9 stellar benefits of starting your day with Pranayama

Life, as we live, goes into imbalance almost every day. Because of the speed, because of the expectations, because of the disappointment, because of not having appropriate nourishment, appropriate activity, or appropriate recreation. These imbalances also throw your breathing into an imbalance; your rhythmic breath goes into the state of imbalance. Starting your day with pranayama is very important to bring this balance. These are the stellar benefits of pranayama:

Breathing exercises can indirectly benefit heart health by increasing cardiovascular function and lowering stress, which can lead to reduced blood pressure and heart rate. Controlled breathing, particularly deep and diaphragmatic breathing, can stimulate the parasympathetic nervous system, resulting in a relaxation response that can reduce heart rate and blood pressure.

Pranayama primarily modifies the pattern of breathing to reduce hyperventilation, resulting in normalization of CO₂ levels and reduction of bronchospasm, which results in breathlessness. In addition, they also improve the endurance of the respiratory muscles, opening up all 5 lobes of the lungs for better oxygenation.

The vagus nerve plays an important role in the gut-brain link, affecting digestion, heart rate, and breath control. Diaphragmatic breathing stimulates the vagus nerve, which can enhance gut motility, alleviate digestive disorders, improve cognitive function, and improve heart health.

According to Dr. Mickey Mehta, Holistic Health Guru, “Pranayama promotes better blood circulation, including increased blood flow to the digestive organs. This helps deliver oxygen and nutrients to the digestive system, supporting its overall health and function. By gently massaging the abdominal area, pranayama helps in reducing discomfort, urgency, and bloating associated with various digestive conditions.”

According to a study by Scientific Reports, breathing exercises can help reduce distress by calming the nervous system, improving oxygen flow to the brain, and promoting relaxation. By focusing on the breath, individuals can shift from a "fight or flight" response to a state of calm, which can be beneficial for managing anxiety and stress.

Practicing pranayama in the morning helps set a steady rhythm for the day. It calms the system and promotes restful, rejuvenating sleep at night. Pranayama, like Anulom-Vilom (alternate nostril breathing) and Brahmari, can be used to induce relaxation, making it easier to drift off to sleep. Deep breathing may be linked to higher levels of melatonin, a hormone that helps regulate sleep-wake cycles. Pranayama helps reduce mental clutter from racing thoughts and worries, making it easier to relax and fall asleep. Whether you're seeking greater vitality, emotional strength, or a deeper sense of clarity and purpose, pranayama offers a time-tested, scientifically backed foundation. Just a few minutes each morning can reshape how you live, lead, and love.

According to Dr. Yogrishi Vishvketu, Global Yoga Educator, Author and Founder of Akhanda Yoga Institute, “High stress levels can lead to elevated blood sugar, which can interfere with glycogen storage. By reducing stress, breathing exercises can help maintain more stable blood sugar levels, promoting better glycogen storage in muscles and the liver. Daily Pranayama improves nervous system flexibility and resilience, helping you return to balance after stress. It also supports the regulation of endocrine function.”

The movements during Pranayama also contribute to improved insulin sensitivity, which is crucial for the body to effectively utilize glucose and store it as glycogen.

Deep, controlled breathing increases oxygen uptake, which is crucial for cellular function and energy production. An oxygen-rich environment can make it harder for pathogens and diseased cells, like cancer cells, to thrive. This improved oxygenation can help the body fight off infections and diseases more effectively. Hence, better immunity. Pranayama also enhances blood flow and circulation, delivering oxygen and nutrients to tissues and organs. This improved circulation also helps in the transport of white blood cells for better vitality. Scientific research links Pranayama with improved immunity and lower inflammation. It helps regulate stress, a major contributor to immune suppression.

Pranayama increases oxygen to the brain, supporting sharper focus, decision-making, and memory. It helps start the day with mental clarity and creative energy. Practicing pranayama in the morning helps regulate cortisol levels and promotes emotional stability. It encourages hormonal balance—key for long-term well-being.