Diet & yoga, Happy life, positive lifestyle

Everyday pranayama for stress management in life

Everyone of us face a lot of stress in day to day life and stress management can be done easily at home by just allotting 15 minutes of your time everyday by doing pranayama.

The word pranayama is made from two words.

Prana + Ayama = Respiration/life/energy + lengthen/expand/restraint.

In short it is control over your breath.

Why should you do pranayama?

  • Increases your attention span
  • sharpens your concentration
  • Relieves your stress
  • Relaxes your body and mind
  • Improves vital capacity of lungs
  • Keeps you mentally healthy
  • Enhanced lustre
  • Leanness of body
  • Increased agni ( digestion and metabolism)

First and foremost let us speak about time. During which time you should practise pranayama?

  • Morning
  • Mid afternoon
  • Evening
  • Mid night

This information is according to Hatha yoga pradipika 2/11 .

Here are 4 pranayamas which can be easily followed on daily basis.

  • Nadi-shodhana pranayama
  • shitali
  • Surya-bedhana pranayama
  • Bhramari pranayama

Nadi-shodhana pranayama-

  • Firstly sit comfortably without bending your spine. Relax your shoulders and keep your chin at 90 degree angle from your neck.
  • Close your eyes
  • Keep your hands rested on your thighs
  • Bend elbow of your right hand and touch right nostril with the thumb and left with ring finger and little finger.
  • Close left nostril with ring finger and little finger and inhale deeply though right nostril
  • With hold breath for a moment
  • Close your right nostril.Then exhale deeply through left nostril now.
  • Now Inhale deeply through the same left nostril while right nostril is still closed. This is one cycle
  • Repeat cycles for 5 minutes.

Benefiits –

  • Refreshing
  • Relaxes mind
  • Improves calmness
  • Improves concentration
  • Helps in stress management

Shitali pranayama

Inhalation through tongue and exhalation through nostrils.

  • Sit comfortably with erect spine
  • Close your eyes
  • Rest your hands on your legs
  • Open the mouth & from lips into ‘O’ shape
  • Sides & tip of the tongue should touch the teeth & roll the tongue and draw the air in through the rolled tongue with sound till lungs are completely filled with air.
  • After full Inhalation hold your breath.
  • Now slowly exhale through nose.
  • Repeat for 5 minutes.

Benefits –

  • It cools down the system
  • Soothes eyes and ears
  • Relieves thirst and burning sensations.
  • Ideal for pitta prakriti people – ‘Know your prakrithi’

Suryabhedana pranayama-

Surya means sun and this has heating effect on the body.

  • Sit in comfortable posture
  • Spine erect
  • Close your eyes
  • Lower your head and touch the chin in the notch between your collar bones.- Jalandhara bandha
  • You can skip above step if you find it difficult
  • Bend your right hand at the elbow and place your humb over right nostril and little and index finger over left nostril – Nasagara mudra.
  • Exhale and clear the air out and hold for a moment
  • Now inhale through your Right nostril while closing left nostril with little finger.
  • Hold for a moment
  • Close right nostril with thumb and exhale through your left nostril.
  • Repeat it by inhaling in right and exhaling through right nostril.
  • Repeat for 5 minutes


  • Increases body heat
  • Removes phlegm
  • Tones up body
  • Enhances digestion and metabolism
  • Cleans sinuses.

Bhramari pranayama-

It is called bhramari because of the sound produced like a large black bee.

  • Sit comfortably
  • Erect spine
  • Close your eyes and look inwards
  • Exhale completely
  • Take deep breath through both nostrils and fill lungs completely
  • With hold the breath for a moment
  • Exhale slowly with a humming sound like a bee.
  • Repeat for 5 minutes.


  • Helps getting good sleep
  • Relieves stress, tension and anger
  • Reduces anxiety
  • Helps in calming hyper tension
  • Improves voice
  • Helps in stress management

You can always add or remove shithali and suryabhedi according to your body type. Hence it only takes 15 minutes to practice this.

You can do meditation as well in your stress management plan – Here is how to do meditation.

If you have any questions regarding health, beauty and wellness please don’t hesitate to ask. Stay happy and stay blessed. Much love <3

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