As a yoga practitioner, I know how powerful pranayama (breathing exercises) can be for calming the mind, energizing the body, and enhancing overall wellbeing. While doing a single breathing routine can be great for a more meditative approach, I prefer to combine different techniques to start my day in the best way.
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Here's my quick and easy 10-minute pranayama routine that I do every morning to start my day off right. In this article, I'll share the routine with you, along with some tips and benefits. The most important one to start out with: This is what works for me, it may or may not work for you. Frequently check in with yourself. If at any time you feel discomfort, stop your breathing practice. Also, I prefer doing this on an empty stomach, since you will make your insides move quite a bit.
With that out of the way, let’s dive into it:
1. Kapalabhati (Skull Shining Breath) - 3 minutes
Kapalabhati is a powerful breathing technique that involves forceful exhales and passive inhales. It's a great way to cleanse the respiratory system, stimulate digestion, and invigorate the body. Before we begin, find a comfortable seated position, with your spine straight and your shoulders relaxed. You can sit on a cushion or a chair, as long as it helps you feel supported and grounded.
To practice Kapalabhati, inhale deeply and exhale rapidly through your nose, pulling your belly button in towards your spine on each exhale. Keep your breaths short and rapid, and let your inhales happen naturally. Do this for 3 minutes, or as long as it feels comfortable for you.
Personally, I love doing Kapalabhati, however, this one is arguably the most intense of the three Pranayama techniques I regularly do. Check in with yourself and see if it feels right for you.
2. Nadi Shodhana (Alternate Nostril Breathing) - 4 minutes
Nadi Shodhana is a balancing and calming breathing technique that involves alternate nostril breathing. It's a great way to quiet the mind, reduce stress and anxiety, and balance the left and right hemispheres of the brain.
To practice Nadi Shodhana, sit in the same comfortable position and bring your right hand to your nose. Place your thumb on your right nostril and your ring finger on your left nostril. Inhale through your left nostril, then close it with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close it with your thumb and exhale through your left nostril. This is one round. Continue for 4 minutes, or as long as it feels comfortable for you. Experiment by adding a breath retention in between your inhale and exhale. I like to time my inhale with 4 seconds, retain my breath for 4 seconds, exhale with 4 seconds and retain my breath for 2 seconds. See what works for you!
3. Bhramari (Bee Breath) - 3 minutes
Bhramari is a soothing and calming breathing technique that involves humming. It's a great way to release tension, reduce anxiety, and promote relaxation.
To practice Bhramari, sit in the same comfortable position and close your eyes. Place your thumbs in your ears, your index fingers above your eyebrows, and your remaining fingers gently covering your eyes. Take a deep breath in, and as you exhale, make a humming sound like a bee. Keep humming for the entire exhale. Continue for 3 minutes, or as long as it feels comfortable for you. Again, you might want to experiment with timing your breaths. I like to inhale for 4 seconds and do a humming sound for 12 seconds before inhaling again.
After you finish your 10-minute pranayama routine, take a moment to sit in silence and observe how you feel. You may notice a sense of calmness, clarity, and energy. These benefits will carry with you throughout your day, helping you to be more focused, productive, and grounded.
