Bollywood celebrity Malaika Arora shares her go-to pranayama techniques to boost energy and improve mental clarity.
Malaika Arora, a Bollywood celebrity who has practiced and preached yoga for years, says breathing techniques, or pranayama, are at the core of the ancient practice. Malaika, who celebrated her 50th birthday in 2025 and is a fitness icon in her own right, believes that certain breathing techniques can enhance mindfulness and overall health.
Malaika took to Instagram on the first Monday of 2026 to post a Monday motivation reel in which she is seen practicing pranayama. She writes: “POV: Pranayama is not optional. It is the heart of yoga.”
What is Pranayama?
Pranayama comes from the Sanskrit words “prana” (life force) and “ayama” (expansion or control). This is a way to control your breathing and is part of yoga. Although yoga is often thought of primarily in terms of poses (asanas), pranayama is usually considered the core of the practice. There’s more to it than just breathing. It connects your breath to your mind and body, creating balance and a deep sense of well-being.
Malaika Arora believes in these pranayama techniques
There is more than one type of breathing. Mindful breathing can vary in speed and pattern. Malaika says she practices five different breathing techniques for good health:
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Bhastrika
The beginning of pranayama is bhastrika, or bellows breathing. Consider agriculture, where crops require air and rain to grow. Bhastrika has a similar effect on your body by bringing energy.
manner: To practice Bhastrika, sit comfortably with your back straight on a chair or on the floor. First, take a deep breath through your nose and fully expand your belly. Next, exhale quickly and forcefully through your nose, tightening your stomach to expel the air. Take another deep breath and repeat this cycle of rapid breathing about 10 to 15 times. Then return to normal breathing.
advantage: Bhastrika benefits the body by providing energy. This exercise will help energize your body and clear your mind. Increases metabolism and increases oxygen supply.
2. Kapalbhati
Next up is Kapalbhati, also known as the glowing skull bracelet. This term emphasizes how the practice can purify and refresh the mind. It feels like I’m doing some brain-friendly spring cleaning.
manner: Please sit comfortably. Take a deep breath to fill your lungs. Next, exhale forcefully through your nose while pulling your belly button toward your spine. Allow your body to inhale naturally. Repeat this process for 20-30 rounds.
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advantage: Kapalbhati supports the digestive system, increases blood oxygen and clears the mind. Malaika Arora uses it to make her skin glow and keep her energy high. She often says this is her favorite way to instantly boost her mood.
3. Anuloma Viloma
Anuloma viloma, or alternate nostril breathing, is a technique that balances the mind and promotes calmness. A great option for those dealing with stress.
manner: Sit comfortably with your back straight. Use your right thumb to close your right nostril. Breathe deeply through your left nostril. Next, close your left nostril with your ring finger and release your right nostril. Exhale through your right nostril. Repeat this and switch sides. Aim to do this for about 5 to 10 minutes, using calm, rhythmic breathing.
advantage: This habit improves lung capacity, calms the mind, balances both hemispheres of the brain, and supports mental health. Malaika adds it to her daily routine to start her day peacefully.
4. Baramuri
Baramuri, or bee breathing, is a simple technique that produces a humming sound while exhaling. This habit may seem unusual at first, but it quickly becomes a helpful way to reduce daily stress.
manner: Sit on the floor with your legs crossed and your back straight. Take a deep breath. As you exhale, feel the vibrations in your throat and head and make a humming sound. You can feel the humming more by covering your ears with your fingers. Focus on the positive emotions that arise during this exercise.
advantage: Balamuri calms the nervous system and reduces feelings of anxiety and frustration. It feels like a mini-vacation in the middle of a busy day. Celebrities like Malaika appreciate its calming effects and often recommend it to people who are feeling stressed.
5. Uzito
Ujito, also known as chant breathing. This is a technique that combines sound and breathing. We offer helpful ways to deepen your meditation and connect with yourself.
manner: Start by taking a deep breath. As you exhale, chant “Om” or whatever sound feels right to you. Stretch the sound as far as is comfortable and pay attention to the vibrations in your body.
advantage: Chanting while breathing strengthens the connection between mind and body. It also reduces stress and improves concentration. Like Malaika, I find this technique extremely helpful in increasing my spiritual connection while staying grounded during busy times.
