When the winter freeze sets in, staying warm becomes a top priority. While bundling up in warm clothing and drinking hot beverages are effective, certain breathing exercises can also help generate warmth naturally. Practices like deep, controlled breathing or techniques such as Kapalbhati and Bhastrika pranayama can stimulate circulation and increase body heat. By focusing on the breath, these breathing exercises help activate the body’s internal energy, improve blood flow, and promote warmth, providing an additional layer of comfort during colder months.
1. Kapalbhati (Skull Shining Breath)
Kapalbhati is a dynamic and powerful breathing technique that helps generate heat in the body and increase circulation. The rapid exhalations force the air out of the lungs, stimulating the digestive and circulatory systems. This practice warms the body and energizes the mind.
How to practice:
- Sit in a comfortable position with your spine straight.
- Inhale deeply through your nose.
- Exhale forcefully through the nose, using your abdominal muscles to push the air out.
- Continue with short, rapid exhalations, followed by passive inhalations.
- Start with 20-30 rounds and gradually increase as you become more comfortable.
2. Surya Bheda Pranayama (Solar Channel Breath)
Surya Bheda Pranayama is known for its ability to warm the body. This technique activates the solar energy (Pingala Nadi) in the body, which helps increase warmth and energy levels. It involves breathing through the right nostril, which is associated with heating energy.
How to practice:
- Sit in a comfortable position with your spine straight.
- Close your left nostril with your left thumb.
- Inhale deeply and slowly through the right nostril.
- Close the right nostril with your right thumb and release the left nostril.
- Exhale slowly through the left nostril.
- Repeat this cycle for a few minutes, ensuring smooth and controlled breaths.
3. Bhastrika (Bellows Breath)
Bhastrika is an invigorating breathing technique that increases the body’s internal heat. It involves forceful inhalations and exhalations, similar to the pumping of a bellows. This helps increase circulation, oxygenate the body, and warm the system.
How to practice:
- Sit in a comfortable, upright position.
- Inhale deeply and forcefully through the nose, expanding the abdomen.
- Immediately exhale forcefully through the nose, contracting the abdomen.
- Repeat the process rapidly for 10-20 rounds, then slow down to a normal breath.
- Take a few deep breaths after the practice to restore balance.
4. Ujjayi Breathing (Victorious Breath)
Ujjayi breathing helps generate internal heat by slightly constricting the back of the throat, which creates a sound similar to ocean waves. This technique is calming and helps regulate the body’s temperature, keeping you warm during winter.
How to practice:
- Sit comfortably with your spine straight.
- Inhale deeply through your nose while constricting the back of your throat (as if fogging up a mirror).
- Exhale slowly through your nose, keeping the throat constricted.
- The breath should sound like ocean waves or a soft whisper.
- Continue for several minutes, focusing on the warmth and sound of the breath.
5. Anulom Vilom (Nadi Shodhana or Alternate Nostril Breathing)
Anulom Vilom is a calming yet effective breathing exercise that balances the body’s energy channels. Though it is primarily used for relaxation, alternating the breathing between the nostrils helps to warm the body, especially when practiced with focused intention.
How to practice:
- Sit in a comfortable position with a straight spine.
- Close your right nostril with your right thumb and inhale deeply through your left nostril.
- Close your left nostril with your right ring finger, and release your right nostril.
Exhale slowly through the right nostril.
- Inhale deeply through the right nostril, close it with your thumb, and release the left nostril.
- Exhale slowly through the left nostril.
- Continue for 5-10 minutes, maintaining a slow and steady rhythm.
These breathing exercises stimulate internal warmth, boost circulation, and help maintain your body’s energy levels during the cold winter months.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
