Yoga is often misunderstood as just a series of difficult physical postures but it is much more, writes ABHI SINGHAL
When 32-year-old Aanya Sharma first began practising yoga during the lockdown, she wasn’t searching for flexibility or even physical fitness. “I just needed to breathe,” she recalls. Overwhelmed by the uncertainty of the pandemic, the constant screen time and anxiety that crept in quietly each evening, Aanya started with a simple breathing routine guided by a YouTube video. That quiet moment, just ten minutes of focused breathwork and gentle movement, changed the course of her life.
Yoga, often misunderstood as just a series of physical postures, is much more — a philosophy and lifestyle that blends the body, mind and breath. Rooted in ancient Indian tradition, yoga’s true purpose is balance: between strength and surrender, effort and ease, thought and stillness.
Today, modern lifestyles are packed with deadlines, distractions and digital fatigue. Our bodies are sedentary while our minds run marathons. Yoga emerges here not merely as exercise, but as a deeply healing daily ritual and at its core lies the simplest of human actions — breathing.
Breath: The Silent Anchor
In yoga, breath is life. Conscious breathing signals the nervous system to switch from ‘fight or flight’ to ‘rest and digest’ mode. In other words, deep, controlled breath has the power to reduce anxiety, lower blood pressure and increase mental focus.
Incorporating breath work into your day — whether between meetings, before sleep or during a morning stretch - can shift your energy instantly. Breathing connects the physical and mental self. It teaches you to be present, to pause and to respond rather than react.
Five Breathing Exercises to Begin With
Nadi Shodhana (Alternate Nostril Breathing)
A powerful technique to calm the nervous system and balance energy channels. Sitting in a comfortable position, use your thumb and ring finger to alternately close one nostril, inhaling through one side, exhaling through the other. This is especially useful before sleep or during stressful moments.
Bhramari Humming Bee Breath)
Aanya’s favourite for quieting her thoughts. Inhale deeply and as you exhale, make a soft humming sound. This vibration soothes the brain and promotes a sense of peace.
Kapalabhati (Skull-Shining Breath)
This energising technique involves sharp, forceful exhalations through the nose, followed by passive inhalations. It stimulates digestion, clears the sinuses and invigorates the mind. Best practised on an empty stomach.
Ujjayi (Victorious Breath)
Known for its ocean-like sound, Ujjayi breathing involves constricting the throat slightly while breathing in and out through the nose. It builds internal heat and concentration, often used during yoga postures.
Deep Belly Breathing (Diaphragmatic Breathing)
The simplest to start with — place one hand on your chest, another on your belly, and breathe in such a way that only your belly rises. It grounds you instantly and can be done anytime, anywhere.
Yoga isn’t about touching your toes — it’s about what you learn on the way down. For people like Aanya, it became a lifeline not just for the body but for the soul. In a world spinning faster each day, yoga offers stillness. And in each mindful breath, we find wellness begins within.
Power in Conscious Breathing
Incorporating breathwork into yoga nurtures a deep sense of calm by anchoring the mind in the present moment. With each controlled inhale and exhale, stress levels begin to drop, and overactive thoughts lose their grip. Breathing consciously regulates cortisol, the body’s primary stress hormone, helping you stay centred during daily challenges. Whether practised alone or during postures, breathwork restores mental and emotional stability.
