Breathwork

How: Inhale in three stages — filling the belly, then the ribs, then the chest — and exhale slowly in reverse. Slow and complete, from the very first breath.

Benefit: Increases lung capacity and induces deep relaxation. This is the foundation nearly every other pranayama builds on.

How: Inhale for a count of four, hold for four, exhale for four, hold for four. Adjust the count to whatever feels steady.

Benefit: Balances the mind, lowers stress, and sharpens concentration. Simple and effective, especially before something that needs a clear head.

How: With the right hand, thumb on the right nostril and ring finger on the left — close the right nostril and inhale through the left; close the left and exhale through the right; inhale right; close right and exhale left. Continue the cycle.

Benefit: Balances the body's two main energy channels, eases stress, and improves focus. Gentle and one of the best starting points for beginners.

Note: These two names are often used for the same practice. Traditionally, Nadi Shodhana adds a brief breath retention between rounds, while Anulom Vilom flows continuously without it — in practice, either is a fine place to start.

How: Close the left nostril and inhale through the right; close the right and exhale through the left. Repeat — always inhaling right, exhaling left.

Benefit: Warms and energises the body, and supports digestion. Good for low energy or sluggish mornings.

How: The mirror of Surya Bhedana — close the right nostril and inhale through the left; close the left and exhale through the right.

Benefit: Cools and calms, easing heat, irritation, and stress. The pair to reach for when Surya Bhedana feels like too much.

How: Let the inhale happen passively; exhale sharply by pulling the navel in toward the spine, like pumping a bellows. Thirty to sixty pumps per round.

Benefit: Clears the mind, detoxifies the lungs, and energises the whole system.

How: Sit tall and breathe forcefully in and out through both nostrils, driven from the diaphragm — twenty to thirty breaths per round, then close with one slow, deep inhale and exhale.

Benefit: Boosts energy, clears the lungs, and supports digestion.

How: Curl the tongue into a tube and inhale through it, feeling the coolness; close the mouth and exhale through the nose.

Benefit: Cools the body and mind, eases anger, and lowers blood pressure.

Note: If you can't curl your tongue, use Sheetkari instead — same effect, different mouth shape.

How: Gently clench the teeth, part the lips into a slight smile, and inhale through the teeth with a soft hiss; close the mouth and exhale through the nose.

Benefit: The same cooling, calming effect as Sheetali — the natural alternative if you can't roll your tongue.

How: Gently close the ears with the thumbs, rest the fingers lightly over the eyes and brow, inhale, then exhale slowly while making a low humming sound, like a bee.

Benefit: One of the fastest routes to a calm nervous system — also soothing for tension headaches. Gentle and great for beginners.

How: Breathe slowly through the nose with a gentle constriction at the back of the throat, so each breath makes a soft, ocean-like sound.

Benefit: Builds focus and internal warmth. Often practiced through a yoga flow rather than as a standalone sit.

How: Inhale deeply, then exhale while chanting "Om" slowly — A, then U, then M — feeling the vibration move through the chest and skull.

Benefit: Calms the mind and deepens meditation. A favourite way to close a practice.

How: An advanced technique involving swallowing air into the stomach and holding it briefly before releasing.

Benefit: Said to strengthen digestion and create a distinct sensation of lightness.

How: Inhale deeply, apply the chin lock (Jalandhara Bandha), and retain the breath to the edge of faintness before releasing slowly.

Benefit: Induces very deep calm and an altered sense of awareness.