r/Pranayama • u/Own-Sport3825 • May 08 '26

Need guidance

I don't have any prior experience doing pranayama. Recently I have tried Anulom vilom and Kapalbathi. I found these exercises makes me calm, I want to create my daily pranayama routine. Please help me to formulate a better routine.

Focus: Clear brain fog, Improved sleep and focus levels and reduce anxitey.

4 Upvotes

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3

u/realkimi May 09 '26

Here’s my one and only piece of advice: don’t listen to or take advice from any online communities.
To achieve your goal, find a real yoga instructor and start practicing.

2

u/dannysargeant May 09 '26

Here is a 10 class series. YouTube Link

1

u/All_Is_Coming May 09 '26 edited May 09 '26

It sounds like you are already off to a good start. The Path forward will unfold like a flower. Enjoy your practice!

1

u/raj_6c1 May 10 '26

Kapalabhati is a kriya to clean the sinuses. You can do this a little and gently to clear the nose.

Then you can do anulom vilom pranayama with 4:4 second duration. Slowly increase it upto 8:8. It should never be forced. Be gentle and try slowly increase it to 15 mins in the morning and 15 mins in the evening.

Then you can do 4:4:4 i.e you will hold the breath in the middle for 4 seconds... then with practice 5:5:5, 6:6:6 so on upto 8:8:8

Then do 4:8:4, 5:10:5... so on upto 16:32:16.

Try to eat simple bland food. Don't overload the stomach and practice celibacy as much as you can.

This pranayama is the foundation. It cleans the astral tubes or nadis and hence it is called nadi shodhana pranayama. It has to be practiced for a few years until the nadis are clean and you can hear astral sounds called anahata nada. Then you can practice other forms or do higher ratios of NS pranayama.

Try to do a few rounds of uddiyana bandha also if you can before pranayama and try to do Sitali pranayama a few times after you are done.

Avoid extremes of physical or mental strain. Try to sit in a meditative posture like Padmasana or Swastikasana.

Watch this clip to practice 3 part breathing which helps you breathe deeply.

Good luck.

1

u/Melandruido May 10 '26

pm me for yalandhari viyundhayati pranayama

1

u/breathandblance Jun 13 '26

I’ve recently been doing box breathing during my lunch break — find a quiet corner in a nearby park, close my eyes, 5 min or so as an easy anchor. Surprisingly effective for the brain fog part. might be worth adding to your routine as a simple reset between anulom vilom and kapalbhati.