Understanding Inflammation: Key Steps to Reduce Its Role in Disease

Maharshi Patanjali says that all suffering, sorrow and disease is mainly due to ignorance. Our founder, Shri Yogendraji, believed that when one has sufficient knowledge about the body and understands the techniques to take care of it, one can experience good health and joy in life.

When a person is better informed, one can stay clear of any inflammations in the body that may be the root causes of several chronic diseases. When your body is attacked by harmful pathogens, or you have any injuries or toxicity, then the natural immune response from your body results in inflammation. Chronic inflammation can contribute to various health issues. When one understands what inflammation in the body is, one knows what steps to take to manage and reduce its long-term impact on health.

What is Inflammation in the Body?

Inflammation is a biological process where the immune system sends white blood cells, antibodies, and proteins to fight off harmful agents. Symptoms include redness, swelling, pain, and heat. Chronic inflammation, however, often persists unnoticed, contributing to conditions like arthritis, heart disease, diabetes, and even cancer. This raises the critical question: what are inflammatory diseases ? They include a wide array of conditions such as rheumatoid arthritis, Crohn’s disease, and psoriasis, all linked to prolonged inflammatory responses.

How to Reduce Inflammation in the Body

Reducing inflammation involves a holistic approach. Here are some effective methods:

Yogic Techniques for Reducing Inflammation

Practicing yoga and pranayama helps regulate stress hormones and reduces inflammatory markers.

Our nose takes care of itself by throwing any particle that gets into the nose by sneezing, but if there is mucus then the particle settles or sticks in the passage, and we suffer. If we keep the nose clean and dry, then no disease can enter.

Yogendra Jala Neti

Steps:

  1. Boil drinking water and allow it to cool till lukewarm (check the temperature by testing it on the back of the palm/wrist).
  2. Add a little pinch of salt to the water (salinity comparable to tears).
  3. Wash the hands clean with soap solution and rinse them.
  4. Stand comfortably and pour water to fill up the cupped right palm.
  5. Close the left nostril with the left index finger; bend forward to bring the right nostril to the cupped palm.
  6. Dip the right nostril into the water and inhale deeply so that the water is snuffed up the nostril. Simultaneously, straighten the head and release the left nostril.
  7. As you inhale, the water gets sucked up the right nostril and will flow out naturally either through the mouth, the opposite nostril or the same nostril.
  8. Repeat the above process with left hand and nostril, keeping the right nostril closed.
  9. Blow out gently any watery discharge in nostrils, one nostril at a time.
  10. Practice Yogendra Kapalabhatti.
  11. It is important that you do not lie down after the practice for at least 15 mins.
  12. Also avoid sitting under fan/air-conditioning immediately after Jalneti.

Yogendra Anuloma Viloma (Alternate Nostril Breathing)

Steps:

Meditation

Regular meditation reduces stress, lowers inflammatory markers like C-reactive protein, and enhances overall health. Practice mindfulness or guided meditation daily for 15-20 minutes.

The Nispand App launched by The Yoga Institute has 1000+ guided meditations, ranging from creative visualizations to binaural beats and solfeggio frequencies to help in reducing inflammation and the management of chronic diseases.

Yogendra Laya

This is a unique technique pioneered by The Yoga Institute is Yogendra Laya, a state of total absorption.

Steps:

  1. Take any meditative posture as per individual comfort. Keep your eyes closed.
  2. Keep the mouth closed (without clenching the jaws); the tongue touching the palate.
  3. Observe normal breathing.
  4. Do not make any effort to control it or to breathe deeply.
  5. observe the air entering the nostrils and going out.
  6. Gradually sense the friction of air as it passes through the nostril.
  7. As the practice continues (~15 minutes) one may lose awareness of breathing
  8. and feel completely blank. The feeling of relaxation dawns slowly leading to pleasant sensation.
  9. Make a cup of the palms and place on the eyes. Blink gently in the cup of the palms and then open the eyes.

Foods That Reduce Inflammation

From a scientific perspective, many plant-based foods are naturally rich in antioxidants, fiber, and anti-inflammatory compounds. Foods like seasonal fruits, vegetables, whole grains, legumes, nuts, and seeds contain phytonutrients and healthy fats that reduce chronic inflammation. Animal products are often high in saturated fats and cholesterol. They also cause higher levels of inflammation, which can contribute to heart disease, joint pain, and other chronic conditions. On the other hand, fiber from plant foods regulates blood sugar and cholesterol levels, reducing the risk of heart disease. Many plant foods, especially leafy greens, berries, and legumes, are packed with nutrients like potassium and magnesium, which support cardiovascular health.

When it comes to the yogic perspective, eating healthy or a sattvik diet is not only about health and harmony, but it is also about compassion—both for our bodies and for the environment. The yogic principle of Ahimsa, or non-violence, suggests that reducing harm to all living beings brings peace. Eating in a way that honours this principle creates compassion. This not only supports your physical body but also brings a sense of bonding with nature.

Nutrition plays a vital role in combating inflammation. Incorporating foods that reduce inflammation into daily meals can significantly improve health.

Lifestyle Adjustments

Adopting certain lifestyle habits can help answer the question of how to prevent inflammation:

A combination of yoga, mindful eating, and lifestyle changes forms the foundation of things that reduce inflammation. These practices, combined with consuming foods that reduce inflammation, can significantly impact your health positively.

FAQs on Inflammation

It’s the immune system’s response to harmful stimuli like infections or injuries.

Conditions like arthritis, Crohn’s disease, and diabetes caused by prolonged inflammation.

Through yoga, consuming anti-inflammatory foods, and making lifestyle changes.

Yes, it contributes to diseases like heart conditions and cancer.

Stress releases hormones that trigger inflammatory responses.

Once or twice daily only.

Moderate exercise lowers inflammatory markers in the body.

Poor diet, stress, lack of sleep, and exposure to toxins.

Yes, chronic inflammation has been linked to depression and anxiety.

Yes, it lowers stress hormones that contribute to inflammation.

Redness, swelling, pain, fatigue, and stiffness.

Staying hydrated helps flush out toxins, reducing inflammation.

Yes, due to factors like poor diet or autoimmune disorders.

Overview

Understanding how to reduce inflammation in the body is essential for preventing chronic diseases and enhancing overall health. A combination of yogic practices, mindful eating, and lifestyle adjustments provides a comprehensive strategy for managing inflammation effectively.