Malaika Arora Shares Five-Practice Pranayama Routine for Calm

On January 5, Malaika Arora used her Instagram platform to walk followers through a five-practice pranayama routine she credits with maintaining fitness and inner calm. The post distilled traditional breathing techniques into short how-to notes aimed at everyday practice. For yoga students and wellness-minded readers, the routine provides a compact sequence that can be slotted into morning or evening self-care, or used as a quick reset during a busy day.

The first practice Arora highlighted is Bhastrika, commonly called bellows breath. Per her notes, Bhastrika is energising and can help improve lung capacity. The basic approach involves active, forceful inhales and exhales through the nose with a controlled rhythm, performed in short rounds to raise alertness and circulation.

Kapalbhati, described as skull-shining breath, follows as an abdominal-focused technique. Arora’s guidance emphasizes quick, forceful exhalations driven by the diaphragm with passive inhalations, engaging the abdominal muscles. Practitioners often use Kapalbhati to stimulate digestion and tone core breathing mechanics, making it a practical addition to a morning routine.

Anulom vilom, or alternate nostril breathing, is included for its calming effects. The practice alternates breath between nostrils using thumb and ring finger to regulate airflow. Arora notes this technique helps calm the nervous system and sharpen focus, making it useful before work, study, or a mindful transition between activities.

Bhramari, known as bee breath, appears as the fourth element and is presented primarily for stress relief and sleep quality. The method uses a gentle, humming exhale that creates internal vibration; performed for several rounds, it can lower agitation and promote relaxation, according to the routine she shared.

The sequence closes with Udgeet or chanting Om, a vibration-focused practice intended to anchor mindfulness. Sustained vocalized exhalations and attention to internal resonance round out the session and offer a meditative finish.

The practical value is direct: these practices require no equipment, can be adapted to short sessions, and address common concerns—energy, digestion, stress, and focus. Start with short, guided rounds and build duration as comfort grows. Check with your healthcare provider before beginning pranayama if you have respiratory, cardiovascular, or other health conditions. The Instagram post is informational and reflects a personal routine, not medical advice, but it provides an accessible template for readers looking to deepen breathwork in daily life.