Malaika Arora swears by these 5 Pranayama or breathing techniques | XpertsReviews.com

Bollywood celebrity Malaika Arora, who has been practicing and preaching yoga for years, says that breathing or Pranayama forms the heart of this ancient practice. A fitness icon in her own right, Malaika, who celebrated her 50th birthday in 2025, believes that specific breathing techniques can improve mindfulness and overall well-being.

Malaika took to Instagram on the first Monday of 2026 to post a Monday motivational reel in which she is seen practicing pranayama. She wrote: “POV: pranayama is not optional, it is the heart of yoga. »

What is pranayama?

Pranayama comes from the Sanskrit words “prana” (life force) and “ayama” (expansion or control). It is a method of controlling breathing and is part of yoga. While yoga is often considered primarily in terms of poses (asanas), pranayama is generally considered the core of the practice. It involves much more than just breathing; it connects breathing with the mind and body to create balance and a deep sense of well-being.

Malaika Arora trusts these Pranayama techniques

Breathing is not just one kind. Conscious breathing can differ in speed and patterns. Malaika says she follows these five different breathing techniques for her well-being:

1. Bhastrika

The kickoff of pranayama is the Bhastrika, or bellows. Think about agriculture, where crops need air and rain to grow. Bhastrika does the same for your body by providing energy.

How to do it: To practice Bhastrika, sit comfortably with your back straight, either on a chair or on the floor. Start by inhaling deeply through your nose, letting your stomach expand completely. Then, exhale quickly and forcefully through your nose, tightening your stomach to expel the air. Breathe deeply, then repeat this cycle of rapid breaths about 10 to 15 times. After that, return to your normal breathing.

Benefits: Bhastrika benefits your body by providing energy. This practice energizes your body and helps clear your mind. It increases your metabolism and increases oxygen intake.

2. Kapalbhati

Next comes Kapalbhati, also called the shining breath of the skull. This term highlights how the practice can cleanse and refresh your mind. It’s like doing a gentle spring cleaning for your brain!

How to do it: Sit comfortably. Inhale deeply to fill your lungs. Next, exhale forcefully through your nose while pulling your belly button toward your spine. Let your body breathe naturally. Repeat this process for 20 to 30 rounds.

Benefits: Kapalbhati supports the digestive system, increases oxygen in the blood and clears the mind. Malaika Arora uses it to keep her skin glowing and her energy high. She often says it’s her favorite way to quickly improve her mood.

3. Anuloma viloma

Anuloma Viloma, or alternate nostril breathing, is a technique that helps balance the mind and promotes calm. It’s a great choice for anyone dealing with stress.

How to do it: Sit comfortably with your back straight. Use your right thumb to close your right nostril. Inhale deeply through your left nostril. Next, close the left nostril with your ring finger and release your right nostril. Exhale through your right nostril. Repeat this operation, switching sides. Try doing this for about 5 to 10 minutes, breathing slowly and rhythmically.

Benefits: This practice improves lung capacity, calms the mind and balances the two hemispheres of the brain, thus promoting mental health. Malaika adds it to her daily routine to start her day peacefully.

4. Bharatri

Bharamri, or bee breathing, is a simple technique in which you make a humming sound as you exhale. At first glance, this practice may seem unusual, but it quickly becomes a useful way to relieve daily stress.

How to do it: Sit on the floor with your legs crossed and your back straight. Inhale deeply. As you exhale, make a humming sound while feeling the vibration in your throat and head. You can cover your ears with your fingers to feel the ringing even more. Focus on the positive feelings that arise during this exercise.

Benefits: Bharamri calms the nervous system and helps reduce feelings of anxiety and frustration. It feels like a mini vacation in a busy day. Celebrities, like Malaika, enjoy its calming effects and often recommend it to those feeling stressed.

5. Budget

Udgeet, also known as singing breath. This technique combines sound and breath. It deepens meditation and provides a helpful way to connect with oneself.

How to do it: Start by taking a deep breath. As you exhale, chant “Om” or any other sound that feels comfortable to you. Keep the sound going for as long as you are comfortable and pay attention to your body’s vibrations.

Benefits: Singing while breathing helps strengthen the connection between mind and body. It also reduces stress and improves concentration. Like Malaika, I find this technique very helpful in staying grounded during busy times, while improving my spiritual connection.