Malaika Arora swears by these 5 Pranayama or respiration strategies

Bollywood movie star Malaika Arora, who has practising and preaching yoga since years, says breathwork or Pranayama, varieties the core of the traditional observe. A health icon in her personal proper, Malaika, who celebrated her fiftieth birthday in 2025, believes particular respiration strategies can increase mindfulness and total wellness.

Malaika took to Instagram on the primary Monday of 2026 to put up a Monday Motivation reel by which she is seen practising Pranayama. She wrote: “POV : Pranayama isn’t non-obligatory — it’s the guts of yoga.”

What’s Pranayama?

Pranayama comes from the Sanskrit phrases “prana” (life drive) and “ayama” (growth or management). It’s a methodology of controlling respiration and is part of yoga. Whereas yoga is usually considered primarily when it comes to poses (asanas), pranayama is often thought to be the core of the observe. It includes extra than simply respiration; it connects the breath with the thoughts and physique to create steadiness and a deep sense of well-being.

Malaika Arora trusts these Pranayama strategies

Respiratory just isn’t of 1 variety. Conscious respiration can differ in pace and patterns. Malaika says she follows these 5 completely different respiration strategies for her well-being:

1. Bhastrika

Kicking off pranayama is Bhastrika, or bellows breath. Consider farming, the place crops want air and rain to develop. Bhastrika does the identical in your physique by bringing in vitality.

The best way to do it: To observe Bhastrika, sit comfortably with a straight again, both in a chair or on the ground. Begin by taking a deep breath in via your nostril, letting your abdomen broaden absolutely. Then, breathe out shortly and forcefully via your nostril, tightening your abdomen to expel the air. Take one other deep breath, then repeat this cycle of quick breaths about 10 to fifteen instances. After that, return to your regular respiration.

Advantages: Bhastrika advantages your physique by bringing in vitality. This observe energises your physique and helps clear your thoughts. It raises your metabolism and will increase oxygen provide.

2. Kapalbhati

Subsequent is Kapalbhati, additionally known as the skull-shining breath. This time period highlights how the observe can cleanse and refresh your thoughts. It’s like giving your mind a delicate spring cleansing!

The best way to do it: Sit comfortably. Take a deep breath in to fill your lungs. Then, exhale forcefully via your nostril whereas pulling your stomach button in towards your backbone. Let your physique inhale naturally. Repeat this course of for 20 to 30 rounds.

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Advantages: Kapalbhati helps the digestive system, will increase blood oxygen, and clears the thoughts. Malaika Arora makes use of it to maintain her pores and skin glowing and her vitality excessive. She usually says it’s her favorite strategy to shortly increase her temper.

3. Anuloma viloma

Anuloma Viloma, or alternate nostril respiration, is a method that helps steadiness the thoughts and promotes calmness. It is a superb selection for anybody coping with stress.

The best way to do it: Sit comfortably together with your again straight. Use your proper thumb to shut your proper nostril. Inhale deeply via your left nostril. Then, shut the left nostril together with your ring finger and launch your proper nostril. Exhale via your proper nostril. Repeat this, switching sides. Goal to do that for about 5-10 minutes, respiration gently and rhythmically.

Advantages: This observe improves lung capability, calms the thoughts, and balances the mind’s two hemispheres, supporting psychological well being. Malaika provides it to her every day routine to begin her day peacefully.

4. Bharamri

Bharamri, or bee breath, is an easy method the place you make a buzzing sound whereas exhaling. At first, this observe might sound uncommon, however it shortly turns into a useful strategy to relieve every day stress.

The best way to do it: Sit on the ground together with your legs crossed and your again straight. Take a deep breath in. Whenever you breathe out, make a buzzing sound whereas feeling the vibration in your throat and head. You may cowl your ears together with your fingers to really feel the buzzing much more. Give attention to the constructive emotions that come up throughout this train.

Advantages: Bharamri calms the nervous system and helps cut back emotions of tension and frustration. It appears like a mini-vacation throughout a busy day. Celebrities, like Malaika, worth its calming results and sometimes advocate it to those that really feel confused.

5. Udgeet

Udgeet, also referred to as the chanting breath. This system combines sound and breath. It deepens meditation and presents a useful strategy to join with your self.

The best way to do it: Begin by taking a deep breath in. As you breathe out, chant “Om” or any sound that feels proper to you. Lengthen the sound for so long as you might be snug and take note of the vibrations in your physique.

Advantages: Chanting whereas respiration helps strengthen the connection between the thoughts and physique. It additionally reduces stress and improves focus. Like Malaika, I discover this method very useful for staying grounded throughout busy instances, whereas additionally enhancing my non secular connection.