1. Nadi Shodhana (Alternate Nostril)

How to do:

• Sit tall. With right hand, close right nostril.
• Inhale left → close left → exhale right.
• Inhale right → close right → exhale left (1 round).
• Repeat 5–10 rounds, slow and smooth.

Benefits: Balances hemispheres, reduces stress, steadies mind.

2. Kapalabhati (Skull Shining)

• Short, active exhales through nose by snapping abdomen in.
• Allow passive inhales. Start 20–30 pumps × 2–3 rounds.

Benefits: Clears lungs/sinuses, energizes, stimulates digestion.

3. Bhastrika (Bellows Breath)

• Equal forceful inhales and exhales through nose.
• 10–20 fast breaths → rest; 2–3 rounds.

Benefits: Warms body, boosts oxygen & alertness.

4. Anulom Vilom

• Inhale left, exhale right; inhale right, exhale left.
• Keep breath gentle and silent; 5–10 minutes.

Benefits: Improves lung capacity, calms anxiety.

5. Ujjayi (Ocean Breath)

• Slight throat constriction; inhale/exhale through nose making a soft ocean sound.
• Keep breath long and smooth.

Benefits: Focuses mind, builds internal heat, steadies practice.

6. Śītalī (Cooling Breath)

• Roll tongue like a tube (or purse lips if you can’t roll).
• Inhale through tongue/lips → exhale through nose.

Benefits: Cools body, soothes anger, aids digestion.

7. Śītkārī (Hissing Breath)

• Teeth lightly together, lips parted.
• Inhale with a gentle hiss through teeth; exhale nose.

Benefits: Cooling, calming, moistens mouth/throat.

8. Bhrāmarī (Bee Breath)

• Close eyes; optionally block ears with fingers.
• Inhale; exhale humming “mmm” like a bee.

Benefits: Reduces stress, helps insomnia, improves focus.

9. Sūrya Bhedana (Right-Nostril)

• Inhale only through right nostril; exhale through left.
• Practice 5–10 rounds gently.

Benefits: Energizing, warming, supports digestion.

10. Chandra Bhedana (Left-Nostril)

• Inhale only through left nostril; exhale through right.
• Practice 5–10 rounds slowly.

Benefits: Cooling, calming, aids sleep.