In a 2013 studyTrusted Source, pranayama reduced perceived stress levels in healthy young adults. The researchers speculated that pranayama calms the nervous system, which improves your stress response.

Another 2013 study Trusted Source found similar benefits. Individuals who practiced pranayama experienced less anxiety before taking a test.

The authors of the study linked this effect to the increased oxygen uptake during pranayama. Oxygen is energy for your vital organs, including your brain and nerves.

The stress-relieving effects of pranayama may also help you sleep. In clinical studies Trusted Source, a technique known as Bhramari pranayama was shown to slow down breathing and heart rate when practiced for 5 minutes. This may help calm your body for sleep.

According to a 2019 study, pranayama also improves sleep quality in people with obstructive sleep apnoea. Additionally, the study found that practicing pranayama decreased snoring and daytime sleepiness, suggesting benefits for better quality rest.

For many of us, breathing is automatic. We do it without giving it much thought at all. But during pranayama, you need to be aware of your breathing and how it feels. You also practice focusing on the present moment, instead of the past or future. This is known as mindfulness.

In a 2017 study Trusted Source, students who practiced pranayama displayed higher levels of mindfulness than those who didn’t. The same students also showed better levels of emotional regulation. This was associated with the calming effect of pranayama, which supports your ability to be more mindful.

The researchers also mentioned that pranayama helps remove carbon dioxide and raises oxygen concentration, which fuels brain cells. This may contribute to mindfulness by improving focus and concentration.

High blood pressure, or hypertension, is when your blood pressure reaches an unhealthy level. It increases the risk for some potentially serious health conditions like heart disease and stroke.

Stress is a major risk factor for high blood pressure. Pranayama can help minimize this risk by promoting relaxation.

In a 2014 study Trusted Source, participants with mild hypertension received antihypertensive drugs for 6 weeks. Half the participants also received pranayama training for 6 weeks. By the end of the study, the latter group experienced a greater reduction in blood pressure.

This effect, according to the study authors, is likely due to the mindful breathing of pranayama.

When you concentrate on your breathing, it can help calm your nervous system. This, in turn, may help reduce your stress response and risk of hypertension.

As a type of breathing exercise, the slow, forceful breathing of pranayama may strengthen your lungs.

One 2019 study determined that 6 weeks of practicing pranayama for 1 hour a day could have a significant effect on lung function. The practice improved multiple parameters of lung function, according to pulmonary test results.

According to the authors of the study, pranayama may be a useful lung strengthening tool for many lung conditions, including:

• asthma
• allergic bronchitis
• for recovery from pneumonia and tuberculosis

There’s evidence that yogic breathing, or pranayama, could decrease cravings in people who are trying to quit smoking.

In a 2012 study, just 10 minutes of yogic breathing caused a short-term reduction in cigarette cravings.

A recent study found that mindfulness-based yoga breathing decreased the negative effects associated with smoking withdrawal.

One of the most incredible benefits of regular pranayama practice is the increased production of naturally occurring nitric oxide.

Nitric oxide is produced by nearly every type of cell in the human body and one of the most important molecules for blood vessel health.

It’s a vasodilator, meaning it relaxes the inner muscles of your blood vessels, causing the vessels to widen. In this way, nitric oxide increases blood flow and lowers blood pressure.

Nitric Oxide is proven to battle infections and lower inflammation, as well being a signalling molecule in the cardiovascular system. Supplements that increase nitric oxide in the body make up one of the most popular supplement categories today, and are currently being used widely in the treatment of COVID19 (definitely in the US, at least) as well as other illnesses.

We significantly increase the production of Nitric Oxide during breath retention, humming, and, to a lesser extent by pinching the nose.  Lengthening the exhalation relative to the inhalation activates the calming parasympathetic branch of the Autonomic Nervous System. For those who suffer from anxiety or anxious (rajasic) depression, the practice of humming can begin to quiet the mind within a few breaths.

In addition to benefiting your lungs, pranayama may also enhance your brain function.

A 2013 studyTrusted Source found that 12 weeks of slow or fast pranayama improved executive function — which includes your working memory, cognitive flexibility, and reasoning skills.

The study also found that pranayama has the ability to improve your perceived level of stress and your reaction time.

Additionally, the study found that fast pranayama was associated with better auditory memory and sensory-motor performance.

According to the researchers, these benefits are due to the stress-lowering effects of pranayama. The increased oxygen uptake, which energizes brain cells, likely plays a role as well.