Simple Breathing Exercises (Pranayama) For A Mind-Body Balance


Pranayama syncs the body movement with the breath and bestows a treasure of good health.

Read the blog to know about the simple breathing exercises for the body and mind balance.

“For breath is life, and if you breathe well, you will live long on the earth.”- Sanskrit Proverb

Rightly said, breathing is essential to living, and the way you breathe depicts the way of your living. Pranayama or breathing exercise is a vital aspect of the yoga practice that synchronizes the breath with the body moment. Yogic breathing is a powerful key that unlocks the treasure of good health by enhancing the physical, mental, emotional, and spiritual wellbeing. Breathing correctly and freely influences our thoughts, brings us to the present moment, and makes us Self-aware in the body and mind both.

There are enormous benefits of Pranayama and the most accessible one is body relaxation and peace of mind. Breathing exercise balances the mind and body. It is a valuable tool for restoring the overall health and well-being. So, to keep the body and mind in balance for the overall well-being, practicing below-mentioned simple yet effective breathing exercises or pranayama regularly is essential.

Nadi Shodhana Or Anulom Vilom Pranayama (Alternate Nostril Breathing)

  • Sit on the floor in a Padmasana position and rest your hands on your knees in Gyan Mudra.
  • Now close your eyes and with the right-hand thumb close the right nostril.
  • Place the index and middle finger in the center of the eyebrows and place your ring finger close to the left nostril.
  • Now close the right nostril and inhale from the left nostril. Hold the breath for a few seconds.
  • Now close the left nostril, remove the thumb and exhale from the right nostril.
  • Inhale from the right nostril, hold the breath for a few seconds, and then exhale from the left nostril.
  • Repeat the breathing exercise process for 5 minutes and be focused on each inhalation and exhalation.

Nadi Shodhana Or Anulom Vilom Pranayama Benefits : Cures mental issues like depression, anxiety, stress, tension, etc., improves lung functioning, boosts memory, benefits respiratory-related issues like Asthma, Bronchitis, etc.

Brahmari Pranayama (Yogic Breath of Fire)

  • Sit on the floor in a Padmasana position. Close your eyes and take a deep breath.
  • Now place your hands on your eyes and with the thumbs close the ears.
  • Next place your index fingers above your eyebrows and the rest of the fingers placed on the eyes.
  • Now apply gentle pressure on the sides of the nose and bring your attention in between the eyebrow area.
  • Keep your mouth closed, breathe gently, and make a humming sound of ‘OM’ through your nose.
  • Repeat this Pranayama process for 5 minutes and relax your body and mind.

Brahmari Pranayama Benefits: Enhances concentration, opens blockage, makes you feel happy, relieves hypertension, lowers blood pressure, relaxes the mind, reduces stress, cures a migraine, lowers tension, prevents Alzheimer’s, etc.

Kapalbhati Pranayama (Skull-Shining Breath)

  • Sit in a Sukhasana position comfortably with hands placed on your knees.
  • Your face should be upward as you bring your awareness towards your belly.
  • With both the nostrils, take a deep breath filling both your lungs.
  • The inhalation should be gentle and steady, and your concentration should be on the airflow.
  • Now pull the stomach inward, towards the back, and bring your navel close to the spine.
  • Exhale in short burst, follow the exhalation with an automatic inhalation, and make sure you make a hissing sound while exhaling.
  • Repeat the process for 10-15 minutes and after the completion, sit quietly in Sukhasana with closed eyes.

Kapalbhati Pranayama Benefits: Eliminates toxins, reduces stress, improves liver and kidney functioning, enhances blood circulation, rejuvenates the body and mind, prevents digestive issues, improves concentration and memory, activates body chakra, etc.

Ujjayi (Ocean Breath)

  • Sit straight on the floor in Padmasana position with closed eyes and hand placed on the knees in Gyan mudra.
  • Now take a gentle and long deep breath from both the nostrils.
  • As you inhale, try to contract your throat, and do not let the air touch the nose.
  • When the air touches your throat, it produces a peculiar sound.
  • Your breath should be relaxed and light, and the sound should not be forced but loud.
  • Now close your right nostril and exhale from the left nostril and try to produce ‘HHHAAA’ sound while exhaling.
  • Repeat the process for 3-4 times.

Ujjayi Benefits: Improves focus, strengthens the body, makes you positive, clears blocked arteries, regulates cholesterol, helps in cataracts, clears sinus, cures a migraine and rheumatism, prevent the risk of cardiovascular issues, prevent thyroid, enhance concentration, etc.

With a daily practice of these beneficial yoga pranayama exercises, enhance your body and mind functioning, and longevity.

Author Details

Yogi Om


A born nomad, Om is always on the lookout for interesting places to visit. It took him 25 years of his life to realize where his true calling lies, but once that was done, there’s been no looking back. Since the last ten years that he is on the go, he has been sharing his travel experiences by writing about them. Currently, he's blogging at Retreat Kula.

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