Pranayama or simple breathing techniques revitalise all body systems and improve our mental functions. Through these techniques, the level of oxygen in blood increases and the body’s capacity to assimilate nutrition gets better.

At The Yoga Institute, Santacruz (E), we have conducted a lot of research on breathing techniques and their benefits. The very first and the most basic stage is to develop what we call “the breathing capacity”. At this stage, one becomes aware of one’s breath, whether we are breathing or not, how we are breathing and how much we are breathing. Once you are aware of these things, you can then build your lung capacity and learn to channelise your emotions and become emotionally strong. Ayama means disciplining and controlling your body.

When one observes the changes in one’s body as a result of pranayamas, one will notice a significant improvement in the respiratory system. All the other systems in one’s body work with better efficiency due to the improvement in the respiratory mechanism.

When you practice a breathing technique it is imperative that you focus either on your breathing or a distant sound or some soft music. As a consequence of this practice your concentration and attention span automatically improve. Breathing and meditation techniques can also be your private gateway to tranquility as they help you find inner peace and calm your mind. This will help you manage stress better and help you boldly face challenging situations in life. When we encounter difficulties in life, it’s of prime importance that we think right and take appropriate decisions that we will not regret later.

breathe right



Stand erect with your feet apart. (This technique can be done sitting in Sukhasana or Vajrasana later on.)

Inhale slowly and continuously in a relaxed manner to a count that is comfortable. For an instance, you can start by inhaling for 5 seconds and gradually increase the count every week.

Once the inhalation is complete, exhale in the same manner and to the same count. The idea is to equalise your inhalation and exhalation.

Concentrate on the slow, continuous and uninterrupted flow of breath.

Do 10 rounds of this technique.

You can practice this technique once in the morning and once before retiring to bed


  • Helps to balance the respiratory system because the duration of our inhalations and exhalations is equal.
  • Brighter eyes, more radiant skin, better body language and increased confidence.
  • Strengthens your lungs and helps them function with greater efficiency.



Stand erect with feet apart.

Hold yourself at the sides at chest level.

Breathing in, make your chest rise up and breathing out make it fall.

Feel this movement.

Repeat it ten times.




Stand erect with feet apart.

Place your fingers on your collar region.

Breathing in, make your chest rise up and breathing our make it fall.

Feel this movement.

Repeat it ten times.



Lie down on your back.

Bend your feet at your knees. Keep your feet together, comfortably close to your body.

Gently place your hand on your navel.

Now observe your breath.

Make your abdomen rise up as you inhale for 3 seconds and make it fall as you exhale for 3 seconds.

Ensure there is no movement of the chest.

Repeat this 10 times.


Relaxes the nervous system and strengthens it

Strengthen the immune system


This is a breathing technique used for purification. It not only has beauty benefits but a magnitude of other advantages as well


Take a deep breath.

Forcefully exhale through your nose rhythmically.

Please keep in mind that Kapalbhati is different from stomach pumps. So, focus on exhale through your nose and not on the movement of your stomach.


Helps in internal purification of frontal air sinuses thorough oxygenation.

Treatment of nasal catarrh, rhinitis, coryza, sinusitis and bronchial afflictions of the respiratory system.


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