Which pranayama routines can calm your anxiety? Try these quick sessions

Bhastrika

1. Bhastrika

• Sit on your mat. Make a fist with your hands and fold your arms, placing them near your shoulders.
• Inhale deeply, raise your hands straight up and open your fists.
• Exhale with a slight force, bringing your arms down next to your shoulders and closing your fists.
• Continue for 20 breaths.
• Relax with your palms resting on your thighs, facing upward. Take a few deep normal breaths here.
• Continue for two more rounds.

Bhramari Pranayama (Humming Bee Breathing)

2. Bhramari Pranayama (Humming Bee Breathing)

• Sit upright with your eyes closed and a gentle smile on your face.
• Place your index fingers on the cartilage between your cheek and ear.
• Take a deep breath in, and as you exhale, gently press the cartilage. You can either hold the pressure or press in and out while making a loud humming sound like a bee.
• Breathe in again and repeat this pattern 3-4 times.

Naadi Shodhan Pranayama

3. Naadi Shodhan Pranayama (Alternate Nostril Breathing)

• Sit comfortably with your spine straight and shoulders relaxed. With your left hand make a chin mudra.
• Maintaining the mudra, rest your left hand on your knee.
• Place the tip of your right index and middle fingers between your eyebrows, the ring and little fingers on your left nostril, and your thumb on your right nostril. Use the ring and little fingers to close or open the left nostril, and the thumb for the right nostril.
• Press your thumb down on the right nostril and exhale gently through the left.
• Next, inhale through the left nostril, then gently close the left nostril with your ring and little fingers. Release your right thumb and exhale through the right nostril.
• Inhale through the right nostril and exhale through the left. This completes one round of Nadi Shodhan pranayama.
• Complete 9 such rounds, making sure to inhale from the same nostril you exhaled from. Keep your eyes closed throughout and focus on taking deep breaths.

Pran Mudra

4. Pran Mudra

• Sit comfortably with both hands resting on your knees.
• Now gently bring the tips of your little finger, ring finger, and thumb together, keeping the other two fingers relaxed and extended.
• Maintaining the mudra, place your hands on your knees. Keep your attention on your breathing and continue taking deep breaths in and out. Complete 9 such rounds.
• After completing the nine rounds, you may gently relax your hands.

Yoga and pranayama prepare the body and mind for meditation. Once you’ve completed the series, take a moment to relax and ease into meditation. Simply rest your hands on your thighs, palms facing the ceiling, and allow yourself to relax deeply.

(Buwa is Yoga Trainer at Sri Sri School of Yoga)