🌿 Six Breathing Techniques (Pranayama)

1. Alternate Nostril Pranayama (Nadi Shodhana)

Purpose: Balance the right and left energy channels; calm and center the mind.
How to Practice:

1. Sit comfortably with a straight spine (on the floor or chair).

2. Close your right nostril with the right thumb.

3. Inhale through the left nostril (into the belly).

4. Pause briefly.

5. Close the left nostril (with the ring and little finger) and exhale through the right nostril.

6. Now inhale through the right nostril, close it, and exhale through the left.
   Duration: 5–10 minutes.
   Benefits:

• Calms the nervous system and emotions

• Balances the hemispheres of the brain

• Improves focus and inner peace
  Note: Learn under qualified guidance.

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2. Shitali Pranayama (Cooling Breath)

Purpose: To cool the body and calm excess heat (high Pitta).
How to Practice:

1. Curl the tongue into a tube.

2. Inhale slowly through the curled tongue.

3. Swallow; close the mouth and exhale through the nose.
   Alternate Method:
   If you can’t curl your tongue, keep the teeth slightly closed and press the tongue against them. Inhale through the teeth instead.
   Benefits:

• Reduces body heat and thirst

• Soothes burning sensations in eyes, throat, and tongue

• Helps high blood pressure and improves digestion
  Precaution: Avoid in very cold weather or when suffering from cold or sinus congestion.

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3. Bhastrika Pranayama (Breath of Fire / Bellows Breath)

Purpose: Energizing and heating; strengthens lungs.
How to Practice:

1. Inhale passively through the nose.

2. Exhale forcefully through the nose (using abdominal muscles).

3. Start slow, then increase speed—like a steam engine picking up momentum.

4. One round = 30 strokes → Rest for 1 minute.
   Do up to 5 rounds morning and evening.
   Benefits:

• Increases lung capacity

• Relieves asthma and allergies

• Builds inner heat and vitality
  Precaution: Avoid if hypertensive, dizzy, pregnant, or overheated.

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4. Bhramari Pranayama (Humming Bee Breath)

Purpose: Calms the mind and nourishes the nervous system.
How to Practice:

1. Inhale deeply (optionally with a soft hum).

2. Exhale slowly while producing a long, low humming sound (like a bee).

3. Lightly touch the tongue to the soft palate; keep teeth unclenched.
   Do 10 cycles.
   Benefits:

• Induces deep relaxation and focus

• Improves voice resonance

• Stimulates the thyroid, thymus, and parathyroid glands

• Soothes anxiety and insomnia

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5. Ujjayi Pranayama (Breath of Victory)

Purpose: To promote calm power, balance all doshas, and enhance vitality.
How to Practice:

1. Sit in Vajrasana or Lotus posture, back straight, hands on knees.

2. Lower head slightly (chin lock) and focus on throat.

3. Slightly constrict the throat as if whispering the letter “e” silently.

4. Inhale slowly, producing a soft rushing sound in the throat.

5. Hold briefly; then exhale the same way with controlled constriction.
   Do 12 cycles.
   Benefits:

• Calms mind and body

• Strengthens respiratory system

• Restores balance among all doshas

• Promotes longevity and inner peace

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6. Surya Bhedi Pranayama (Right Nostril Breathing)

Purpose: To increase internal heat and stimulate energy.
How to Practice:

1. Block the left nostril (with ring and little finger) or use a cotton plug.

2. Breathe in and out only through the right nostril.

3. Repeat 10 times.
   Benefits:

• Warms and energizes the body

• Aids digestion and clears sluggishness
  Precaution: Avoid if you have high Pitta (excess heat, ulcers, fever).

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🌸 Practice Notes

• Always practice on an empty stomach in a quiet, well-ventilated space.

• Sit upright with a steady, comfortable posture.

• Keep breath gentle, steady, and rhythmic—never strain.

• End practice by sitting quietly for a few minutes, observing the breath and the calm it brings.