Breathwork - Planet Prodromos

Benefits of Breathwork

Regulate Stress & Anxiety
Breathwork activates the parasympathetic nervous system, reducing cortisol and calming the body.
Improve Emotional Resilience
Conscious breathing helps process and release suppressed emotions, creating space between stimulus and reaction.
Boost Mental Clarity & Focus
Controlled breath increases oxygen flow to the brain, sharpening concentration and reducing brain fog.
Enhance Sleep Quality
Gentle, extended exhales lower heart rate and prepare the nervous system for deep, restorative rest.
Support Physical Health
Lowers blood pressure, improves digestion, and strengthens respiratory function by training more efficient breathing patterns.
Elevate Mood & Energy
Stimulates the release of feel-good neurotransmitters like serotonin and dopamine, while reducing fatigue.

Nadi Shodhana (Alternate Nostril Breathing – cleansing)

Use right hand (thumb for right nostril, ring finger for left). Close right nostril → inhale left; close left → exhale right; inhale right; close right → exhale left. Repeat cycles.
Benefits: Balances energy channels, reduces stress, improves focus.
Gentle and great for beginners.

Bhastrika (Bellows Breath – energizing)

Sit straight. Inhale and exhale forcefully & rapidly through both nostrils (like bellows), using diaphragm. 20–30 breaths per round, then deep inhale/exhale.
Benefits: Boosts energy, clears lungs, improves digestion.
Avoid if high BP or heart issues; start slow.

Kapalabhati (Skull-Shining Breath – cleansing)

Passive inhale, forceful quick exhale by contracting abdomen (like pumping). Exhalations rapid; inhalations automatic. 30–60 per round.
Benefits: Clears mind, detoxifies lungs, energizes.
Contraindicated in pregnancy, hernia, high BP.

Bhramari (Bee Breath – calming)

Surya Bhedana (Right Nostril Breathing – heating)

Close left nostril → inhale right; close right → exhale left. Repeat (inhale right, exhale left).
Benefits: Energizes, warms body, aids digestion.
Good for low energy.

Ujjayi (Victorious/Ocean Breath)

Inhale/exhale slowly through nose with slight throat constriction (ocean-like sound).
Benefits: Builds focus, warms body, supports asana practice.
Often used during yoga flows.

Sama Vritti (Equal Breathing / Box Breathing)

Inhale 4 counts, hold 4, exhale 4, hold 4. (Can adjust count.)
Benefits: Balances mind, reduces stress, improves concentration.
Simple and effective for beginners..

Anulom Vilom (Alternate Nostril – similar to Nadi Shodhana)

Same as Nadi Shodhana but often without retention; alternate inhale/exhale nostrils continuously.
Benefits: Balances left/right brain, reduces stress.
Often used interchangeably with Nadi Shodhana.

Chandra Bhedana (Left Nostril Breathing – cooling)

Close right nostril → inhale left; close left → exhale right. Repeat (inhale left, exhale right).
Benefits: Calms, cools, reduces heat/stress.
Opposite of Surya Bhedana.

Plavini (Floating Breath)

Swallow air into stomach (like gulping), hold briefly, release. Advanced.Benefits: Strengthens digestion, creates "floating" feeling.
Rare/advanced; practice under guidance.

Dirgha Pranayama (/Deep Belly Breath)

Inhale: fill abdomen → ribs → chest (three parts); exhale reverse. Slow & deep.
Benefits: Increases lung capacity, relaxes deeply.
Foundational for deeper practices.

Sheetali (Cooling Breath)

Roll tongue into tube (if possible); inhale through curled tongue (cool sensation), close mouth, exhale through nose.
Benefits: Cools body/mind, reduces anger, lowers BP.
If can't roll tongue → use Sheetkari

Sheetkari (Hissing Cooling Breath)

Clench teeth, smile slightly → inhale through teeth (hissing sound), close mouth, exhale nose.
Benefits: Cools body, reduces anxiety, lowers BP.
Alternative if can't roll tongue for Sheetali.

Murcha (Swooning/Fainting Breath)

inhale deeply, retain breath with chin lock (Jalandhara Bandha), hold till near faint, then exhale slowly.
Benefits: Induces deep calm, altered awareness.
Advanced—only with teacher; avoid if new.

Udgeeth Pranayama (Chanting Breath)

Inhale deeply; exhale chanting "Om" (A-U-M) slowly, feeling vibration.
Benefits: Calms mind, improves focus, spiritual uplift.
Great for meditation.

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