Do you want to increase positive energy levels in your body? Are you struggling to deal with stress or anxiety? If you also have any of the above-mentioned conditions, you must start practicing breathing exercises – Pranayama.

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Many people struggle with stress, depression, anxiety, low energy levels, weak immunity, and other ailments in today’s fast-paced life. To deal with such conditions and prevent further development of lifestyle disorders, you must follow a healthy lifestyle routine. One of the helpful lifestyle regimens is Pranayama.

Pranayama is a Sanskrit word made with the combination of two words, ‘Prana’ & ‘Ayama’; ‘Prana’ means ‘breath’ & ‘Ayama’ means ‘control.’ Hence Pranayama means to control your breath. 

Pranayama is a breathing technique that helps us establish the connection between our mind and body. Along with your physical health, it is equally essential to keep your mental health on track. Practicing Pranayama every day can help you develop a balance of mind and body.

It is also beneficial to improve blood circulation, strengthen lungs, heart, improve concentration, promote good sleep, and reduce stress. Above all, it is helpful to relax the mind and body.

Here are the 5 types of Pranayama to practice every day for better health & immunity:

1. Anuloma Viloma Pranayama

It is one of the simple and effective breathing exercises. Anuloma viloma is also known as Nadi shodhana. It is useful to release stress and prevent anxiety & depression. The best time to practice it is early morning, empty stomach. 


Sit in a comfortable position on your yoga mat. After this, close your right nostril with your right thumb and take a long breath from the left nostril. Then close your left nostril with the middle & ring finger and breathe out from your right nostril.  

Now take a long breath in with the right nostril, close the right nostril, and breathe out slowly with the left nostril.

Initially, do this 5 to 10 times and gradually increase your time from 5 to 10 minutes. 

Note: If you are unable to sit on the ground, you may sit on the chair.

2. Bhastrika Pranayama

Bhastrika is another fantastic breathing exercise that has wonderful effects on your mind and body. In this exercise, your body gets the highest oxygen flow, and you can feel fresh and energetic instantly.

Sit in a comfortable position on your yoga mat. Take a deep breath in through your nose and exhale completely. Practice this for 2-5 minutes every day to observe the excellent results.

Caution: If you have any heart disease, high blood pressure, or any other health issue related to the lungs, practice Bhastrika slowly.

3. Kapalbhati Pranayama

It is an effective pranayama practice to reduce weight, manage diabetes, and control high blood pressure. So, one with such conditions can practice Kapalbhati every day to see quick results.

Sit on your yoga mat in a Padmasana. Close your eyes and keep your spine straight. Keep your right palm on the right knee and your left palm on the left knee. Now take a deep breath in and exhale out with force. Your stomach must go deep inside while exhaling your breath.

Repeat this for 2-5 minutes initially. Later, you can increase your time by 10 to 15 minutes, depending upon your capacity.

Do not practice it very fast.


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4. Bahya Pranayama

The word ‘Bahya’ means ‘outside.’ Hence in Bahya pranayama, the breath is kept outside.

Sit on your yoga mat in a Padmasana. Now close your eyes and keep your spine straight. Then take a deep breath and exhale completely. Pull your stomach inside and up so that your stomach and back should feel like touching each other. Now hold your breath and touch your chin to the chest. Hold this position for 5 to 10 seconds. Then relax and get back to the starting position. Repeat it 5 to 10 times.

5. Bhramari Pranayama

Bhramari pranayama is a wonderful breathing exercise that helps to release tension and relax the mind. While doing this, you have to make a humming sound while exhaling your breath.

Sit on your yoga mat in a Padmasana. Now close your eyes and keep your spine straight. Now place your index finger on the forehead, close your eyes, and put the rest of your fingers over closed eyes. Then deeply inhale through your nostrils. After this, keep your mouth shut and exhale with a humming sound. Repeat this 5 to 10 times.

Pranayama is an effective technique to cleanse your mind and body. Practicing these five kinds of Pranayama could help you improve your health and boost your immunity. It is essential to practice them empty stomach in the morning. If not possible you can do them 5 hours after having your meal. Practice them every day to experience all the benefits as mentioned above.