Breath of Fire
Breathing exercises are a quick and simple way to help boost your sense of well-being. These techniques, often used in yoga, may benefit your physical and mental health.
The breathing technique known as fire breath consists of passive, normal inhalations and powerful and rapid exhalations.
This style of forced exhalation may 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 breathing and provide detailed steps on how to do it.
What is fire breath?
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 doing. Pranayama is the main component of yoga.
The breath of fire is also known as the “shining skull breath” or kapalabati. In Sanskrit, “kapal” means “skull” or “forehead” and “bhati” means “enlightener”.
Fire breathing is commonly practiced as part of Kundalini yoga, which includes:
1-Breathing techniques
2-chanting
3-singing
4-Repetitive gestures
During Breath of Fire, you inhale passively and exhale forcefully. Exhalation, which requires the contraction of the abdominal muscles, is the main focus of this technique.
Also, the length of inhalation and exhalation should be the same, without any pause in between. This differs from slow breathing exercises, which often involve longer exhalations.
With this technique, your breathing pattern is more important than speed. So, if you are new to this technique, start slow. You can speed it up later.
Breath of fire is done in a sitting position. Depending on your experience level and preference, it can take anywhere from 30 seconds to 10 minutes.
What are its benefits?
Although fire breathing has not been widely studied, existing research suggests some benefits of the practice. Some other benefits are based on people’s experience.
Eliminates stress
A 2013 study found that rapid pranayama, including breath of fire, reduced stress levels in students.
According to researchers, fast pranayama may help you feel relaxed by reducing the activity of the sympathetic nervous system (SNS). The SNS is responsible for your “fight or flight” stress response.
The study also found that fast pranayama may increase the activity of the parasympathetic nervous system (PNS), which regulates your “rest and digest” response.
Supports respiratory function
According to a 2014 study, this breathing technique exercises your breathing muscles. It also helps strengthen the diaphragm, the muscle that fills your lungs with air.
The study also notes that short exhalations help clear mucus from your airways, allowing the lungs to take in more air.
What are the benefits of breathing fire:
it increases concentration
A 2014 study found that rapid pranayama, including breath of fire, may improve brain functions such as memory, reaction time, and attention.
The researchers attributed this benefit to the stress-reducing effect of pranayama. However, stress can make it hard to focus. They also noted that focusing on a specific breathing pattern reduced the focus on external stressors.
And a 2013 study found that breath of fire, when combined with eye exercises, can reduce visual reaction time. This may help with concentration, as it improves the speed at which you react to visual stimuli.
It increases mindfulness
In a 2017 study, students who practiced yoga pranayama experienced higher levels of mindfulness. The pranayama intervention included various techniques including breath of fire.
Practitioners also report that exercise forces you to pay attention to your breath, which increases overall concentration.
Improves digestion
Breath of Fire engages your abdominal muscles, which may aid in digestion.
For example, in a 2013 case report, this technique helped manage gastroesophageal reflux disease in a 62-year-old man. According to the report, this may be due to its effect on stress.
A 2015 study also suggests breathing fire in yoga practice to help manage symptoms of irritable bowel syndrome. However, more research is needed to support this.
Strengthens the abdominal muscles
According to empirical reports, Breath of Fire can double as an abdominal exercise.
There are no studies to support this benefit, but the claim has merit. The breathing technique involves repeated contractions of your abdominal muscles, which may make them stronger, especially if you practice the technique regularly.
However, more research is needed to confirm this effect.
Detoxification
It also circulates the blood in your body in a fast and effective way, which is very useful for removing toxins and other accumulations.
pain relief
Improving blood circulation helps us get rid of unhealthy substances that can be reflected as pain and moving pain, but it mostly helps with stagnant movement in the body that can cause pain.
soothing
Regular practice of fire breathing cleans the lungs and diaphragm and increases their potential. This in turn allows us to take deeper breaths and take in more of that relaxing elixir of life, oxygen.
Strengthen the brain
It could be all the new blood and oxygen flow to the brain, it could be the relief from scientific anxiety, or it could be the five minutes of relaxation you need to do this technique – whatever it is, using this technique is helpful in strengthening the mind. Improves memory performance, energy level and brain activity dramatically!
how to do it
If you want to try Breath of Fire, follow these steps:
1- Start in a sitting position with crossed legs. sit up
2- Put your hands on your knees, palms facing up. You can also place a hand on your belly to feel it rise as you breathe.
3- Breathe through your nose and feel your stomach expand while doing this.
4- Without pausing, while contracting your abdominal muscles, exhale with pressure through your nose. Keep the length of your inhalation and exhalation equal. Repeat this until you are comfortable with the pattern.
5- Continue the rhythm, inhale passively and exhale forcefully. Repeat several times to practice.
6- Now speed up the inhalation and exhalation. Your exhalation should be strong and long.
7- Repeat for 30 seconds.
Over time, you can breathe fire for longer periods of time.
Safety tips
This breathing technique may be unsafe for some people. You should avoid it if you have any of the following:
pregnancy
Infection or respiratory disorder
heart disease
Spinal disorder
You usually feel dizzy or lightheaded when practicing Breath of Fire. But always listen to your body. If you feel uncomfortable, stop and try slow breathing instead.
If you are new to pranayama, practice breath of fire slowly. This gives your body time to get used to the exercise.
final word
Breath of Fire is a breathing exercise used in Kundalini Yoga. It consists of passive inhalations and active exhalations that are fast and powerful.
As a form of breath control, this breathing technique is associated with stress reduction. It may also improve respiratory health, concentration, and mindfulness. Some claim it is good for digestion and abdominal strength, but more research is needed.
If you are new to fire breathing, start slowly and do it for 30 seconds. Avoid this breathing method if you are pregnant or have heart, spinal or respiratory disease.
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