Pranayama is not a mere breathing exercise aiming at introducing extra oxygen into lungs, pranayama utilizes breathing to influence the flow of prana (vital life force) in the Nadis or energy channel. It trains the lungs and improves the capacity of the respiratory system immensely. When you are stressed out your internal environment is unbalanced and bacteria and viruses start attacking the body. Did you know? Pranayama (Breathing Techniques) reduces stress levels and fights against anxiety to boost the immune system. Through regular practice of pranayama, you can supercharge your whole body. Check out the following pranayamas to boost your immune system.

Practice Pointers:

  • Keep the place of practice clean and ventilated.
  • Comfortable and sustainable meditation posture.
  • Best time to practice is in the morning. It can also be performed 3-4 hours of post full meal.


Bhastrika Pranayama

  1. Bhastrika(Bellow breath) :



  1. Sit in a comfortable position with back erect.
  2. Eyes closed to focus on your breath.
  3. Inhale deeply inflating the abdomen elevating chest and shoulders.
  4. One inhalation followed by exhalation in a hissing sound completes one round.
  5. Likewise complete 3-5 cycles minimum.


  1. Helpful in common cold.
  2. Purifies blood and detoxifies the body.
  3. Helps in curing respiratory diseases like asthma, tonsils.
  4. Regulates the functioning of the thyroid.


People suffering from High Blood Pressure, heart-related issues should avoid practising the same.


Ujjayi Pranayama

  1. Ujjayi (Victorious Breath):


  1. Sit in any crossed leg position or sukhasana with back erect. Close your eyes and let your mouth drop open slightly. Relax your jaw and tongue.
  2. Deeply inhale and exhale through your mouth. While inhalation constricts your mouth and inhales as if you were sipping your breath through a straw. 
  3. On your exhalation contract back of your throat and exhale as if you were softly whispering the sound, “aah”.
  4. You will notice a soft sound is produced during inhalation and exhalation. Try to make a smooth sound while performing ujjayi.
  5. Let your inhalations fill your lungs to their fullest expansion. Completely release the air during your exhalations. 


  1. Increases concentration and endurance.
  2. Reduces stress, anxiety and rejuvenates the entire system.
  3. Prevents headache, respiratory diseases, and sinus issues.
  4. Regulates body heat.


Bharamari Pranayama

  1. Bhramari (Bee Breath):


  1. Sit in a peaceful place with spine erect.
  2. Now close your ears lids or flaps with your thumbs. Place your index finger just above your eyebrows and the rest of your fingers over your eyes with your middle fingers.
  3. Now focus on the part between your eyebrows.
  4. Inhale deeply and while keeping your mouth closed, exhale making a loud humming sound. 
  5. Repeat five times and concentrate only on the positive energy. 


  1. Improves concentration and reduces stress.
  2. Aids in regulating High blood pressure, high temperature and hyperacidity.
  3. Gives relief in Migraine.


People suffering from low blood pressure, asthma or any other respiratory disorder should avoid practising the same.

Remember- Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

  • Don’t smoke.
  • Get active
  • Eat a diet high in fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently.
  • Try to minimize stress.


– Hetal Trivedi ( Yoga Expert )

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