It relaxes your mind and makes you feel calm for the rest of the day.
Plavini pranayama is also known as AUM pranayama. Salvini is a Sanskrit word for ocean, and AUM is a sacred sound in Hinduism.
This breathing technique has been used for thousands of years in India. It is used when people have trouble sleeping at night or want to relax their minds after a long day of work.
In this article, I will show you how to do plavini pranayama, the best breathing exercise to do when you want to calm your mind.
So if you want to calm your mind now, then read on…
What is Plavini Pranayama?
Plavini pranayama is a particular breathing exercise that calms your mind and mainly helps in treating insomnia.
This breathing exercise also corrects breathing congestion and relieves anxiety, anger, and depression. Because of these properties, plavini pranayama is also called AUM pranayama.
The word AUM comes from the first element in the Sanskrit word “Aum,” which means the sound of the universe or the God within.
This breathwork is best for sleep problems and restoration and balancing during meditation or yoga practices. It is also one of the best for total relaxation and calming the mind.
Plavini pranayama is a simple pranayama method. It consists of a ratio of breathing in (puraka) to breathing out (rechaka). So, for example, you can count 4:8 or 5:10, but it has to be 4:8 or 5:10.
The 4:8 ratio means that for every four counts of puraka, you have eight counts by which to perform the rechaka.
Remember that this ratio is the minimum requirement for playing the pranayama technique to work effectively. So if you want to improve your sleeping patterns, try using this breathing pattern.
How to do Plavini Pranayama?
The method of plavini pranayama is simple. Not only is it a very relaxing breathing exercise, but you can do the exercise so that it becomes part of your daily routine.
That is the main advantage of playing pranayama over other forms of meditation or relaxation.
Let’s look at the steps you need to follow to do plavini pranayama:
- Step 1: Start immediately by sitting in a meditation pose with both feet flat on the floor and your hands squarely on your thighs.
- Step 2: Slightly lower your tongue and feel for a sensation in the middle of your throat centre (near where you place your thumb when you count).
- Step 3: Breath in through your nose slowly to fill up your lungs and hold the air in for four counts.
- Step 4: Exhale through your mouth slowly over the following eight counts while you maintain the sensation of holding in your throat.
- Step 5: Slowly inhale again, filling up your lungs and hold it in for four counts.
- Step 6: Exhale again through your mouth over the following eight counts while maintaining the sensation of holding in your throat. The ratio to remember is 4:8 or 5:10, but it depends on how fast or slow you breathe.
- Step 7: Inhale slowly again, this time over the following four counts, filling up your lungs and holding them in.
- Step 8: Exhale over the following eight counts while maintaining the sensation of holding an open throat.
- Step 9: Breath slowly and deeply into your belly to take in as much air as you can hold for two counts.
- Step 10: Slowly breathe out through your mouth over the following 12 counts while maintaining a sensation in the middle of your throat centre.
- Step 11: Repeat steps 3 through 10 a total of 11 times to complete one round of playing pranayama.
- Step 12: After you finish the last round, take a normal breath and relax for about 15 seconds before you start another round.
Note: You can practice four to five rounds at the beginning of your meditation sessions and allot 5 minutes for each session.
To use plavini pranayama as a form of relaxation, repeat steps 3 through 10 every day until you feel recovered from stress and anxiety.
Benefits of Plavini Pranayama
Here are the fantastic benefit of playing pranayama:
This breathing exercise improves digestion by accelerating the oxidation of organic and inorganic matter in the stomach.
Enhances sense of well-being:
This form of pranayama also elevates body temperature and is associated with an improved sense of well-being.
Reduces heart rate:
This breathing exercise also lowers the pulse rate and oxygen consumption in the body. It helps in slowing down the circulation of blood and relaxes your body.
Plavini pranayama is one of the best breathing exercises for stress relief because it brings about a state of deep relaxation in your mind and body.
Many people like to practice playing pranayama before bedtime to prepare their bodies for sleep.
Balances hormone secretion levels:
Platini pranayama also balances the hormone secretion levels in your body, especially adrenocorticotropic hormone (ACTH). Thus, this breathing exercise helps you fight against stress and anxiety.
Relieves cough, asthma and bronchitis:
If you suffer from cough and asthma, this breathing exercise can help you relax your chest muscles and reduce muscle spasms.
It makes your breathing more manageable and enables you to eliminate mucus faster. It also helps to reduce bronchial secretions such as phlegm in your lungs.
If you often have trouble sleeping at night, then plavini pranayama is a good exercise for you to try because it helps to relax the person’s muscles, especially in the chest area. As a result, it reduces muscle tension and reduces stress.
This pranayama form also helps you fall asleep quicker because it is a calming breathwork exercise.
Helps with weight loss:
If your goal is to lose a few pounds, then plavini pranayama is a good breathing exercise for you to try because it can increase the amount of oxygen in your lungs and blood. It boosts metabolism and causes your body to use more calories than usual.
This breathing exercise also stimulates perspiration, making you lose more water weight through urination.
As you can see from this article, plavini pranayama is a beneficial breathing exercise to improve your mental and physical health.
It is because not only does it reduce the stress and anxiety levels in your body, but it also makes you feel more relaxed and calm.
The most exciting discovery about plavini pranayama is that it opens your third eye chakra (also known as Ajna Chakra), located between the two eyebrows.
This chakra helps with intuitive insights and spiritual development. That explains why many people who practice playing pranayama regularly report developing a new sense of clarity and spirituality in their lives.