What Is Bahya Pranayama

Bahya Pranayama is yet another controlled breathing exercise in yoga. “Bahya” means “outside” or “outer,” and “Pranayama” is controlling breath. In this pranayama, one exhales completely so that the lungs are emptied and retains the breath for a few seconds and then starts inhaling. It is said to energize the body, calm the mind, and level out the emotions.

How to Do Bahya Pranayama

Sit comfortably in a seated position. Sit in the cross-legged position as in Sukhasana (Easy Pose) or Padmasana (Lotus Pose). Keep your spine straight and let your shoulders relax.

Breathe deeply into your body (Inhale).
Start by inhaling through your nose. Fill your lungs fully and expand your chest and abdomen.

Breathe out completely (Exhale Exhale all air from the lungs out of the nose or mouth. Make sure to remove as much air as is possible, so the lungs are empty.

Hold breath (Retention
Once you exhale fully, hold your breath for some seconds. During this period, slowly draw your abdomen inward toward your backbone, contracting your abdominal muscles.

Relax and Breathe In Slowly release the abdominal muscles, breathe in again to normal breathing.

Repeat
Repeat this cycle for 5-10 rounds. You can gradually increase the numbers as you get used to doing the practice.

Benefits of Bahya Pranayama

Reduces Anxiety and Calms the Mind

Deep exhalation and breath retention work wonders in calming the nervous system. Bahya Pranayama helps reduce stress and anxiety by bringing your focus to the breath, allowing you to stay present and centered.

Improves Digestion

When you engage your abdominal muscles during the breath retention phase, you massage the digestive organs, which helps improve digestion and eliminate toxins.

Tones the Abdominal Muscles

The pose involves holding your breath with your tummy in, which, over time, tones up your abdominal muscles.

Boosts Energy

Bahya Pranayama releases stale air from the lungs and introduces fresh oxygen into them thereby increasing the energy level as well as overall vitality. One feels fresh and energetic even after some practices.

Improves Concentration

Bahya Pranayama requires you to be present in each moment, hence improving your concentration levels. Day after day, the clarity of mind and the ability to focus will be well improved.

Balances Your Chakras

It has its origins in yoga, and Bahya Pranayama is said to balance the Muladhara, which is also known as the Root Chakra responsible for the sense of safety and security. Where people live when Muladhara is balanced they will live a much stable and more grounded life.

Promotes Health of the Respiratory System

By totally evacuating the lungs, this pranayama cleans toxins and strengthens lung capacity. It’s particularly wonderful for those strengthening the respiratory system.

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FAQs

Q: How long should I breathe hold in Bahya Pranayama?
A: Start by holding your breath for just 3-5 seconds and increase gradually as you deepen in practice. The most important thing is that you must feel easy.

Q: Does Bahya Pranayama help to lose weight?
A: Yes! That’s the reason why it indirectly helps with weight control, because it strengthens the abdominal muscles and improves digestion.

Q: How often to practice Bahya Pranayama?
A: Ideally, practice it daily for 5-10 minutes. Morning practice is best, but you can also do it in the evening on an empty stomach.

Q: Can children practice Bahya Pranayama?
A: Yes, but they should do it under adult supervision, and the breath retention phase should be kept short.