Pranayama for the prevention of colds in the fall and spring is recommended to be performed daily at any time convenient for you.
If you already have a cold, but there is no high fever, do these exercises as often as possible
- this will help you recover sooner. Exercise in a well-ventilated but warm, draft-free area.
For a sore throat - ujayi pranayama
To warm your throat and speed up mucus elimination, do ujayi pranayama. Sit with your back straight (you can not cross-legged, but on your heels, or on a pillow resting on your heels). Inhale calmly through your nose, but with the feeling as if you are drawing air through a straw and it passes through the upper palate with a soft hissing sound, counting down to yourself 6-8 seconds. Then exhale, slightly tightening the glottis, for 12-16 seconds, feeling the air pass along the back wall of the larynx, making a soft hissing sound, but do not strain your throat. If you are not used to it, you can get stuffy in your throat. If inhalation for 6-8 seconds and exhalation for 12-16 seconds cause suffocation, you can breathe more often, the main thing is to maintain the ratio of the length of inhalation and exhalation of 1: 2 (for example, inhale for 4 seconds, exhale for 8). If it is still difficult for you to lengthen the exhalation in relation to the inhalation, you can leave them equal in duration.
To enhance the effect, the ujayi technique can be combined with traditional kapalabhati breathing. Sit comfortably with your back straight. Take one natural breath, then alternate between quick, sharp breaths through the nose, while drawing in the stomach and short, calm breaths. The tightened glottis should emit a slight hiss during breathing. So you will warm up the throat and nasopharynx, activate blood circulation and general metabolism, charge the body with additional energy to fight the disease.
For nasal congestion - kapalabhati
Kapalabhati with the ujayi element will also help to facilitate breathing and remove mucus, only you will need to breathe through one nostril. Take several sets of 30-50 breathing cycles (inhale-exhale) for each nostril, closing the other with your finger.
The technique of nadi shodhana will also help to cope with a stuffy nose. Sit on your heels or cross your legs. Pinch your right nostril with your right thumb and inhale fully. Release the right nostril, pinch the left nostril with your ring finger, and exhale fully through the right nostril. Without changing the position of the fingers, take a full breath through the same right nostril. Pinch the right nostril, release the left and exhale fully through it. This is one cycle of exercise, then the cycle is repeated. Perform this pranayama for 3-5 minutes. This practice also harmonizes the energy balance, thereby strengthening the immune system and speeding up recovery.
Be healthy and happy!