Why Breathing First?
Before the coffee, before the emails, and even before breakfast, a growing number of India's top wellness influencers are dedicating the first few minutes of their day to pranayama, or breathwork. While asanas (yoga postures) build physical strength and flexibility,
pranayama is focused on regulating the life force, or 'prana'. Creators like Anshuka Parwani and Radhika Bose often emphasise that how you start your morning sets the tone for the entire day. A few minutes of intentional breathing can help clear mental fog, reduce lingering stress from the previous day, and prime your body and mind for focus and productivity. It's a low-effort, high-reward practice that requires nothing but a quiet corner and a few minutes of your time.
The Balancer: Anulom Vilom (Alternate Nostril Breathing)
A favourite for its harmonising effects, Anulom Vilom is a cornerstone of many morning routines. This technique is believed to balance the left and right hemispheres of the brain, promoting a state of calm equilibrium. It’s perfect for anyone who wakes up feeling anxious or scattered. **How to do it:** 1. Sit comfortably with your spine straight. Close your eyes. 2. Use your right thumb to close your right nostril. Inhale slowly and deeply through your left nostril. 3. Close your left nostril with your ring finger, release your thumb from the right nostril, and exhale slowly through the right nostril. 4. Now, inhale through the right nostril. 5. Close the right nostril with your thumb, release your ring finger, and exhale through the left nostril. This completes one round. Wellness experts recommend starting with 5-10 rounds and gradually increasing as you feel comfortable. The key is to keep the breath smooth, slow, and controlled, without any strain.
The Energiser: Bhastrika (Bellows Breath)
If you need a jolt of energy that rivals a cup of espresso, Bhastrika is the practice for you. Often called 'Bellows Breath', this powerful technique involves forceful inhalation and exhalation, which increases oxygen flow throughout the body and leaves you feeling invigorated and alert. It’s a go-to for creators who need to power through demanding workouts and busy schedules. **How to do it:** 1. Sit in a comfortable position, like Sukhasana (easy pose) or Padmasana (lotus pose), with your back straight. 2. Take a deep breath in, and then exhale forcefully through your nose. Immediately follow with a forceful inhalation, also through your nose. 3. Continue this active, forceful breathing pattern, keeping the duration of the inhale and exhale equal. Your abdomen should move in and out like a bellows. 4. Start with one round of 10 breaths, then rest for 30 seconds, breathing normally. You can do up to three rounds. This practice is intense, so it’s best to learn it from a qualified instructor and avoid it if you are pregnant or have high blood pressure.
The Detoxifier: Kapalbhati (Skull-Shining Breath)
Kapalbhati is another energising pranayama, but its focus is on a sharp, forceful exhalation followed by a passive inhalation. The name translates to 'skull-shining breath' because it is believed to clear the sinuses and bring a radiant glow to the face by detoxifying the system. Many creators incorporate it into their morning routine to feel cleansed and mentally sharp. **How to do it:** 1. Sit comfortably with a straight spine. 2. Inhale normally, then begin a series of short, sharp, and forceful exhalations through your nose. As you exhale, pull your abdomen in towards your spine. 3. The inhalation should be passive and automatic; your focus is solely on the active exhalation. 4. Start with a round of 20-30 breaths. Rest and breathe normally before attempting another round. Like Bhastrika, this is a powerful technique and should be approached with care, especially by beginners.
The Calming Hum: Bhramari (Bee Breath)
For those who wake up with a busy mind, Bhramari is the perfect antidote. This simple and soothing practice uses sound vibration to calm the nervous system instantly. The humming sound drowns out external distractions and internal chatter, making it an excellent way to prepare for meditation or simply start the day from a place of peace. **How to do it:** 1. Sit in a quiet place with your eyes closed. 2. Place your index fingers on the cartilage of your ears to gently plug them. 3. Take a deep breath in. 4. As you exhale, keep your mouth closed and make a low- to medium-pitched humming sound, like a bee. Feel the vibration in your head and chest. 5. Continue for 5-10 rounds. You’ll notice an immediate sense of tranquillity. It's a favourite for winding down, but creators also use it in the morning to dispel anxiety before a hectic day.
