PRANAYAMA is composed by the word "Prana" and the word "Yama". In Sanskrit, "Prana" means life energy and "Yama" means control. Therefore pranayama is the practice of breath regulation, it is an ancient practice and it is a main component of yoga practice. The practice of pranayama involves breathing exercises and patterns.You control the timing, duration, and frequency of every breath and hold.

    In Yoga, Pranayama is used with practices like asanas (yoga postures), dharana and dhyana (concentration and meditation) and mudras (symbolic or ritual gesture performed with the hands). Together, these practices are responsible for the many benefits of yoga. But Pranayama has benefits of its own. The benefits of it are due to the therapeutic effects of the breathing exercises and mindfulness.

    The goal of Pranayama is to connect your body and mind, to supply your entire system with oxygen while removing toxins, to create feelings of relaxation or increased energy, to prepare the body for deep meditation, etc.

    The benefits of pranayama are many. According to scholar Francoise Wang-Toutain and others scholars of Indian Medicine, “the root of all disease and mental imbalances can be traced to abnormalities and deficiencies in the body’s energy flow”.2 Furthermore, Wang-Toutain believed that prana is a powerful tool to heal illness and correct mental imbalances as it is the most direct method to affect life force or vital energy. Thus, Pranayama can help us clear physical and emotional blocks in the body so that prana can flow freely bringing us into a state of alignment, improved clarity and balancing of the brain hemispheres, improved mood and digestion;3 resulting in feelings of wellness and improved health.
 Furthermore, slow Pranayama appears to shift the body from the Sympathetic Autonomic System (SAN), “flight-or-flight” to the Parasympathetic Autonomic System (PAN), “rest-and- digest” system, creating a positive influence on the body that has been shown to positively affect immune function, hypertension, asthma, and stress-induced psychological disorders.4

References

1 Ananda.org
2 Gaia.com
3 YogaJournal.com
4 Kaplanclinic.com

     According to scientific studies there are many benefits of Pranayama:

    In a 2013 study5, 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 study6 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.
     In clinical studies7, 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 study8, pranayama also improves sleep quality in people with obstructive sleep apnea. 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 study9, 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 study10, 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 study11 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 tubercolosis
    In addition to benefiting your lungs, pranayama may also enhance your brain function. 
     A 2013 study12 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.
   
References
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734635/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734635/
7 https://pubmed.ncbi.nlm.nih.gov/21446363/
8 https://erj.ersjournals.com/content/54/suppl_63/PA577
9 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793008/ 
10https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137644/
11https://www.jcdr.net/articles/PDF/1861/6%20-%203476.%28A%29.pdf
12https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939514/
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