The Art of Pranayama: 3 Breathing Techniques for Calm

Pranayama is the practice of breath regulation. It is a main component of yoga, helping to connect the body and mind while calming the nervous system.

1. Alternate Nostril Breathing (Nadi Shodhana)

Hold your right thumb over your right nostril and inhale deeply through your left nostril. Then close the left nostril with your ring finger, release your thumb, and exhale through the right nostril. Inhale through the right, close it, and exhale through the left.

2. Box Breathing (Sama Vritti)

Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold empty for 4 seconds. Repeat this cycle 4 to 5 times to quickly lower your heart rate and induce a state of calm focus.

3. Cooling Breath (Sheetali)

Roll your tongue into a tube and inhale slowly through it. Close your mouth and exhale through your nose. This technique cools the body, reduces anger, and calms an overactive mind.