Best yoga breathing exercises: Simple pranayama routines that ease anxiety, from box-breathing to kapalbhati, more

In a world buzzing with deadlines, decisions and digital noise, conversations around mental well-being have never felt more urgent. With scores of  Indians experiencing some form of mental health challenge, many are finally looking beyond easy hacks and turning instead to accessible routines like breathing practices that support calm and clarity.

Pranayama gives you a moment before the mind spirals, Saurabh Bothra, Co-Founder and Yoga Teacher,  Habuild, tells Moneycontrol. “It’s the breath before the hustle, the pause before you break. Studies, including a Harvard Medical School review, confirms that slow, steady breathing can lower cortisol levels within minutes and calm the autonomic nervous system,” he says.

Health benefits of pranayama

Bothra explains that pranayama works because it gently resets the body. “As the breath slows, the nervous system reads it as a signal of safety. Heart rate steadies, thinking clears, and the parasympathetic system, the body’s natural rest and restore mode, switches on.” Consistency, he says, is the key.

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Best breathing exercises to reduce anxiety and depression

Bothra suggests the best pranayama techniques that help calm anxiety:

Box breathing

This four-part rhythm; inhale, hold, exhale, hold, is used by athletes and high-pressure professionals. It steadies the heart rate and gives the mind an instant sense of control. Perfect for tense meetings, stressful calls or moments when your thoughts feel louder than the room.

Diaphragmatic breathing

Also known as belly breathing, this technique activates the vagus nerve and signals the brain to relax. “Just a few slow breaths can ease chest tightness and restlessness,” Bothra notes. It delivers more oxygen, pushes out stress hormones and releases anxious energy.

Alternate nostril breathing

Nadi Shodhana balances the brain’s hemispheres and restores mental clarity. Ideal for midday slumps or long stretches of screen time, it sharpens focus without overstimulating the senses.

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Kapalbhati

With its sharp exhibitions, Kapalbhati acts like an inner cleanser. This form of breathing practice boosts circulation, energises, and sluggish mornings. Helps to clear the cloudiness that often accompanies anxiety and fear.

While these techniques can be done anywhere, Bothra believes community practice adds the missing ingredient: consistency. “There’s something powerful about showing up together. Online breathwork groups and yoga communities have grown rapidly because people return not just for the technique, but for the sense of connection and accountability,” he says.

FAQs on Health Benefits of Pranayama

1. How does pranayama benefit mental well-being?

Pranayama calms the autonomic nervous system, lowering cortisol levels and fostering mental clarity. Consistent practice can help manage stress and prevent the mind from spiralling into anxiety.

2. Can pranayama improve heart health?

Yes, pranayama practices like box breathing can steady the heart rate, promoting cardiovascular health by reducing stress and enhancing relaxation.

3. How does diaphragmatic breathing help with anxiety?

Diaphragmatic breathing activates the vagus nerve, signalling the brain to relax. It increases oxygen intake and reduces stress hormones, alleviating chest tightness and restlessness.

4. What are the benefits of alternate nostril breathing?

Alternate nostril breathing, or Nadi Shodhana, balances the brain's hemispheres, restores mental clarity, and sharpens focus, especially useful during midday slumps or after prolonged screen time.

5. How does Kapalbhati boost mental and physical health?

Kapalbhati, with its vigorous exhalations, boosts circulation and energises the body. It acts as an inner cleanser, helping clear the mental cloudiness associated with anxiety and fear.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.