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Instructions: Sit comfortably or lie flat on your back. Place one hand on your chest and the other on your abdomen. Breathe in slowly through your nose, allowing your diaphragm (not your chest) to rise. Exhale slowly. Benefits: Increases lung capacity, reduces stress, and promotes relaxation.

Instructions: Sit in a comfortable position with your hands on your knees. Take a deep breath in, filling your lungs completely and then forcefully exhale. Repeat several times. Benefits: Increases oxygen supply to the brain, boosts energy levels, and improves respiratory function.

Instructions: Sit in a comfortable position and close your ears with your thumbs. Place your fingers on your forehead. Inhale and, as you exhale, make a humming sound like a bee. Benefits: Reduces stress and anxiety, improves concentration, and strengthens the voice.

Instructions: Similar to Nadi Shodhana, but with a focus on smooth and rhythmic breaths without holding the breath after inhalation. Benefits: Enhances cardiovascular function, reduces stress, and improves lung function.

Instructions: Sit in a comfortable position with a straight spine. Inhale normally and then expel the breath forcefully through the nose. Keep the inhales passive and focus on the exhales. Benefits: Cleanses the lungs, energizes the body, and improves digestion.

Instructions: Stick your tongue out and curl the sides of the tongue upwards into a tube. Inhale through the tube-like tongue, then exhale through the nose. Benefits: Cools the body, calms the mind, and decreases blood pressure.

Instructions: Sit in a comfortable position. Place your thumb on your right nostril and your ring finger on your left nostril. Close the right nostril and inhale slowly through the left. Now close the left nostril and exhale through the right. Alternate and continue. Benefits: Balances left and right hemispheres of the brain, calms the mind, and improves focus.

Instructions: Begin breathing normally and then slightly constrict the back of your throat to create a soft hissing sound while inhaling and exhaling through your nose. Benefits: Builds internal body heat, increases oxygenation, and helps maintain a rhythm in endurance exercises.

Instructions: Sit comfortably with a straight spine. Inhale to a count of four, hold the breath for a count of four, exhale for a count of four, and wait for a count of four before your next breath. Benefits: Creates a sense of balance and calm, enhances focus, and regulates the nervous system.