If you think working out in the gym is “too much” work for you, turn to yoga, just like the rest of the world. With the umpteen benefits that yoga has to offer, there’s no doubt why the majority of people are turning to this form of workout. However, there is more to yoga than just practising the poses. Yoga is all about pranayam, which is the way of breathing. When done regularly, pranayam helps one calm down and release anxiety and stress. 

Including pranayam in your daily life is crucial, especially when you’re living in this fast-paced world, surrounded by tons of stress related to work and life. If you have made a commitment towards better living, start pranayam by following this quick guide.

• Anulom-vilom: This is alternate nostril breathing, which reduces the risk of heart diseases, aids blood purification, and improves sight. Start in the padmasana position and use your right thumb to close your right nostril while inhaling through the left. Remove your thumb and exhale through your right nostril. Now shut the left nostril with your middle finger and inhale with your right before exhaling from the left. Perform this for 2 to 5 minutes.

• Bhramari pranayam: The name is inspired by the black Indian bee of the same name because the exhalation sound resembles the sound of a humming bee. This breathing exercise will calm you down instantly when you’re suffering from anxiety, anger, or frustration. Close your ears with your thumb, put your index fingers on the temple and close your eyes with the other 3 fingers. Inhale, hold for a few seconds and exhale, keeping your mouth closed as you make a humming sound.  Do this breathing practice 5 times.

• Ujjayi pranayam: This ocean breath technique involves a soft hissing sound during inhalation, which reduces snoring, sharpens your mind, and helps one focus. Bend your head and block the flow of air and inhale as long as you can, making a sound from your throat. Hold for 2-5 seconds and close your right nostril with your thumb while exhaling and breathe out from the left. Do this at least 10-12 times.

• Kapalbhathi pranayam: This skull shining breath technique reduces belly fat, improves abdominal functions, balances sugar levels, and aids weight loss. In this technique, inhale normally, but as much as you can before exhaling forcefully while trying to pull your stomach muscles as closely as you can towards the backbone. This can be done for 2-5 minutes.
• Bhastrika pranayam: This forceful breathing will clear up your respiratory system and burn excess fat. Inhale as much as you can and expand your stomach. While exhaling forcefully, try to pull your navel in towards your backbone. This breathing technique is characterised by sounds like a flame burning below a furnace.

Do all your pranayamas in the sukhasana or the cross-legged position, while keeping your back straight and eyes closed. Increase the number of cycles as you perform these breathing exercises regularly, for maximum health benefits.

*This is a collaboration post. Readers are requested to exercise their own judgement and understanding in following the information given.