There are three stages to Pranayama, the first being inhalation through the nostrils which is known as Puraka. The second is exhalation, known as Rechaka and the third is holding the breath in or holding outside the body which is known as Kumbhaka.
Improves lung capacity
Strengthens abdominal muscles
Lowers blood pressure
Reduces cholesterol
Beneficial for sinus issues
Reduces stress
Increases alertness