Anulom Vilom (Alternate nostril breathing)
Anulom Vilom is a pranayama or breathing exercise technique that requires one to hold one nostril while inhaling and then switching to the other one for exhaling and repeating this for many times. Anulom Vilom helps release stress, anxiety and improve focus. Some studies show that anulom vilom can help improve heart function, and also blood pressure and heart rate.
Bhramari pranayama is inspired from the sound of bee or madhumakhi and this breathing technique is also known as bee breath and it is said that by doing this asana you connect with all the positive forces of the universe. To do this asana, one can sit in a cross legged position, close eyes and place both index fingers above your eyebrows and other fingers on your eyes. Keeping mouth closed, breath out through your nose and make a humming sound. This asana is highly recommended for controlling blood pressure.
This pranayama is usually recommended in summers as it has a cooling effect on the body and a calming effect on nervous system. This asana works very well for lowering high blood pressure but must not be attempted if your BP has dipped low. To do this pranayama, sit in a comfortable position and fold both the edges of your tongue in such a way that it forms a tube. Inhale through the curled tongue and close your mouth to exhale through nostrils. Repeat this several times for best results.
Several studies have found Bhastrika pranayama effective in decreasing both the systolic and diastolic blood pressure. It should be practiced in slow pace to derive benefits for hypertension. Bhastrika pranayama helps in providing oxygen supply to all parts of the body and helps in boosting blood circulation. In Bhastrika, breath is released rapidly out and inhaled with the same speed. It helps in removing impurities out of the body.