Do you ever feel stressed about the coming day waking up? What if there is a simple way to clean your mind, increase your energy and create a positive atmosphere for the day – everything in a few minutes? Is here PranayamaThe ancient practice of controlled breath comes.

“Pran” means vitality, and “dimensions” means control, and they together create a practice that not only calms your brain but also improves your physical health. From reducing stress to increasing focus, starting your day with pranayama can make a lot of difference. The best part? These breathing techniques are favorable for beginners and takes only 10–15 minutes.

Here are five easy pranayama exercises that you can try for the beginning of your day!

1. Nadi purification (alternative nasal respiratory)

The pulse purification is known to balance the left and right hemispheres of the brain, promote mental clarity and reduce anxiety.

1. Sit comfortably with your back straight.

2. Close your right nasal hole with your thumb and take a deep breath from the left nostril.

3. Close your left nostril with your ring finger, leave the right nostril and exhale it.

4. Breathe from the right nostril, close it and exhale from the left nostril.

– Reduces stress and anxiety.

– Improves concentration and mental clarity.

– Helps control blood pressure.

A 2017 study published in the International Journal of Yoga found that the practice of breathing from an alternative nostrils can significantly reduce stress and increase cognitive function.

2. Kapalbhati (skull shining breath) Kapalbhati is another type of pranayama that helps to free the lungs and stimulate the brain.

1. Sit in a comfortable position.

2. Take a deep breath.

3. Exhale loudly from your nose while shrinking your abdominal muscles. Breathing occurs passively.

4. Repeat exhalation 20-30 times, then take a deep breath and relax.

-Cleans the cycle system.

– Promotes blood circulation.

– Increases focus and energy levels.

Research published in the Journal of Ayurveda and Integrative Medicine in 2019 reflects Kapalbhati’s role in improvement in respiratory health and mental vigilance.

3. Bhramari (bee breath)

Bhramari is a soothing technique that helps in reducing stress and promotes relaxation.

1. Sit up your spine at a quiet place.

2. Close your eyes and place your index finger on your ears.

3. Take a deep breath and remove the sound of Gunjan like a bee while exhaling.

4. Repeat it 5-10 times.

– calms the mind and reduces anger.

– Sleep quality improves.

– Reduces blood pressure.

A 2018 study in the Asian Journal of Psychiatry has shown that Bhramri can reduce heart rate and create a state of peace, making it an effective tool for management of anxiety.

4. Anulom-Antonym (Breath Regulation)

Anulom-enlightenment is an original form of breathing from alternative nostrils that improve respiratory efficiency and balance energy levels.

1. Close your eyes and sit comfortably.

2. Use your thumb to close your right nostril and breathe from the left nostril.

3. Close your left nostril with your ring finger, leave the right nostril and exhale it.

4. Repeat this process for 5-10 minutes.

– Increases the functionality of the lungs.

-Relieves the symptoms of the base and sinusitis.

– Promotes mental clarity and emotional stability.

According to a 2020 study in the Journal of Clinical Psychology, Anulom-Antonym is particularly effective in reducing symptoms of anxiety and depression.

5. Ujjai (sea breath)

The characteristic of Ujayi breathing is a soothing sound, which mimics the waves of the sea, and is often used in yoga practices to create attention and stamina.

1. Take a deep breath from your nose, shrink a little part of your throat, which produces a slight whisper sound.

2. Exhale from your nose while maintaining the same contraction.

3. Continue this controlled breath for 5-10 minutes.

– Increases the supply of oxygen in the body.

– Increases focus and mindfulness.

– Reduces the feeling of fatigue.

A study in the Journal of Ayurveda states that Ujayi can improve heart health and increase emotional flexibility, making it a great practice to start your day.

Why does Pranayama matter?

Including Pranayama in your morning routine is a simple but powerful way to improve your physical, mental and emotional health. These techniques are suitable for beginners and can be practiced in at least 10–15 minutes. Whether you want to reduce stress, improve focus, or increase energy, Pranayama provides a natural solution supported by centuries of tradition and modern research.

Start your day with these practices and experience changes in your overall health and mentality!

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