In our fast-paced lives today, stress, fatigue, and a lack of focus or concentration are significant challenges for most people. The best way to combat this problem is pranayama, or an ancient yoga breathing technique. Practising pranayamas daily not only helps maintain physical well-being but also greatly contributes to mental clarity, emotional balance, and overall well-being. Even practising for just a few minutes per day can yield impressive results in energy, focus, and inner peace. Here are five easy pranayamas to add to your daily routine.

1.  Anulom Vilom (Alternate Nostril Breathing)

Anulom Vilom is one of the most common and widely practised pranayamas. In this practice, you close the right nostril and inhale through the left, then close the left nostril and exhale through the right. Practising this technique for 5-10 minutes

a day quiets the brain and harmonises energy flow, relieving stress. Of all the pranayamas, Anulom Vilom is the most effective for concentration and respiratory health.

2.  Kapalabhati (Skull Shining Breath)

Kapalabhati is a powerful breathing exercise that uses quick, strong breaths out and easy breaths in. Doing it every day can help clean your lungs, improve metabolism, and give you more energy. Beginners can start with 30–50 breaths and gradually increase the count over time. This breathing exercise energises both the body and mind, making you feel fresh and alert.

3.  Bhramari (Bee-Breath)

Bhramari, or Bee Breath, is a soothing respiratory practice in which you exhale while making a humming sound. It can help decrease stress, anxiety, and tension. Spending only 5–7 minutes practising the Bhramari breathing exercise daily can clear your mind, balance your emotions, and improve your sleep. It is an excellent way to unwind after a long hectic day. And it’s a regular practice that can also help improve focus and promote inner peace.

4.  Sheetali (Cooling-Breath)

Sheetali pranayama, also called ‘cooling breath’, involves inhaling through a rolled tongue and exhaling through the nostrils. This cooling method cools

the body, calms the mind, and promotes digestion. Practising this exercise daily, especially during stressful moments or hot weather, provides a refreshing and soothing effect. Including Sheetali in your daily pranayama routine adds balance and promotes a sense of inner calm throughout the day.

5.  Bhastrika (Bellows Breath)

Bhastrika, or Bellows Breath, is an invigorating pranayama that involves forceful inhalations and exhalations to energise the body. Practicing Bhastrika for 2–5 minutes daily helps increase lung capacity, improve circulation, boost metabolism, and enhance mental alertness. Including Bhastrika among your daily

pranayamas is a powerful way to awaken energy, sharpen focus, and improve overall vitality.

Conclusion

Adding these five pranayama, or breathing exercises, to your life can work wonders for your overall health, energy, and mental clarity. Even a few minutes per day can make a difference in reducing stress, improving focus, and restoring balance. Over time, practising this exercise can enhance energy levels, improve breath quality, and promote inner peace. Several yoga courses, including the 200 hour Yoga TTC by Rishikul Yogshala Rishikesh, emphasise these pranayamas to help students deepen their mental, physical, and spiritual connections with themselves. Start small, stay consistent, and let these daily practices guide you toward a healthier, calmer, and more mindful life.