Pranayama for calm mind

Top Pranayama Techniques to calm your mind

Pranayama are breathing techniques. An overwhelmed mind can be eased with a few deep breaths. But sometimes you  need something more than the 5 deep breaths. Keep reading and try these beginner friendly Pranayama Techniques and notice the difference of your state of mind. 

Belly breath

Also known as belly breathing, activates the parasympathetic nervous system. This is your body’s natural relaxation mode.

• Come to a comfortable seat, lift your sit bones higher than your knees. This helps to sit in a relaxed way.

• Let go of tension in your abdomen. 

• Place one hand on your heart and one on your belly.

• Try to only breath in your belly.

• Do this for 5 to 10 minutes.

Or follow this guidance of this video I recorded for you.

Nadi Shodhana (Alternate Nostril Breathing)

Balances the left and right hemispheres of the brain, promoting mental equilibrium. Connects with the yin & yang.  Great exercise to center yourself with before starting your yoga asana (postures) practice.

How to do it:

• Come to a comfortable seat with an elongated spine.

• bring your right hand towards your face. Rest your index finger and middle finger in between your eyebrows.

• Close your right nostril with your thumb.

• Inhale through the left nostril.

• Close the left nostril with your ring finger and exhale through the right.

• Inhale through the right nostril while keeping the left closed.

• Exhale through the left and close the right.

• Repeat for 5–10 minutes.

2. Bhramari (Bee Breath)

Uses humming vibrations to calm the nervous system and quiet mental chatter.

How to do it:

• You can place your index fingers on your ear cartilage, your middle fingers on your eyes, and your ring fingers and pinky fingers on your nose and lips, respectively. Alternatively, you can simply place your hands on your body or lap. 

• Inhale deeply

• Exhale slowly while making a gentle humming sound.

• Focus on the vibration in your head and chest.

3. Box Breathing (Square Breathing)

Popular among athletes and Navy SEALs for stress management.

How to do it:

• Come to a comfortable seat and imagine a square in front of you.

• Inhale for 4 counts (follow a line up)

• Hold for 4 counts (follow a line horizontal)

• Exhale for 4 counts (follow a line down)

• Hold for 4 counts (follow a line horizontal back to starting point)

• Repeat for 5 minutes

Science-Backed Benefits of Pranayama

Recent studies show that pranayama can:

• Reduce symptoms of anxiety and depression

• Improve cognitive function and memory

• Enhance sleep quality

It’s not just spiritual — it’s physiological.

How to Start a Daily Pranayama Practice

• Set a time: Morning or evening works best.

• Create a quiet space: Free from distractions. Use noise cancelling earphones to block out environmental disturbances.

• Start small: 5–10 minutes is enough to begin.

• Be consistent: Daily practice yields the best results.

• Log your practices: this can give a boost in doing it daily

Pranayama isn’t just a breathing exercise — it’s a gateway to mental clarity, emotional resilience, and inner peace. If your mind feels like a browser with 100 tabs open, it’s time to hit refresh. Just breathe.