Breathing Right: Ancient Pranayama Techniques Backed by Science
Charu Sharma | Jul 26, 2025, 13:30 IST
( Image credit : Pexels )
This piece looks at the good effects of old breathing skills, backed by science, showing how taking charge of your breath can greatly boost both mind and body health. From easing stress with Nadi Shodhana to waking up the body with Kapalabhati, each method is shown with its old base and proof today. Great for those who want a natural way to ease stress, get sharper focus, or sleep better, these age-old ways give strong, easy-to-use help for full health in our busy lives today.
In a busy world full of work, polluted air, and too much noise, we often forget to breathe well. But for many years, wise folks in India used pranayama, which is about taking hold of every breath, to link their bodies and minds. Now, science is getting to know this better. Studies show what wise folks did long ago: How we breathe changes how we live. From less stress to better sleep, more air in our lungs to keeping our blood pressure in check-Pranayama isn't just for the soul anymore, it has real health perks. Let's look into five strong pranayama ways, their old roots, and the new science that backs them up.
Also called alternate nostril breathing, Nadi Shodhana aims to clean the energy paths in our body by taking in air through one nostril at a time.
Here's how to do it:
~ Sit tall with a straight back.
~ Use your thumb to shut your right nostril and breathe in from the left.
~ Then use your ring finger to block the left nostril, and let the air out through the right.
~ Breathe in from the right, close it, and breathe out from the left. This makes one full round.
~ Go on for 5–10 minutes.
This is great for folks who feel high stress, think too much, or are tired from too much screen time. It helps you calm down fast, levels out your brain, and makes your mind clear.
Bhramari is when you hum like a bee as you let air out, and you may cover your ears to feel it more inside.
Here’s how to do it:
~ Take a big breath in from your nose.
~ Use your thumbs to close your ears, shut your eyes soft.
~ Let air out slow and make a loud hum (just like a bee).
~ Do this 6 to 8 times.
It's great if you feel tired in the mind, have headaches, or can't rest well.It is good for students, people who look at screens a lot, and those who can't sleep well.
It is also called "Shining skull," Kapalabhati is a fast and strong breath-out way that cleans and wakes up the body.
Here’s how to do it:
~ Sit straight.
~ Breathe in easy and push air out hard through the nose as you pull your stomach in tight.
~ Let the breath come back on its own.
~ Do it 30–50 times, take a break, and go for 2-3 rounds.
It is not recommended for those who are pregnant, or have high blood pressure or heart issues. It is great for slow mornings, after lunch dips, or when you need a true energy lift without coffee.
Ujjayi breath is used in slow yoga to help calm the mind. It makes a sound like the sea when you breathe in and out with a tight throat.
Here's how to do it:
~ Take a deep breath in through your nose and make your throat a bit tight.
~ You will hear a soft sound, like waves.
~ Let the air out through your nose, keeping your throat tight.
~ Keep doing this for 5-10 minutes,
It is considered best when you are in meditation or doing slow yoga. It is good for people who get stage fright, feel moody, or can't focus well. It also helps during workouts or when being mindful.
These easy breath tricks keep your body cool, cut down anger, and soothe fire in the body (Pitta in Ayurveda).
How to do Sheetali:
~ Roll your tongue into a tube, suck air in through it.
~ Shut your mouth, breathe out through your nose.
How to do Sheetkari:
~ Lightly press your teeth together, part your lips a bit.
~ Pull air in through your teeth, let it out through your nose.
It is great for hot days, big upset times, or for people with heat problems or high blood pressure.
So in conclusion : You don't have to use a gym, an app, or even WiFi to start making your health better. Just use your breath. The old know-how of pranayama, from yoga, is now backed up by science, heart checks, and brain studies. If you need to feel calm in a mess, get more zip when you're tired, or see clear in the chaos-the right breath can change your whole body. And the best bit? This help is with you all the time. So, when you next feel stress, don't just breathe deep-breathe the right way.
