Pranayama For Diabetes: Breathing Techniques to sugar stable

Keeping blood sugar levels stable is important in managing diabetes, and yoga can serve as a helpful tool. Ancient yoga practices use pranayama, which are special breathing exercises, to help manage diabetes. Pranayama breathing techniques can help manage stress, promote relaxation, and improve overall well-being, which can also have a positive impact on blood sugar levels. Here are some techniques of pranayama for diabetes that you can practice at home.

How Does Pranayama Help in Diabetes?

Yoga, which involves controlling breathing, can be beneficial in managing diabetes. Regular practice of pranayama can have a positive effect on various systems of the body, which can help control diabetes. Here’s how it works:

Effect on stress and mental health

Stress reduction: Pranayama can reduce stress and anxiety. Stress can increase blood sugar levels, so controlling it can be helpful in managing diabetes.

Mental peace: Pranayama promotes mental peace and balance, which can improve the body’s sensitivity to insulin.

Improves circulation and energy levels

Boosts circulation: Pranayama can improve blood circulation, which leads to better oxygen supply to various parts of the body. This can improve metabolism and help control blood sugar levels.

Energy flow: Pranayama can stimulate the flow of energy in the body, improving overall health.

Improves insulin sensitivity

Some studies have suggested that the practice of pranayama may improve insulin sensitivity. This may increase the body’s ability to use blood sugar more effectively.

Stimulating the hypothalamus

Pranayama, especially vigorous techniques such as Bhastrika and Kapalabhati, can have effects on the hypothalamus and other brain regions. These effects may ultimately have a positive impact on insulin secretion and metabolism.

Reducing stress and anxiety

Pranayama provides mental peace, which reduces stress and anxiety. Reducing the levels of stress hormones such as cortisol also has a positive effect on blood sugar levels.

Pranayama For Diabetes: Breathing Techniques

Regular practice of pranayama, done correctly, can be helpful in managing diabetes. However, it is important that you practice pranayama under the guidance of a qualified yoga instructor and consult your doctor, especially if you suffer from diabetes or other health problems.

Here are some of the key pranayama techniques that you can practice:

Bhramari Pranayama

Bhramari pranayama is highly effective in achieving mental peace, which helps in reducing mental stress and anxiety. When stress and anxiety are reduced, it has a positive effect on blood sugar levels, which is important for managing diabetes. This pranayama reduces the levels of stress hormones, such as cortisol, in the body, which benefits mental and physical health.

How to do Bhramari:

• Sit in a comfortable position and close your eyes.
• Inhale deeply and exhale slowly, making a humming sound, as if a bee is buzzing.
• Repeat this process a few times, focusing each time.

How bhramari helps in diabetes?

Bhramari pranayama may be helpful in managing diabetes in several ways. The vibrations produced during this breathing technique stimulate the thyroid gland to increase the production of thyroxine, which is helpful in maintaining a healthy BMI (18.5 to 24.9) and reduces the risk of diabetes. The rapid expulsion of air causes the abdomen to contract, which massages the pancreas and helps in insulin secretion.

Kapalbhati Pranayama

Kapalabhati is a dynamic and energising breathing exercise that involves forceful exhalations and passive inhalations. The term “Kapalabhati” is derived from two Sanskrit words: “kapala,” meaning “skull,” and “bhati,” meaning “shining” or “illuminating.” This pranayama is believed to cleanse the frontal brain, invigorate the mind, and remove toxins from the body. Regular practice of Kapalabhati helps increase mental clarity and energy flow, as well as improve physical health.

How to do Kapalabhati:

• First, sit comfortably in Sukhasana, Padmasana or Siddhasana. Place your hands on top of your knees, in a relaxed pose or in Gyan Mudra.
• Inhale deeply through the nose and feel your stomach fill up.
• Exhale by pushing the abdominal wall towards the spine with slight force, making a ‘hissing’ sound.
• Feel the rush of air from your upper body and repeat the process. Exhale sharply and breathe automatically for 10 rounds.

How kapalbhati pranayama help in diabetes?

Kapalabhati pranayama can be helpful in managing diabetes in several ways. The vigorous abdominal movements during this technique massage the internal organs, especially the pancreas, thereby improving insulin secretion. Additionally, Kapalabhati stimulates overall metabolism by increasing blood flow to the cells. The vigorous nature of the practice burns excess calories and reduces body fat, thereby improving BMI and increasing insulin sensitivity. This breathing technique promotes sweating, which flushes out toxins, which can contribute to insulin resistance. Thus, Kapalabhati pranayama can be an effective remedy for managing diabetes.

Bhastrika Pranayama

Bhastrika is also called ‘Bellow Breath’, which means ‘breathing like a rolling pin’. In ancient times, the technique of blowing air like a rolling pin was used to ignite a fire. Through this breathing technique, the body gets freshness and energy, which improves overall health.

How to do Bhastrika:

• First take a deep breath and then exhale forcefully through the nose without any tension.
• Immediately inhale again with the same force. Take care to use the diaphragm muscles completely while inhaling and exhaling.
• Inhale and exhale deeply and fully. While inhaling, the abdomen moves outwards and the diaphragm comes downwards; while exhaling, the opposite happens.
• The process of inhaling and exhaling should be rhythmic and controlled. Maintain the pace as per your capacity and complete 10 cycles.

How does Bhastrika Pranayama help in diabetes?

Bhastrika Pranayama can be helpful in managing diabetes in many ways. The rapid inhalation and exhalation in this breathing technique produces a massaging effect on various areas of the brain, particularly stimulating the hypothalamus, which affects the endocrine function of the pancreas and improves insulin secretion. In addition, Bhastrika increases blood circulation, thereby stimulating metabolic activity in cells. The heat generated helps burn triglycerides and fatty acids, thereby reducing factors that contribute to insulin resistance. Thus, Bhastrika Pranayama can play an important role in the control and improvement of diabetes.

Conclusion

Diabetic patients are at risk of life-threatening diseases such as coronary heart disease, diabetic neuropathy, angina pectoris. In this context, pranayama, an ancient Indian breathing practice, can be an effective solution for people affected by diabetes.

Breathing in a controlled manner can lead to positive changes within the body, such as reducing stress, improving blood sugar levels and improving overall health. Regular practice of pranayama can be helpful in managing diabetes as well as related health problems, and it provides a natural and side-effect-free remedy.