Let's break it down...
My personal experiences are noted in RED.
From the physiological points of view the effects of pranayama may be described as follows; The practice of pranayama helps in the efficient functioning of different systems of the body.
1. By inspiration, expiration and retention in pranayama there is a rise and fall of diaphragm and contraction and relaxation of the abdominal muscles which give accentuated and constant movement and massage to the bowels and the kidneys and help in removing congestion if there is any. The nerves and muscles of the bowels and the kidneys are toned up. The bowels and kidneys derive benefit not only during pranayama but even for the remaining part of the day. The function of elimination is carried on more effectively.
~ Since 1990 when my practice began I have never had a problem with elimination. So if you have constipation or IBS, there will be a surge of proper elimination (maybe not immediate but the fact remains with constant pranayama practice, your eliminations will increase. The physical body, in a perfect world, should eliminate as many times as you have meals; so if you're eating meals 3x a day, you should eliminate 3x a day.) And let's not forget the toning of the abdominal muscles. Granted you can still do your 100 varied sit-ups a day as well; it can only help those muscles.
Years ago I spoke with a woman who said after she underwent a massive Pranayama practice, she lost 75 pounds!! 75 POUNDS!!! So yes, it increases your metabolism and calorie burning abilities.
2. Healthy respiration depends on strong respiratory muscles and good elasticity of the lungs. Through pranayama the chest is expanded to its fullest extent several times and putting the lungs on the utmost stretch. Thus these organs are better trained to perform their work efficiently during the remaining part of the day.
~Not only do you breathe through the lungs, but you must also breathe down into the depths of the diaphragm. Hence still working the abdominal muscles. When driving or sitting or doing anything where you remember & consciously take notice of your breathe, make sure your belly rises on the inhalation and falls on the exhalation.
3. The organs of digestion and absorption like the stomach, the pancreas and the liver, are all exercised in pranayama. This is done by gentle massage given to them by the diaphragm and the abdominal muscles. Congestion of liver is removed and unhealthy pancreas are corrected in their function. Gastric disorders are removed.
~Again, explained earlier. Upward bow is a mainstay for healthy digestion and some students say they instantly feel the need to eliminate after this posture.
4. Yogic seers have looked upon pranayama as the one exercise that could make every life process healthy. Some were so enthusiastic in their optimism about the efficacy of pranayama that they ruled out other exercises for securing the health. Pranayama not only controls different physiological functions but is the control of life processes that vitalize the human organism.
~Wow, this is TRUE! When I practice my pranayama, I feel a spiritual connection to my Higher Power and lighter on the toes! My mind & body becomes relaxed and & a renewed sense of calm takes over.
5. There is a gentle massage to the heart during pranayama and helps circulatory system work satisfactorily.
~When we breath correctly, our circulation increases. Say goodbye to cold feet & hands and hello to revived senses not only physically but mentally as well! And we certainly know that our heart can always use the exercise. Pranayama will decrease your heart rate.
6. During pranayama the diaphragm and lower abdominal muscles pull up the lower part of the spine as a whole.
~When I do my pranayama, I work my way up from the lowest to the highest chakra. You can do a round of 4-count inhalations; pause for 2 seconds & exhale for the 4 counts then pause again for 2 seconds for each chakra. Breath retention increases the benefits listed here.
7. During pranayama the venus blood from the brain is drained very thoroughly and fresh arterial blood is supplied to the brain on a larger scale. This condition is accentuated by introducing uddiyana bandha (abdominal lock.) The second of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. which enables to get the largest supply of rich arterial blood. This fact is responsible for the instantaneous refreshing results that we get from pranayama.
I have found that over the years, my creativity has increased may times over after completing my Pranayama practice. And Since I'm an artist, I am very aware of the increase in brain activity.
Works cited: www.naturalhealthcure.org
Let me say this too, I have undertaken many different forms of pranayama. I wouldn't say one is better than the other although I would say some are very classic forms of pranayama that would be best to begin with. There are easy to advanced forms. The easiest to remember is to do the 4:2:4:2. So again, you would inhale to the count of 4, pause for 2 counts, exhale for 4 counts & hold for 2 counts again. The one CD that I made has a 12:2:6:2 which is more advanced. I remember spending hours practicing this (since it is rather hard) in my cabin up in the White Mountains of Arizona and I felt I was getting more benefits since the altitude was about 7,000 feet elevation.
The best practice is when you start with a number of inhalations, let's say 3, hold for 2 seconds, then exhale double which would equal 6 counts. On this particular form of pranayama the exhalation should be twice as long as the inhalation. My exhalations now can reach up to 30 counts. Now how's that for SUPER PRANAYAMA!!!
If you'd like to have a Intro to my Pranayama CD, please send your email and I will be happy to send you that file!
Upcoming will be demonstrations of varying forms of Pranayama!
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