Transform Your Life with Breathing Techniques

We often believe that transformation requires a big investment—time, money, or effort. However, some of the most powerful shifts come from small, consistent actions. One of the most effective actions is learning how to breathe—consciously and purposefully.

Breathing: The Key to Change

Breathing is the single most important activity you can engage in. It impacts your nervous system, focus, energy, and sleep. The best part? You can change how you breathe today—for free!

The Power of Breath

Breathing can dramatically affect your overall well-being. Just by focusing on your breath, you can shift your state of mind. It can help reduce stress and anxiety, improve concentration, and help you sleep better at night.

Below, we explore five powerful breathing techniques from the ancient system of pranayama. These techniques have been used for centuries to regulate the nervous system, increase energy, and enhance emotional release while improving mental clarity.

Approach with Mindfulness

Approach these practices with respect and curiosity. Begin slowly and let your body be your guide. If you have doubts, or if you live with a health condition, always consult a qualified breathwork instructor or medical practitioner.

🌬️ 1. Ujjayi Breath (Victorious Breath)

Effect: Balancing, calming, energising

Dosha: Balancing for all (use moderately with Pitta or Vata)

Use for: Focus, relaxation, emotional processing

Ujjayi breath, often used during yoga asana, has calming effects when practiced on its own. This breath creates a slight constriction in the back of the throat, producing a soft, ocean-like sound that helps draw your awareness inward.

Benefits

• Slows the breath and calms the mind

• Supports immune and nervous system function

• Enhances clarity, memory, and focus

• Promotes better sleep and emotional release

  
  

How to Practice

1. Sit upright or lie down comfortably.

2. Inhale through your nose, gently constricting the back of your throat.

3. Exhale the same way, keeping the sound audible.

4. Practice for 10-20 minutes or 12 rounds.

5. Always begin on an empty stomach.

   
   

⚠️ Overuse may lead to feeling overheated or light-headed.

🔥 Surya Bhedana (Right Nostril / Solar Breath)

Effect: Stimulating, heating

Dosha: Pacifies Kapha, increases Pitta

Use for: Energy, digestion, morning practice

Surya Bhedana activates the body's inner fire—increasing vitality, metabolic function, and alertness. In classical texts, this practice is believed to awaken Kundalini and combat decay.

Benefits

• Increases body temperature and digestive fire

• Improves energy, focus, and athletic performance

• Reduces lethargy and low blood pressure

• Purifies the sinuses and frontal brain

  
  

How to Practice

1. Form Vishnu mudra with your right hand.

2. Close the left nostril; inhale through the right.

3. Hold the breath (Kumbhaka).

4. Exhale through the left nostril.

5. Start with a 1:1:1 ratio and build to 1:4:2.

   
   

⚠️ Avoid this technique during fever, diarrhea, or overheating conditions.

🌗 Nadi Shodhana - Alternate Nostril Breathing

Effect: Balancing, harmonising

Dosha: Balances all

Use for: Stress relief, focus, pre-meditation

Nadi Shodhana is one of the most accessible and effective breathing techniques for beginners. It balances the masculine and feminine channels—ida and pingala—restoring inner harmony.

Benefits

• Calms anxiety and promotes parasympathetic activation

• Enhances mental clarity and brain coherence

• Clears toxins and balances hormones

• Supports respiratory health and immunity

  
  

How to Practice

1. Close the right nostril; inhale through the left.

2. Close the left nostril; exhale through the right.

3. Inhale through the right; exhale through the left.

4. This completes one round—repeat 5-10 rounds.

   
   

⚠️ Pregnant individuals or those with high BP should skip breath holds.

💥 Bhastrika (Bellows Breath)

Effect: Stimulating, detoxifying

Dosha: Best for Kapha; increases Pitta and Vata

Use for: Morning activation, clearing mental fog

Bhastrika is the fire-stoker of pranayama. The strong and fast inhalations and exhalations cleanse the lungs, energise the body, and fire up sluggish systems.

Benefits

• Energises the mind and body

• Improves oxygenation and lung capacity

• Clears sinus congestion and respiratory issues

• Benefits individuals with fatigue and low energy

  
  

How to Practice

1. Sit upright; take a few deep grounding breaths.

2. Begin rapid diaphragmatic inhales/exhales (equal force).

3. Perform 20-30 cycles, rest, and repeat up to 3 rounds.

   
   

⚠️ Avoid this technique if you have high blood pressure, epilepsy, recent surgery, hernia, or are pregnant.

🐝 Bhramari Pranayama - Bumble Bee Breath

Effect: Cooling, calming

Dosha: Pacifies Pitta; may aggravate Kapha or Vata in excess

Use for: Anxiety, insomnia, emotional release

Bhramari produces a humming sound to stimulate the vagus nerve and soothe the nervous system, making it ideal before sleep or during anxious episodes.

Benefits

• Reduces tension, stress, and anger

• Supports hormonal balance and sleep quality

• Activates healing through vibrational resonance

• Enhances vocal clarity and breath control

  
  

How to Practice

1. Sit comfortably, close your eyes, and seal your ears with your fingers.

2. Inhale deeply, then hum during your full exhale.

3. Feel the vibrations in your head and chest.

4. Start with 7 rounds; gradually build up to 17.

   
   

⚠️ Avoid during acute ear infections, menstruation, or if you have uncontrolled hypertension.

✨ How to Use Foundational Breathing Techniques in Daily Life

These five foundational breathing techniques are accessible, safe, and time-tested. Each technique provides unique benefits. You don't need to master them all. Simply choose one. Incorporate it into your daily routine. It can help regulate your nervous system, improve your sleep, reduce anxiety, and enhance your energy.

Focus on the breath you enjoy the most and let it guide you home.

Tim Snell is a certified Yoga Teacher (RYS200), SOMA Breath Master Instructor, and trained coach in both life and leadership. He is currently completing his Oxygen Advantage certification to deepen his understanding of functional breathing and nervous system resilience.

Tim assists individuals in reconnecting with their breath and body. His work focuses on discovering clarity, energy, and authentic expression in personal growth, performance, or leadership.

🗓️ Book a free discovery call to learn more.