In our chaotic modern lives, energy often feels elusive. The constant pull of responsibilities, digital demands, and daily stress drains us all. Let's explore an ancient, simple, yet profoundly effective method for recharging our energy: breathing techniques or pranayama.

What is pranayama?

"Pranayama, at its core, is the regulation of breath," says Eliza Chowdhury, a seasoned yoga instructor with certifications from India and Thailand.

It does more than enhance breathing. Regular practice keeps the lungs healthy, oxygenates the body, supports recovery from respiratory ailments, and improves digestion. Some forms of pranayama are used as complementary therapies for serious illnesses. However, as Chowdhury cautions, "It's vital to learn the techniques correctly; improper practice can do more harm than good."

So, below – with insights from Chowdhury – are some practical breathing techniques to help you harness your breath and recharge.

Diaphragmatic breathing

Diaphragmatic breathing is a foundational technique that relaxes the mind and promotes full oxygen exchange.

To practice, sit comfortably or lie down, placing one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still. Exhale slowly through your mouth, feeling your abdomen fall.

Repeat this for 5-10 minutes to ground yourself and alleviate stress-induced fatigue. By focusing on deep, abdominal breaths, this method encourages a state of calm, helps reduce tension, and revitalises your energy levels.

Anulom-Vilom (Alternate nostril breathing)

Anulom-Vilom, or alternate nostril breathing, is a classic balancing technique that enhances mental clarity and promotes harmony. Chowdhury recommends it for clearing mental fog, explaining, "Anulom-Vilom balances the left and right hemispheres of the brain, improving focus and reducing stress."

To practice, sit comfortably, close your right nostril with your thumb, and inhale deeply through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril.

Continue alternating sides for about 5 minutes. This technique helps prepare the mind for significant tasks or serves as a calming reset after a stressful day, making it a simple yet powerful tool for restoring balance and mental clarity.

Bhramari (Humming bee breath)

Bhramari, or humming bee breath, is a soothing technique known for calming the mind and alleviating tension.

Chowdhury says, "This is my go-to for calming nerves. The vibrations relax the mind and promote inner peace."

To practice Bhramari, sit comfortably, close your eyes, and inhale deeply through your nose.

As you exhale, produce a low humming sound similar to a bee. Repeat this process 5-7 times. The gentle vibrations created by the humming help release mental tension, reduce anxiety, and encourage a sense of tranquillity.

Kapalabhati (Cleansing breath)

Kapalabhati, or cleansing breath, is an energising technique that promotes detoxification and mental clarity. Chowdhury advises, "Kapalabhati revitalises your energy by promoting oxygen flow and clearing mental sluggishness."

To practice, sit with a straight spine, inhale gently, and then exhale forcefully while contracting your abdominal muscles, allowing passive inhalation to follow naturally. Start with 10 rapid breaths and gradually increase the number as your endurance improves.

This technique is perfect for a morning boost, clearing mental fog, and invigorating your body. However, those with heart conditions or high blood pressure should avoid this practice. Regular use of Kapalabhati helps detoxify the system, improve focus, and ignite a sense of vitality.

Tips for effective practice

For safe and effective pranayama, following essential guidelines ensures you reap the full benefits while avoiding potential harm. Chowdhury suggests, "Choose a peaceful, well-ventilated space, like a terrace or balcony, to make your practice more refreshing and focused."

Practising in the morning is ideal due to the fresh air and a clear mind, but maintaining consistency is more important than timing. It's best to avoid heavy meals and wait at least three hours after eating before starting your practice to prevent discomfort. "Listen to your body; if you feel any strain in your lungs, stop and rest," she adds.

Photos: Eliza Chowdhury