Breathing Techniques

In modern day, we speak on anxiety and depression but not on how we can keep the balance and calm. Here are some Techniques!

1. 🌬️Nadi Shodhana (Alternate Nostril Breathing)

Purpose: Balances both hemispheres of the brain, calms the mind, and clears energetic pathways.

Mudra: Vishnu Mudra – Use your right thumb and ring finger to gently close the nostrils.

How To:

1. Sit tall and relaxed, shoulders soft.

2. Close your right nostril with your thumb. Inhale slowly through the left nostril.

3. Close the left nostril with your ring finger, release the right nostril, and exhale through it.

4. Inhale through the right nostril, switch, and exhale through the left.

5. Continue for 5–10 rounds, breathing evenly and mindfully.

🔥 2. Kapalabhati (Breath of Fire / Skull Shining Breath)

Purpose: Energizes, detoxifies, and awakens the nervous system.

Mudra: Chin Mudra – Thumb and index finger touch lightly, palms facing up.

How To:

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

2. Take a deep inhale, then exhale quickly and forcefully through the nose by drawing the navel toward the spine.

3. Allow the inhale to happen naturally between exhales.

4. Continue for 20–30 short, quick exhales, then rest and breathe normally.

   (Avoid if pregnant or during menstruation.)

🌊 3. Ujjayi (Ocean Breath)

Purpose: Promotes focus, warmth, and inner calm — often used during asana practice.

Mudra: Jnana Mudra – Thumb and index finger meet, symbolizing unity of self and spirit.

How To:

1. Inhale through the nose deeply.

2. Slightly constrict the back of your throat as if fogging a mirror, but keep the mouth closed.

3. Exhale slowly through the nose with a soft ocean-like sound.

4. Maintain a steady rhythm of breath, equal in length and sound.

🐝 4. Bhramari (Humming Bee Breath)

Purpose: Reduces stress, anxiety, and anger; encourages inner peace.

Mudra: Shanmukhi Mudra – Gently close ears with thumbs and rest fingers over eyes and face.

How To:

1. Sit comfortably with eyes closed.

2. Inhale deeply through the nose.

3. While exhaling, make a gentle humming sound — like a bee.

4. Feel the vibration in your head and heart.

5. Repeat for 5–7 rounds.

💫 Practice Tips

• Always practice on an empty stomach and in a quiet, calm environment.

• End with a few minutes of stillness or meditation to absorb the effects.

• Listen to your body — the breath should always feel steady and relaxed.