Malaika Arora says Pranayama is the ‘heart of yoga’, swears by these 5 breathing techniques

Malaika Arora, a Bollywood movie star who has practiced and preached yoga for years, says respiratory strategies, or pranayama, are on the core of the traditional observe. Malaika, who celebrated her fiftieth birthday in 2025 and is a health icon in her personal proper, believes that sure respiratory strategies can improve mindfulness and general well being.

Malaika took to Instagram on the primary Monday of 2026 to put up a Monday motivation reel through which she is seen training pranayama. She writes: “POV: Pranayama is just not elective. It’s the coronary heart of yoga.”

What’s Pranayama?

Pranayama comes from the Sanskrit phrases “prana” (life pressure) and “ayama” (enlargement or management). This can be a solution to management your respiratory and is a part of yoga. Though yoga is usually considered primarily when it comes to poses (asanas), pranayama is normally thought of the core of the observe. There’s extra to it than simply respiratory. It connects your breath to your thoughts and physique, creating steadiness and a deep sense of well-being.

Malaika Arora believes in these pranayama strategies

There’s multiple sort of respiratory. Conscious respiratory can differ in velocity and sample. Malaika says she practices 5 completely different respiratory strategies for good well being:

1. Bhastrika

The start of pranayama is bhastrika, or bellows respiratory. Think about agriculture, the place crops require air and rain to develop. Bhastrika has the same impact in your physique by bringing vitality.

method: To observe Bhastrika, sit comfortably along with your again straight on a chair or on the ground. First, take a deep breath by means of your nostril and absolutely develop your stomach. Subsequent, exhale rapidly and forcefully by means of your nostril, tightening your abdomen to expel the air. Take one other deep breath and repeat this cycle of fast respiratory about 10 to fifteen occasions. Then return to regular respiratory.

benefit: Bhastrika advantages the physique by offering vitality. This train will assist energize your physique and clear your thoughts. Will increase metabolism and will increase oxygen provide.

2. Kapalbhati

Subsequent up is Kapalbhati, also called the glowing cranium bracelet. This time period emphasizes how the observe can purify and refresh the thoughts. It seems like I am doing a little brain-friendly spring cleansing.

method: Please sit comfortably. Take a deep breath to fill your lungs. Subsequent, exhale forcefully by means of your nostril whereas pulling your stomach button towards your backbone. Enable your physique to inhale naturally. Repeat this course of for 20-30 rounds.

benefit: Kapalbhati helps the digestive system, will increase blood oxygen and clears the thoughts. Malaika Arora makes use of it to make her pores and skin glow and preserve her vitality excessive. She usually says that is her favourite solution to immediately increase her temper.

3. Anuloma Viloma

Anuloma viloma, or alternate nostril respiratory, is a way that balances the thoughts and promotes calmness. A fantastic possibility for these coping with stress.

method: Sit comfortably along with your again straight. Use your proper thumb to shut your proper nostril. Breathe deeply by means of your left nostril. Subsequent, shut your left nostril along with your ring finger and launch your proper nostril. Exhale by means of your proper nostril. Repeat this and swap sides. Goal to do that for about 5 to 10 minutes, utilizing calm, rhythmic respiratory.

benefit: This behavior improves lung capability, calms the thoughts, balances each hemispheres of the mind, and helps psychological well being. Malaika provides it to her each day routine to start out her day peacefully.

4. Baramuri

Baramuri, or bee respiratory, is a straightforward approach that produces a buzzing sound whereas exhaling. This behavior could appear uncommon at first, but it surely rapidly turns into a useful solution to cut back each day stress.

method: Sit on the ground along with your legs crossed and your again straight. Take a deep breath. As you exhale, really feel the vibrations in your throat and head and make a buzzing sound. You may really feel the buzzing extra by masking your ears along with your fingers. Concentrate on the optimistic feelings that come up throughout this train.

benefit: Balamuri calms the nervous system and reduces emotions of hysteria and frustration. It seems like a mini-vacation in the course of a busy day. Celebrities like Malaika recognize its calming results and infrequently advocate it to people who find themselves feeling careworn.

5. Uzito

Ujito, also called chant respiratory. This can be a approach that mixes sound and respiratory. We provide useful methods to deepen your meditation and join with your self.

method: Begin by taking a deep breath. As you exhale, chant “Om” or no matter sound feels proper to you. Stretch the sound so far as is comfy and take note of the vibrations in your physique.

benefit: Chanting whereas respiratory strengthens the connection between thoughts and physique. It additionally reduces stress and improves focus. Like Malaika, I discover this method extraordinarily useful in rising my non secular connection whereas staying grounded throughout busy occasions.