Stress and anxiety are common challenges, and one way to manage them is through pranayama, or yoga breathing exercises. If you’ve been curious about breathwork but aren’t sure where to start, this guide will introduce you to four powerful breathing techniques for beginners. These exercises can be practiced in just a few minutes daily to help you feel calmer, more focused, and centered.

Alternate Nostril Breathing

Alternate nostril breathing is a grounding and balancing technique that can improve focus, mental clarity, and relaxation. It’s particularly beneficial for calming an overactive mind or improving focus.

Getting Started

Start by sitting comfortably. Using your right hand, close one nostril as you breathe in through the other, then switch sides. Inhale through the right nostril, exhale through the left, and continue alternating. This rhythmic practice brings a sense of balance and helps clear the mind of distractions.

Finishing the Practice

Continue the cycle at your own pace and notice the balance that you will feel within yourself.

Bumble Bee Breath

Bee Breath, or Bhramari, is a soothing pranayama technique known for its calming effects on the nervous system.

Bee Breath is particularly effective for soothing an anxious or agitated mind. It has been shown to reduce blood pressure and promote relaxation.

How Does Bumble Bee’s Breath Work?

Beginning with your lips closed, you will inhale through the nose. As you exhale through the mouth, keep your lips together and make a buzzing sound, making sure to empty the lungs. 

You will feel a vibration and may feel a little silly, so go ahead and do this one with a smile on your face. It’s a great reminder not to take yourself too seriously.

Moon Breath and Sun Breath

Moon Breath, also called Chandra Bhedana, is ideal for evening relaxation, while Sun Breath, or Surya Bhedana, is more energizing and suitable for mornings.

Practicing Moon Breath

You will begin in a comfortable seated position. Then, you will alternate breathing through each nostril by blocking each side with your fingers. Continually inhale through the left nostril and exhale out through the right nostril.You may begin to notice a calming and cooling sensation.

Practicing Sun Breath

The most significant difference between Moon Breath and Sun Breath is inhaling through the right nostril and exhaling through the left. The reason is that the right is our energizing, activating side. This is definitely the technique you will want to practice first thing in the morning and again during your three o’clock slump. 

5 More Yoga and Breathwork Practices Perfect for Beginners

If you want to dive further into yoga and breathwork, try these five additional practices.

• Quick Anxiety SOS w/ Ally M.: Need quick relief from stress? Try this short breathwork session (5 Minutes).
• Welcome Calm w/ Manoj D.: This brief session uses traditional sleep meditation techniques to help you enter a calm headspace (10 Minutes).
• Daily AM Flow w/ Ally M.: Just a few minutes gets you ready for the day ahead and cleared of tension from head to toe (10 Minutes).
• Twisting Flow To Release w/ Lihi B.: Need to release tension? Breathe and move your way through it while opening your mid and upper back (30 Minutes).
• Daily Yoga Basics w/ Renee M.: Get familiar with the basics of yoga or get a welcome refresher on breathwork  (35 Minutes).

This is just a small sampling of the classes available on Open. Whether you are new to the practice or an experienced practitioner, these classes will make you feel better, clearer, and present.