Pranayama, the ancient practice of controlled breathing, has long been celebrated for its numerous health benefits. Recent research underscores its therapeutic potential, particularly in aiding recovery from respiratory illnesses. A 2025 randomized controlled study investigated the effects of Bhramari and Sheetali pranayama techniques on post-COVID patients. The findings revealed significant improvements in pulmonary function and heart rate variability among participants who incorporated these breathing exercises into their daily routines. This suggests that pranayama can serve as a valuable, non-pharmacological approach to support recovery in post-COVID syndrome. journals.sagepub.com
Beyond respiratory benefits, pranayama has been linked to enhanced mental well-being. Techniques such as Alternate Nostril Breathing and 4-7-8 Breathing have been shown to reduce stress and anxiety by decreasing cortisol levels and promoting relaxation. Regular practice can also improve cognitive functions like attention and memory, making it a valuable tool for mental clarity and productivity. numberanalytics.com
To integrate pranayama into your daily life, consider starting with a simple technique like Alternate Nostril Breathing. This practice involves closing one nostril, inhaling deeply through the other, and then switching sides. Even dedicating just 5-10 minutes each morning can help reduce stress and improve focus throughout the day. For guided sessions, numerous apps and online resources are available to assist beginners in learning proper techniques.