Breathing is something we do subconsciously every moment (thank goodness!) But when we bring our awareness to it, the simple act of breathing transforms into a powerful tool for grounding and clarity.
Have you ever noticed how your breath shifts with your emotions? When I’m stressed, my breathing is more shallow and quick. But if I take a few moments to consciously deepen it and slow it down, it’s amazing how this changes how I feel and brings on a sense of calm.
This is the essence of pranayama – the yogic art of breathing. Mindfulness turns something automatic into a source of peace and vitality.
Breath practice is an important part of yoga for me. Let me share why it’s so impactful and how you can bring it into your life.
Why Pranayama?
Breath is the bridge between your body and mind. With intentional breath practice, you can learn to harness this connection.
When you practice pranayama, you can experience shifts—whether it’s grounding, energy, or clarity.
There are many breath practices, each offering something unique.
- Calming: Breath of Equal Hold and Nadi Shodhana (one of my favourites!) are great for grounding.
- Invigorating: Kapalabhati (breath of fire) can energize and wake you up.
1. Breath of Equal Hold (Box Breathing)
A simple, grounding practice and a wonderful way to start:
- Find a quiet, comfortable spot where you can sit tall.
- Close your eyes and take a deep breath in through your nose for a count of 4.
- Pause and retain your breath for 4.
- Exhale slowly through your nose for 4.
- Pause and retain for 4.
- Repeat for a few rounds.
That’s it! Even a few moments like this can make a big difference.
2. Nadi Shodhana (Alternate Nostril Breathing)
This calming, balancing practice is perfect for centering yourself:
- Sit comfortably in a quiet space.
- Fold your first and middle fingers back, turning your palm toward your face.
- Inhale deeply and exhale completely.
- Close your right nostril and inhale deeply through your left nostril.
- Close both nostrils, pause, and retain your breath.
- Exhale fully through your right nostril.
- Inhale through your right nostril, close both nostrils, pause, and retain.
- Exhale fully through your left nostril.
That’s one round! Repeat for 3–5 rounds.
💡 Try this before starting your yoga practice or before bed—it’s my go-to when I need to feel centered.
3. Kapalabhati (Breath of Fire)
An energizing practice that builds heat:
- Sit comfortably with a straight spine and relaxed shoulders.
- Place one hand on your belly.
- Inhale through your nose.
- Exhale forcefully through your nose, pulling your navel toward your spine with each exhale.
- Continue focusing on the exhales and let the inhales happen naturally in between.
- Practice 50–75 breaths, then pause and breathe normally. Repeat for 2–3 rounds.
💡 Avoid this practice if pregnant, dizzy, or managing high blood pressure.
Make It a Habit
Pranayama works best when it becomes part of your routine. I like to begin my yoga practice with a few rounds or add it to my morning ritual.
What about you? Could you take 5 minutes today to try one of these? Maybe before bed, during a stressful moment, or as a way to start your day.
Give yourself grace—some days will feel easier than others, and that’s okay.
What Resonates with You?
I’d love to hear about your experience with pranayama!
- Did one of these practices resonate with you?
- How do you weave breathwork into your life?
Let me know—I’d love to hear from you!
P.S. Stay tuned for quick videos on each of these practices! I’ll send them your way over the next few weeks to help you dive deeper. In the meantime, check out my YouTube channel for more yoga inspiration, including 10-minute yoga videos to start your day. See you there!