Simple Pranayama Practices for Daily Energy

In our chaotic modern lives, energy often seems elusive. The constant pull of responsibilities, digital demands and daily stress wears us all out. Let’s explore an ancient, simple but profoundly effective method for recharging our energy: breathing techniques or pranayama.

What is pranayama?

“Pranayama, at its core, is the regulation of breathing,” explains Eliza Chowdhury, a veteran yoga instructor certified in India and Thailand.

It does more than improve breathing. Regular practice keeps the lungs healthy, oxygenates the body, promotes healing from respiratory diseases and improves digestion. Some forms of pranayama are used as complementary therapies for serious illnesses. However, as Chowdhury warns, “it is essential to learn the techniques correctly; a bad practice can do more harm than good.”

So, below – along with Chowdhury’s ideas – you’ll find some practical breathing techniques to help you master your breathing and recharge your batteries.

Diaphragmatic breathing

Diaphragmatic breathing is a fundamental technique that relaxes the mind and promotes complete oxygen exchange.

To practice, sit comfortably or lie down with one hand on your chest and the other on your stomach. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still. Exhale slowly through your mouth, feeling your abdomen drop.

Repeat this for 5 to 10 minutes to ground yourself and relieve stress-induced fatigue. By focusing on deep abdominal breaths, this method promotes a state of calm, helps reduce tension and revitalizes your energy levels.

Anulom-Vilom (alternate nostril breathing)

Anulom-Vilom, or alternate nostril breathing, is a classic balancing technique that improves mental clarity and promotes harmony. Chowdhury recommends it to clear brain fog, explaining: “Anulom-Vilom balances the left and right hemispheres of the brain, improving concentration and reducing stress. »

To practice, sit comfortably, close your right nostril with your thumb and inhale deeply through your left nostril. Next, close your left nostril with your ring finger and exhale through your right nostril.

Continue alternating sides for about 5 minutes. This technique helps prepare the mind for important tasks or serves as a calming reset after a stressful day, making it a simple yet powerful tool for restoring balance and mental clarity.

Bhramari (humming breath)

Bhramari, or humming breath, is a calming technique known to calm the mind and relieve tension.

Chowdhury says, “It is my go-to for calming the nerves. The vibrations relax the mind and promote inner peace.”

To practice Bhramari, sit comfortably, close your eyes and inhale deeply through your nose.

As you exhale, make a low buzzing sound similar to that of a bee. Repeat this process 5 to 7 times. The gentle vibrations created by humming help release mental tension, reduce anxiety, and promote a sense of tranquility.

Kapalabhati (purifying breath)

Kapalabhati, or cleansing breathing, is an energizing technique that promotes detoxification and mental clarity. Chowdhury advises, “Kapalabhati revitalizes your energy by promoting oxygen flow and eliminating mental sluggishness. »

To practice, sit with your spine straight, inhale gently, then exhale forcefully while contracting your abdominal muscles, allowing the passive inhale to follow naturally. Start with 10 quick breaths and gradually increase this number as your endurance improves.

This technique is perfect for a morning boost, clearing brain fog and invigorating your body. However, people with heart problems or high blood pressure should avoid this practice. Regular use of Kapalabhati helps detoxify the system, improve concentration and bring about a feeling of vitality.

Tips for Effective Practice

For safe and effective pranayama, following the essential guidelines ensures you reap all the benefits while avoiding potential harm. Chowdhury suggests: “Choose a peaceful, well-ventilated space, such as a terrace or balcony, to make your practice more refreshing and focused. »

Working out in the morning is ideal because of the fresh air and a clear mind, but maintaining consistency is more important than timing. It is best to avoid large meals and wait at least three hours after eating before starting your practice to avoid discomfort. “Listen to your body; if you feel tension in your lungs, stop and rest,” she adds.

Photos: Eliza Chowdhury