breathe. Inhale through your nose, feeling your belly expand as you do so. Without pausing, exhale forcefully through your nose while contracting your abdominal muscles. Keep inhalation and exhalation equal lengths. Repeat until you feel satisfied with the pattern. Continue the rhythm, passively inhaling and exhaling forcefully. Repeat a few times to practice. Now, increase the rate of inhalation and exhalation. You must exhale forcefully and loudly. Repeat for 30 seconds. Over time, you can try doing the fire breath method longer.
Safety tips
This breathing technique may not be safe for some people. You should avoid it if you:
Are pregnant Have an infection or a respiratory disorder Heart disease Have a spine disorder Usually you will feel dizzy or light-headed when practicing the fire breath, however you should avoid it. Always listen to your body. If you feel uncomfortable, stop and try slow breathing instead. If you are new to pranayama, practice the breath of fire slowly. This will give your body time to get used to the exercise.
Breath of Fire, one of the yoga breathing exercises used in Kundalini yoga. This exercise involves passive inhalation and rapid and forceful active exhalation. Furthermore, the exercise is a form of breath control, this breathing technique is associated with stress reduction. It can also improve respiratory health, concentration, and mindfulness. Some claim it benefits digestion and abdominal strength, but more research is needed. If you are new to the fire breath exercise, start slowly, trying to do it for 30 seconds. Avoid using this breathing technique if you are pregnant or have heart, spine, or respiratory conditions.

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Reference source: healthline.com