How simple breathing techniques can strengthen your immunity
In today's fast-paced life, health is often compromised without us even realising it. Among the many ways to maintain wellness, breathing exercises hold a special place. They not only improve lung capacity and oxygen supply but also strengthen the immune system.
Ancient yogic traditions in India, preserved for centuries, place great emphasis on pranayama, or the art of controlled breathing.
Patanjali, a household name for natural wellness products, also promotes the practice of pranayama as a core part of a healthy lifestyle. The idea is simple: when your breath is regulated, your body functions more efficiently, and your defences against illness improve naturally.
How breath connects to immunity
The immune system is the body's frontline defence.
It works silently in the background, fighting off pathogens and keeping you healthy. Stress, pollution, poor diet, and lack of sleep weaken this system over time. Controlled breathing helps counter these factors by lowering stress hormones, increasing oxygenation of cells, and improving circulation. When the body is in a state of calm and balance, immunity naturally gets a boost.
Modern research also supports this ancient wisdom.
by Taboola
by Taboola
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Studies suggest that slow, deep breathing can reduce inflammation markers, enhance lymphatic drainage, and improve resilience against infections.
The core techniques to try
Here are some pranayama practices that are simple enough for daily use and highly effective in supporting immunity. These are also taught widely in Patanjali Yoga Peeth sessions, emphasising safe, mindful practice.
Anulom Vilom
This technique balances both hemispheres of the brain and improves lung function.
Sit in a comfortable position, close one nostril with your thumb, inhale deeply through the other, then switch and exhale through the opposite nostril. Continue the cycle for 5 to 10 minutes. Regular practice helps the body detox and improves respiratory efficiency.
Kapalbhati
Known for energising the mind and clearing toxins, Kapalbhati involves short, forceful exhalations followed by passive inhalations. This stimulates abdominal organs, strengthens the diaphragm, and promotes better oxygen utilisation.
Start with one to two minutes and gradually increase. People with high blood pressure or heart conditions should practise gently or seek guidance.
Bhramari
This technique uses a humming sound during exhalation to calm the mind and reduce anxiety. It activates the parasympathetic nervous system, lowers stress, and indirectly supports immunity by creating an optimal environment for healing.
Bhastrika
A more vigorous technique, Bhastrika involves deep inhalations and forceful exhalations at a steady pace.
It increases lung capacity, warms the body, and stimulates circulation. Practise this for one to two minutes to feel energised and refreshed.
Tips for safe practice
Breathing exercises should be done on an empty stomach, ideally in the morning or at least three hours after a meal. Begin slowly, listen to your body, and increase duration or intensity only when you feel comfortable. People with specific health concerns should consult a yoga instructor or physician before starting.
It is also helpful to combine pranayama with basic lifestyle habits for immunity — eating fresh, seasonal foods, staying hydrated, and getting adequate rest. Patanjali, through its yoga camps and wellness literature, often reinforces that these practices are most effective when combined with a balanced routine.
The
mind-body connection
Immunity is not just about fighting disease; it is about creating a state of overall harmony. Controlled breathing nurtures both mind and body, teaching patience, focus, and relaxation.
This inner stability reflects in stronger immunity because the body is no longer in a constant 'fight or flight' mode.
The beauty of these techniques is that they require no equipment, no expensive setup, and can be done anywhere. Just a few minutes of focused breathing every day can have a profound impact over time.
The ancient wisdom in a modern world
Patanjali's approach to yoga reminds us that ancient wisdom has a place even in our technology-driven world.
Breathing techniques may seem simple, but their benefits are deep and far-reaching. They offer a path to wellness that is sustainable, cost-free, and rooted in harmony with nature.
In a world where we often look for quick fixes, it is refreshing to turn to something as fundamental as the breath. The more we connect to it consciously, the more we strengthen our health from within.
Witnessing the power of yoga
I began practising Anulom Vilom and Kapalbhati regularly after attending a Patanjali yoga session. Within three months, I noticed fewer seasonal colds, better focus, and an overall lightness in my body. It felt like my system had reset itself.— Aditya Ray
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