Nadi Shodhana — Alternate Nostril Breathing
Effect: Balances the nervous system, reduces cortisol, improves heart rate variability. Best for: Anxiety, stress, sleep problems, blood pressure. The most universally applicable pranayama — safe for almost all conditions and beneficial for almost all people.
Kapalabhati — Skull Shining Breath
Effect: Activates metabolism, cleanses the respiratory tract, stimulates the digestive system, energises. Best for: Weight loss, low energy, sluggish digestion. Cautions: Avoid in pregnancy, with high blood pressure, or with recent abdominal surgery.
Bhramari — Humming Bee Breath
Effect: Calms the nervous system, reduces anxiety, stimulates the vagus nerve. Best for: Anxiety, insomnia, migraines, overthinking. One of the safest and most immediately effective pranayamas for mental stress.
Ujjayi — Victorious Breath
Effect: Regulates the nervous system, warms the body, stimulates the thyroid. Best for: Thyroid conditions, maintaining focus during asana practice.
Bhastrika — Bellows Breath
Effect: Energises powerfully, clears the lungs, raises body temperature. Best for: Low energy, experienced practitioners. Cautions: Not suitable for beginners, hypertension, anxiety disorders, or cardiac conditions.
Sitali and Sitkari — Cooling Breaths
Effect: Reduces body temperature, calms the nervous system, reduces inflammation. Best for: Hot weather, fever, hyperthyroidism, summer practice.
