The best time to do pranayama is during sunrise or sunset, but still, you can do pranayama whenever you feel the need of peace of mind while sitting in your office or your home (Preferably on empty stomach or a few hours after eating). There are many pranayamas, but for start, we are going to explore three types of pranayama. As mentioned before it takes only a few minutes.
Sit in a comfortable position, either on a chair or on the floor. Make sure your head, neck, and back is straight and comfortable. Place your hands comfortably on your thighs. No need to stretch or strain your body. Follow the below steps:
Anulom Vilom (Alternative nostrils Breathing Technique) –
- Rest your left hand gently on your thighs.
- Fold your right-hand index and middle fingers into your right palm to create the hand position (Vishnu Mudra). Hold your hand up, with your palm in front of your face. Press your right nostril with your right thumb. Breathe in through your left nostrils for few seconds.
- Then close your left nostril by pressing it with the ring and little finger of your right hand. Try to hold your breath without strain.
- Release your thumb from your right nostril, keeping your left nostril closed with your right and little fingers. Exhale out through your right nostril.
- Keeping your left nostril closed, breathe in through your right nostril for few seconds.
- Gently pinch both nostrils shut by replacing your thumb, and try to hold your breath for few seconds
- Release the fingers on your left nostril, keeping the right nostril closed with your thumb. Breathe out slowly. This exhalation completes one round of this exercise.
Repeat this round for 9 times. Once done, gently bring your right hand down and place it on your thigh. Complete the exercise by taking one deep breath.
Kapalbhati (Skull Shining Breathing Technique)
- Take a deep breath, feeling your lungs with air.
- While you exhale pulse your stomach pushing it in, with exhaling 10 small breaths.
Repeat this exercise 3 times. Complete the exercise by taking one deep breath.
Note: If you have acid or heat related gastric problems, such as ulcers you should use caution with Kapalbhati Pranayama. Kapalbhati is not to be practised by those people who are suffering from high blood pressure, heart disease, stroke or epilepsy.
Bhramari (Bee Breathing Technique)
- Raise both your hands and close your ears lids or flaps with your thumbs.
- Place your index finger just above your eyebrows and the rest of your fingers over your eyes with your middle fingers.
- Applying very gentle pressure to the sides of your nose.
- Now concentrate your mind on the area between your eyebrows.
- Keep your mouth closed; breathe out slowly through your nose with making a humming sound like a bee (hmmm mmmm)
Repeat this round for 3 times. Once done, gently bring your hands down and place it on your thighs. Complete the exercise by taking one deep breath.
- Makes one energetic, enthusiastic and positive
- Brings harmony between the body, mind, and spirit, making one physically, mentally and spiritually strong.
- It brings clarity to the mind and good health to the body.
Finally, let’s do the step two of breathing exercise – Breathing Meditation