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

Malaika Arora, a Bollywood superstar who has practiced and preached yoga for years, says respiration 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 respiration strategies can improve mindfulness and total well being.

Malaika took to Instagram on the primary Monday of 2026 to publish a Monday motivation reel by which she is seen working towards pranayama. She writes: “POV: Pranayama just isn’t elective. It’s the coronary heart of yoga.”

What’s Pranayama?

Pranayama comes from the Sanskrit phrases “prana” (life power) and “ayama” (enlargement or management). It is a method to management your respiration and is a part of yoga. Though yoga is commonly considered primarily when it comes to poses (asanas), pranayama is normally thought-about the core of the observe. There’s extra to it than simply respiration. 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 may be a couple of sort of respiration. Aware respiration can differ in pace and sample. Malaika says she practices 5 totally different respiration strategies for good well being:

1. Bhastrika

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

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

benefit: Bhastrika advantages the physique by offering power. 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 appears like I am performing some brain-friendly spring cleansing.

method: Please sit comfortably. Take a deep breath to fill your lungs. Subsequent, exhale forcefully via 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 maintain her power excessive. She usually says that is her favourite method to immediately enhance her temper.

3. Anuloma Viloma

Anuloma viloma, or alternate nostril respiration, is a way that balances the thoughts and promotes calmness. An excellent choice for these coping with stress.

method: Sit comfortably along with your again straight. Use your proper thumb to shut your proper nostril. Breathe deeply via your left nostril. Subsequent, shut your left nostril along with your ring finger and launch your proper nostril. Exhale via your proper nostril. Repeat this and change sides. Purpose to do that for about 5 to 10 minutes, utilizing calm, rhythmic respiration.

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 every day routine to start out her day peacefully.

4. Baramuri

Baramuri, or bee respiration, is an easy method that produces a buzzing sound whereas exhaling. This behavior could appear uncommon at first, nevertheless it shortly turns into a useful method to cut back every 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 protecting your ears along with your fingers. Deal with the constructive feelings that come up throughout this train.

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

5. Uzito

Ujito, also called chant respiration. It is a method that mixes sound and respiration. 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 respiration strengthens the connection between thoughts and physique. It additionally reduces stress and improves focus. Like Malaika, I discover this method extraordinarily useful in growing my religious connection whereas staying grounded throughout busy occasions.