Pranayama for Anxiety & Depression: Best Breathing Techniques
Pranayama, or yogic breathing, is a powerful tool for calming the nervous system, reducing stress, and improving mental clarity. It helps balance emotions, lower cortisol levels, and promote relaxation, making it highly effective for managing anxiety and depression.
How Pranayama Helps with Anxiety & Depression
✔ Activates the Parasympathetic Nervous System → Induces relaxation and reduces stress.
✔ Balances Oxygen & Carbon Dioxide Levels → Helps calm the mind and body.
✔ Improves Oxygen Supply to the Brain → Boosts mood and mental clarity.
✔ Releases Endorphins → Increases feelings of happiness and well-being.
✔ Regulates Heart Rate & Blood Pressure → Reduces panic attacks and emotional instability.
Best Pranayama Techniques for Anxiety & Depression
1. Anulom Vilom (Alternate Nostril Breathing)
Benefits: Balances the nervous system, reduces stress, and improves focus.
How to Do:
Sit in a comfortable position with a straight spine.
Use your right thumb to close your right nostril and inhale deeply through the left nostril.
Close your left nostril with your ring finger and exhale through the right nostril.
Inhale through the right nostril, close it, and exhale through the left nostril.
Repeat for 5–10 minutes.
2. Bhramari Pranayama (Humming Bee Breath)
Benefits: Calms the mind, reduces stress, and promotes deep relaxation.
How to Do:
Sit comfortably and close your eyes.
Inhale deeply through your nose.
As you exhale, make a humming soundlike a bee (“mmm”).
Feel the vibration in your head and chest.
Repeat 5–7 times.
3. Ujjayi Pranayama (Ocean Breath/Victorious Breath)
Benefits: Soothes the nervous system and improves emotional stability.
How to Do:
Inhale deeply through your nose while slightly constricting your throat.
Exhale slowly through your nose while maintaining the throat constriction.
It should sound like ocean waves or gentle snoring.
Repeat for 5–10 minutes.
4. Kapalabhati Pranayama (Skull-Shining Breath)
Benefits: Increases oxygen flow to the brain, energizes the mind, and relieves mild depression.
How to Do:
Sit comfortably with a straight spine.
Take a deep breath in, then forcefully exhalethrough your nose by contracting your abdominal muscles.
Inhalation happens passively.
Perform 30 rapid exhalations, then take a deep breath and rest.
Repeat 3 rounds.
Caution:Avoid if you have high blood pressure or heart issues.
5. Sama Vritti Pranayama (Equal Breathing)
Benefits: Stabilizes emotions and reduces racing thoughts.
How to Do:
Inhale for a count of 4.
Hold your breath for 4
Exhale for 4
Repeat for 5–10 minutes.