Malaika Arora shares 5 of her go-to breathing practices: ‘Pranayama your body has been asking for’

Kapalbhati

Dr Yogendra shared that Kapalbhati is an ancient yogic kriya that translates quite literally to “shining forehead”. “This practice not only uplifts the mind but also rejuvenates the face, bringing about a radiant glow

Begin by sitting in a comfortable meditative posture, ideally Sukhasana or the easy pose. Inhale and exhale sharply, forcefully, and quickly. Ensure that the facial muscles remain relaxed and not contorted. As you perform these breaths, the muscles of the throat will naturally engage. Avoid excessive nostril flaring and aim for minimal body movement. The primary focus is on forceful breathing, as mentioned by Dr Hansaji.

Malaika does pranayama (Source: Instagram/@malaikaarora)

Anuloma Vilom

Anulom Vilom Pranayama is also called as Nadi Shodhana (alternate nostril breathing). “It is the practice of inhaling through both nostrils together and exhaling each breath alternately between the left and right nostrils. The thumb of the right hand is used to manipulate the right nostril, while the pinky and ring finger are used to control the left nostril,” said Jiggayasa Gupta, nutrition and fitness coach, FITTR.

Bhramari and Udgeet

“These breathing exercises are known to have a calming effect on the mind and body. The process can activate the parasympathetic nervous system, helping to reduce stress and anxiety,” said Dr Kunal Bahrani, clinical director and HOD-neurology, Marengo Asia Hospitals, Faridabad.

Sit up straight and keep your eyes closed. Take your thumbs to your ears to block out all kinds of noise. Place your index fingers on the cartilage between the cheek and the ears. As you breathe in and out, gently press the cartilage and hum loudly. For Udgeet, you chant the word om while breathing in and out.

According to Dr Bahrani, breathing exercises can help:

Calm the mind – The humming sound (like a bee) stimulates the vagus nerve, promoting relaxation and mental clarity.

Reduce stress and anxiety – It helps lower cortisol levels and induces a sense of tranquillity.

Improve focus – The focus required for the breath and the humming sound helps to enhance concentration and mindfulness.

Enhance respiratory function – It increases lung capacity and improves breathing patterns by engaging the diaphragm and chest.

Promote better sleep – Regular practice can help reduce insomnia by calming the nervous system.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.