1. Nadi Shodhana: The Anulom-Vilom Balancer
Anulom vilom
( Image credit : Pexels )
Also called alternate nostril breathing, Nadi Shodhana aims to clean the energy paths in our body by taking in air through one nostril at a time.
Here's how to do it:
~ Sit tall with a straight back.
~ Use your thumb to shut your right nostril and breathe in from the left.
~ Then use your ring finger to block the left nostril, and let the air out through the right.
~ Breathe in from the right, close it, and breathe out from the left. This makes one full round.
~ Go on for 5–10 minutes.
This is great for folks who feel high stress, think too much, or are tired from too much screen time. It helps you calm down fast, levels out your brain, and makes your mind clear.
2. Bhramari: The Humming Bee for Mental Peace
Bhramari
( Image credit : Freepik )
Bhramari is when you hum like a bee as you let air out, and you may cover your ears to feel it more inside.
Here’s how to do it:
~ Take a big breath in from your nose.
~ Use your thumbs to close your ears, shut your eyes soft.
~ Let air out slow and make a loud hum (just like a bee).
~ Do this 6 to 8 times.
It's great if you feel tired in the mind, have headaches, or can't rest well.It is good for students, people who look at screens a lot, and those who can't sleep well.
3. Kapalabhati: The Inner Fire Cleanser
Kapalbhati
( Image credit : Freepik )
It is also called "Shining skull," Kapalabhati is a fast and strong breath-out way that cleans and wakes up the body.
Here’s how to do it:
~ Sit straight.
~ Breathe in easy and push air out hard through the nose as you pull your stomach in tight.
~ Let the breath come back on its own.
~ Do it 30–50 times, take a break, and go for 2-3 rounds.
It is not recommended for those who are pregnant, or have high blood pressure or heart issues. It is great for slow mornings, after lunch dips, or when you need a true energy lift without coffee.
4. Ujjayi: The Ocean Breath of Calm Confidence
Ujjayi
( Image credit : Pexels )
Ujjayi breath is used in slow yoga to help calm the mind. It makes a sound like the sea when you breathe in and out with a tight throat.
Here's how to do it:
~ Take a deep breath in through your nose and make your throat a bit tight.
~ You will hear a soft sound, like waves.
~ Let the air out through your nose, keeping your throat tight.
~ Keep doing this for 5-10 minutes,
It is considered best when you are in meditation or doing slow yoga. It is good for people who get stage fright, feel moody, or can't focus well. It also helps during workouts or when being mindful.
5. Sheetali & Sheetkari: The Breath of Cooling Relief
Sheetali
( Image credit : Times Life Bureau )
These easy breath tricks keep your body cool, cut down anger, and soothe fire in the body (Pitta in Ayurveda).
How to do Sheetali:
~ Roll your tongue into a tube, suck air in through it.
~ Shut your mouth, breathe out through your nose.
How to do Sheetkari:
~ Lightly press your teeth together, part your lips a bit.
~ Pull air in through your teeth, let it out through your nose.
It is great for hot days, big upset times, or for people with heat problems or high blood pressure.
So in conclusion : You don't have to use a gym, an app, or even WiFi to start making your health better. Just use your breath. The old know-how of pranayama, from yoga, is now backed up by science, heart checks, and brain studies. If you need to feel calm in a mess, get more zip when you're tired, or see clear in the chaos-the right breath can change your whole body. And the best bit? This help is with you all the time. So, when you next feel stress, don't just breathe deep-breathe the right way.
FAQs (Frequently asked questions):
- Can I practice pranayama if I’m a beginner?Yes, start with simple ones like Nadi Shodhana or Bhramari.
- How long should I do pranayama daily?Even 10–15 minutes daily can offer noticeable health benefits.
- Is it necessary to do pranayama on an empty stomach?Ideally yes, especially for energizing techniques like Kapalabhati.
- Can pranayama help with sleep issues?Absolutely, calming techniques like Ujjayi and Bhramari promote better sleep.