Calming Pranayama, also called yogic breathing techniques, is generally designed for the purpose of regulating the breath in order to calm the mind, thereby reducing the levels of anxiety and shifting the autonomic nervous system from a state of ‘fight-or- flight ‘to a ‘rest-and-digest’ mode. These approaches are often characterised by deep, slow and rhythmic breaths which particularly focus on extended exhalations. 

Below is the process of the calming Pranayama, which is most effective for anxiety. 

• Bhramari Pranayama – Bee Breath — The word “Bhramari” is derived from the word of Sanskrit, which means black bee, due to the fact that in this technique of Pranayama, the breath encompasses a humming sound that is known for vibrating through the head as well as the chest, thereby creating a calming effect on the nervous system of a person. The benefits of Bhramari Pranayama include the reduction of anger, anxiety and frustration instantly. Moreover, it helps with insomnia as well. 
• Nadi Shodhana – Alternate Nostril Breathing — This approach of Pranayama is known to balance both the left and the right hemispheres of the brain. This further brings balance to both the emotional and logical sides of the mind. The benefits of Nadi Shodhana include a reduction in anxiety levels, a lowering of heart rate, thereby improving mental clarity as well. 
• Ujjayi Pranayama – Ocean Breath — Also called the “victorious breath”, this approach incorporates a slight constriction of your throat, thereby producing an ocean-like, soft sound. Benefits include increasing the supply of oxygen to your brain, calming the mind and reducing stress as well. 
• 4-7-8 Breathing – Relaxing Breath — This is a very rapid and effective approach for the reduction of anxiety and induction of sleep. Benefits include activation of the vagus nerve in order to calm the nervous system, thereby lowering heart rate. 
• Dirgha Pranayama – Three-Part Breath — This approach is a foundational technique that emphasises filling the body with air in exactly three parts, which are the ribs, the belly and the chest. Its benefits include relaxing deeply, which helps in grounding your body, thereby bringing attention to the present moment. 

Conclusion 

The best time for practising Pranayama is in the early morning or in the evening when you are on an empty stomach. The Pranayama should feel more comfortable and relaxing rather than being stressful. So, you must not force the breath or hold it for too long. The frequency of Pranayama is that you must start initially with 3 to 5 rounds and then increase to 10 or 15 rounds gradually as you start getting more comfortable. In case you have severe ear infections or high blood pressure, or have undergone recent eye surgery, such as glaucoma, you must consult a well-qualified Ayurvedic practitioner before starting this practice, specifically for Bhramnari and Kapalbhati. 

FAQs 

Q1: Would it be good to do this even during a panic attack? 

A1: Yes, specifically Bhramari or 4-7-8 can be practised even during a panic attack, as they can act as instant and short-term calming tools for the panic attack. 

Q2: What can I do if I start feeling dizzy? 

A2: You need to stop immediately and return to your normal breathing and then rest. You must not force the breath.