Pranayama is the ancient yogic practice of breath control, used to balance the body, mind, and spirit. It’s a key component of yoga, aiding in stress reduction, increasing lung capacity, and improving mental clarity.

Here are 7 essential pranayama techniques, ranging from calming to energizing:

🧘‍♂️ 1. Nadi Shodhana (Alternate Nostril Breathing)

Purpose: Balances left and right brain hemispheres, calms the nervous system.

How to Practice:

1. Sit comfortably with a straight spine.

2. Use the right thumb to close the right nostril.

3. Inhale through the left nostril.

4. Close the left nostril with the ring finger, release the right nostril.

5. Exhale through the right.

6. Inhale through the right, close it, exhale through the left.

🔥 2. Kapalabhati (Skull-Shining Breath)

Purpose: Detoxification, energizing, strengthens the abdominal muscles.

How to Practice:

1. Sit in a comfortable position.

2. Inhale normally, then exhale forcefully through the nose while contracting the lower belly.

3. Passive inhale follows each exhale.

🌬️ 3. Bhastrika (Bellows Breath)

Purpose: Boosts energy, oxygenates the body, clears the mind.

How to Practice:

1. Inhale deeply and forcefully.

2. Exhale forcefully through the nose.

3. Maintain equal force and rhythm.

🌙 4. Chandra Bhedana (Left Nostril Breathing)

Purpose: Calms the mind, reduces body heat, enhances mental coolness.

How to Practice:

1. Close the right nostril.

2. Inhale through the left.

3. Close the left nostril and exhale through the right only.

☀️ 5. Surya Bhedana (Right Nostril Breathing)

Purpose: Increases heat, activates the sympathetic nervous system, boosts metabolism.

How to Practice:

1. Close the left nostril.

2. Inhale through the right.

3. Close the right and exhale through the left only.

🌼 6. Bhramari (Bee Breath)

Purpose: Relieves anxiety, anger, and tension. Great for meditation.

How to Practice:

1. Inhale deeply.

2. While exhaling, close your ears with your thumbs and hum like a bee.

3. Focus on the vibration.

❄️ 7. Sheetali / Sheetkari (Cooling Breaths)

Purpose: Lowers body temperature, calms thirst, improves focus.

Sheetali:

1. Roll your tongue like a tube.

2. Inhale through the tongue.

3. Exhale through the nose.

Sheetkari (if you can’t roll tongue):

1. Inhale through clenched teeth with lips parted.

2. Exhale through the nose.

🕒 General Guidelines

• Practice on an empty stomach.

• Early morning or before meditation is ideal.

• Always sit with a straight spine.

• Start slowly and increase time/reps gradually.

• Stop if you feel dizzy or uncomfortable.