Discover 5 powerful yoga pranayama techniques that help reduce depression, calm the mind, improve breathing, and develop overall mental and physical health naturally.

5 Yoga Pranayama for Deep Relaxation and Increased Breathing Capacity

In the ancient yogic tradition of India, breath is considered prana—the vital life force that sustains the body, mind, and consciousness. Indian monks, sages, and yogis have practiced pranayama for thousands of years, not merely for physical health but for mental clarity, emotional balance, and spiritual growth.

Unlike modern exercise routines, pranayama does not require equipment or strength. It requires awareness, discipline, and patience. From Himalayan monasteries to village ashrams, monks begin their day with controlled breathing to awaken the body and quiet the mind.

This article explains five powerful pranayama techniques that improve breathing capacity and promote deep relaxation. Each practice is explained with:

Best time to practice

Step-by-step process

Usefulness (benefits)

Avoid / awareness (precautions)
Along with real-life examples inspired by Indian monks and yogic traditions.

1. Kapalbhati Pranayama (Skull Shining Breath)

Best Time to Practice

Early morning (Brahma Muhurta) is ideal

Empty stomach (4–5 hours after meals)

Can be practiced in the evening with a very light stomach

Process (How to Do)

Sit in Padmasana or Sukhasana with spine erect

Place hands on knees, palms upward

Take a normal inhalation

Exhale forcefully by pulling the abdomen inward

Inhalation happens automatically

Continue rhythmic exhalations

Start with 20 strokes, slowly increasing to 60–100

Usefulness

Improves lung capacity and oxygen exchange

Strengthens respiratory muscles

Clears lungs and nasal passages

Enhances digestion and metabolism

Reduces stress and mental dullness

Indian Monk Example

A monk from a traditional Uttarakhand ashram practices Kapalbhati daily at sunrise facing the mountains. He explains that forceful exhalation removes “stale air” from the lungs, just as sweeping removes dust from a room. Over time, his breathing becomes deeper, steadier, and effortless—even during long meditation sessions.

Avoid / Awareness

Avoid during pregnancy

Not suitable for heart disease, hernia, or recent surgery

Practice gently if you have high blood pressure

Stop immediately if dizziness occurs

2. Anulom Vilom Pranayama (Alternate Nostril Breathing)

Best Time to Practice

Morning or evening

Empty stomach or 3 hours after meals

Quiet and clean environment

Process (How to Do)

Sit comfortably with spine straight

Close right nostril with thumb

Inhale slowly through left nostril

Close left nostril, exhale through right

Inhale through right nostril

Switch and exhale through left

This completes one round

Practice 5–10 minutes

Usefulness

Balances left and right brain hemispheres

Improves lung efficiency

Reduces anxiety and stress

Enhances concentration and memory

Calms the nervous system

Indian Monk Example

In many Bihar and Varanasi ashrams, monks practice Anulom Vilom before meditation. A senior monk describes it as “equalizing the inner energies.” After years of practice, he experiences slow, deep breathing even during challenging situations, reflecting emotional stability and clarity.

Avoid / Awareness

Do not force inhalation or exhalation

Avoid during severe cold or nasal blockage

Keep breathing smooth and slow

Beginners should not hold breath initially

3. Bhramari Pranayama (Humming Bee Breath)

Best Time to Practice

Morning or before sleep

Empty or light stomach

Quiet place

Process (How to Do)

Sit in a relaxed position

Close eyes and relax face

Place thumbs on ears (optional)

Inhale deeply through nose

Exhale slowly while making a humming sound

Feel vibration in head and chest

Repeat 5–7 times

Usefulness

Instantly calms the mind

Reduces anger, anxiety, and restlessness

Improves breath control

Enhances sleep quality

Lowers mental stress

Indian Monk Example

A monk from a South Indian temple monastery practices Bhramari at night. He explains that the humming vibration “melts thoughts.” Even after long hours of chanting and service, Bhramari helps him enter deep, restful sleep without mental noise.

Avoid / Awareness

Do not strain the throat

Keep sound soft and smooth

Avoid if you have ear infection

Practice gently

4. Agnisar Kriya (Digestive Fire Practice)

Best Time to Practice

Early morning only

Strictly on empty stomach

Process (How to Do)

Stand with feet shoulder-width apart

Bend forward slightly, hands on thighs

Exhale fully and hold breath out

Pull abdomen inward and release repeatedly

Continue for 10–15 seconds

Inhale slowly and relax

Repeat 3–5 rounds

Usefulness

Strengthens respiratory muscles

Improves lung efficiency

Boosts digestion and metabolism

Removes abdominal toxins

Increases vitality

Indian Monk Example

In traditional Hatha Yoga monasteries, monks use Agnisar to prepare the body for long pranayama sessions. One monk describes it as “awakening the inner fire,” which makes breathing lighter and more powerful during meditation.

Avoid / Awareness

Avoid during pregnancy

Not suitable for ulcers, hernia, or heart conditions

Must be learned under guidance

Stop if discomfort arises

5. Deep Breathing Pranayama (Slow Inhalation & Exhalation)

Best Time to Practice

Morning or evening

Can be practiced anytime during stress

Empty or light stomach preferred

Process (How to Do)

Sit or lie comfortably

Close eyes and relax body

Inhale deeply through nose

Hold briefly (2–3 seconds)

Exhale slowly and fully

Focus on breath movement

Continue for 5–10 minutes

Usefulness

Increases lung capacity

Improves oxygen circulation

Calms nervous system

Reduces anxiety and stress

Enhances mindfulness

Indian Monk Example

Many elderly monks rely only on deep breathing during long silent retreats. One monk explains that slow breathing “extends life force” and helps him remain calm even with minimal food and sleep.

Avoid / Awareness

Avoid rapid breathing

Do not strain lungs

Practice slowly and naturally

Stop if dizziness occurs

Conclusion

Indian monks have proven through centuries that breath mastery leads to mind mastery. These five pranayama techniques—when practiced regularly—can transform breathing capacity, reduce stress, and bring deep relaxation.

For best results:

Practice daily

Maintain discipline

Respect your body’s limits

Learn under expert guidance

Pranayama is not just an exercise—it is a way of life that connects breath, body, and consciousness.

Awareness & Disclaimer:
These yoga poses and pranayama (breathing exercises) should be practiced under the supervision of a qualified yoga expert or healthcare professional. This article is for information only and is not a substitute for professional medical advice.