1. Anulom Vilom Pranayama (Alternate Nostril Breathing)

 

 

 

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Anulom (अनुलोम) - Anu (with) and loma (hair/grain), meaning with the grain or natural

Vilom (विलोम) - Vi (against) and loma (grain), meaning against the grain or reverse

Pranayama (प्राणायाम) - Yogic practice focusing on breath regulation 

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How to Practice

1. Sit comfortably with your spine straight and shoulders relaxed.

2. Rest your left hand on your knee. Bring your right hand up and fold the index and middle fingers inward.

3. Close your right nostril gently with your thumb and inhale slowly through the left nostril.

4. Close the left nostril with your ring finger and release the thumb.

5. Exhale slowly through the right nostril.

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

7. This completes one round. Continue for 5–10 rounds.

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Tips

• Keep the breath slow and smooth—never force it

• Practice on an empty stomach or at least 3 hours after eating

• If one nostril is blocked, breathe gently without strain

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Benefits

• Calms the nervous system and reduces stress

• Improves focus and mental clarity

• Balances the left and right hemispheres of the brain

• Enhances lung capacity and breathing control​​

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2. Kapalbhati Pranayama (Skull-Shining Breath)

 

 

 

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Kapala (कपाल) - Skull, cranium or forehead

Bhati (भाति) - Shining, light, illumination or perception

Pranayama (प्राणायाम) - Yogic practice focusing on breath regulation 

 

How to Practice

1. Sit upright with a straight spine and relaxed shoulders.

2. Take a deep breath in.

3. Exhale forcefully by pulling your stomach inward, letting the inhale happen naturally.

4. Continue quick, rhythmic exhales at a steady pace (about 1–2 per second).

5. Complete 20–30 breaths, then rest and breathe normally.

6. Repeat for 2–3 rounds.

 

Tips

• Focus on forceful exhalation, not inhalation

• Avoid practicing if you have stomach pain, are pregnant or feel dizzy

• Beginners should start slowly and gradually increase speed

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Benefits

• Improves digestion and metabolism

• Strengthens abdominal muscles

• Clears the respiratory system

• Increases energy and alertness

 

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3. Bhramari Pranayama (Humming Bee Breath)​

 

 

 

 

 

 

 

 

 

 

 

 

Bhramari (भ्रामरी) - Black bumblebee (or just bee) in India

Pranayama (प्राणायाम) - Yogic practice focusing on breath regulation 

 

 

How to Practice

1. Sit in a comfortable position with eyes closed.

2. Place your index fingers gently on the cartilage of your ears.

3. Inhale deeply through the nose.

4. While exhaling, make a soft humming sound like a bee.

5. Feel the vibration in your head and chest.

6. Repeat for 5–7 rounds.

 

Tips

• Keep the humming gentle and steady

• Practice in a quiet space for better focus

• Close your eyes to enhance relaxation

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Benefits

• Relieves anxiety, anger, and mental tension

• Improves concentration and memory

• Helps with headaches and sleep problems

• Creates a deep sense of calm

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4. Ujjayi Pranayama (Victorious Breath)

 

 

 

 

 

 

 

 

 

 

 

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Ujjayi (उज्जायी) - Prefix ud (upward, superior, to conquer) and jaya (victory, conquest)

Pranayama (प्राणायाम) - Yogic practice focusing on breath regulation 

 

How to Practice

1. Sit comfortably or practice during slow yoga poses.

2. Inhale deeply through the nose while slightly constricting the throat.

3. Exhale through the nose with the same throat contraction, creating a soft ocean-like sound.

4. Keep the breath slow, controlled, and rhythmic.

5. Continue for 5–10 breaths.

 

Tips

• The sound should be soft, not loud

• Imagine fogging up a mirror with your breath (mouth closed)

• Avoid tightening the throat too much

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Benefits

• Improves breath awareness and control

• Calms the mind while keeping the body alert

• Increases oxygen intake

• Supports meditation and yoga practice

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5. Nadi Shodhana Pranayama (Channel-Cleansing Breath)

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Nadi (नाडी) - Energy pathways or subtle channels in the body, through which prana (life force) flows

Shodhana (शोधन) - Purification, cleansing or refining

Pranayama (प्राणायाम) - Yogic practice focusing on breath regulation 

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How to Practice

1. Sit comfortably with your spine upright and eyes closed.

2. Rest your left hand on your knee. Bring your right hand into Vishnu mudra (fold index and middle fingers).

3. Close the right nostril with your thumb and inhale slowly through the left nostril.

4. Hold your breath for 5 - 10 counts.

5. Close the left nostril with the ring finger, release the thumb, and exhale through the right nostril.

6. Inhale through the right nostril, hold your breath, close it, and exhale through the left nostril.

7. Continue this slow, controlled breathing for 5–10 rounds.

 

Tips

• Keep your breath smooth and even

• Practice in a calm, quiet space

• Reduce or increase the time you hold your breath depending on your preference

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Benefits

• Purifies and balances the body’s energy channels

• Reduces stress and anxiety

• Improves focus and emotional balance

• Prepares the mind for meditation

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6. Sheetali Pranayama (Cooling Breath)

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Sheetal (शीतल) - Root word meaning cold, calm or soothing

Pranayama (प्राणायाम) - Yogic practice focusing on breath regulation 

 

 

 

How to Practice

1. Sit in a comfortable position with the spine straight.

2. Roll your tongue into a tube (if unable, place the tongue flat and slightly apart for Sheetkari).

3. Inhale slowly through the rolled tongue, feeling the cool air.

4. Close your mouth and exhale gently through the nose.

5. Repeat for 5–8 rounds.

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Tips

• Practice during warm weather or after physical activity

• Avoid in cold climates or if you have a sore throat

• Keep the inhalation slow to feel the cooling effect

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Benefits

• Cools the body and calms the mind

• Reduces body heat and irritability

• Helps manage stress and anger

• Supports hydration and relaxation

 

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