Ep 3 Flow into Calm: Daily Yoga for Wellness
Pranayam: Breathing exercises
MINDFUL MOVEMENT & BODY AWARENESS
Meera
9/22/20261 min read
Pranayama is the yogic practice of conscious breath control, where prana means life force and ayama means expansion. By guiding the breath with awareness, it steadies the nervous system and nurtures inner calm. Practiced daily, pranayama strengthens the lungs, improves oxygen flow, and balances energy levels. It also sharpens focus, clears mental fog, and helps you respond to stress with ease. Over time, this rhythm of mindful breathing becomes a gentle anchor for health, resilience, and emotional well‑being.
1) Nadi Shodhana (Alternate Nostril Breathing)
Sit comfortably, spine tall. Close your right nostril with your thumb, inhale through the left (while counting till 4). Hold (counting 4). Now put your ring finger on left nostril and open your right nostril. Exhale through the right (counting 4). Next inhale through right nostril, hold, switch and exhale. This is one cycle. Continue for 5–7 cycles.
This balances energy, clears the mind, and sets a gentle pace for your practice.
2) Kapalabhati
Take a normal inhale, then exhale forcefully through the nose while pulling the abdomen in. Inhalation happens naturally. Do 20 strokes, then pause, breathe normally and restart. Do 3 cycles.
This energizes the body, sharpens focus, and clears mental fog.
3) Bhramari (Bee Breath)
Inhale deeply, then exhale slowly while making a soft humming sound. Repeat 5–6 times.
The vibration soothes the nervous system, melts tension, and brings quiet clarity.
4) Ending practice by Shavasana (Corpse Pose)
Lie flat on your back, arms relaxed, eyes closed. Breathe naturally and let your body sink into the mat. Stay for 5–10 minutes.
This is where the practice settles, a steady, grounding pause that integrates calm into your day.
Disclaimer: Individuals with medically diagnosed conditions should seek advice from their doctor before practicing pranayama or yoga or changing health practices. Always learn and follow yoga techniques under the guidance of a certified yoga teacher to ensure safety and proper practice.