Pranayama allows you to control the flow of your breath and increase your life energy.
These breathing practices reveal the light of pure consciousness and bring mental clarity.
– Patanjali’s Yoga Sutra, 2.49 and 2.52 🌬️✨🕉️
These breathing practices reveal the light of pure consciousness and bring mental clarity.
– Patanjali’s Yoga Sutra, 2.49 and 2.52 🌬️✨🕉️
Take a functional posture and create space within your body, so you can consciously guide your breath to activate your parasympathetic nervous system – the part of your body that promotes rest and regeneration.
The parasympathetic system works in balance with the sympathetic nervous system. Together, they help your body automatically adapt to the constantly changing conditions of your environment.
The parasympathetic part is often called the “rest and digest system.”
The parasympathetic part is often called the “rest and digest system.”
Conscious breathing stimulates it – as well as your vagus nerve and even your digestion – supporting the regeneration of your organs.
Pranayama nourishes both body and mind, strengthens your immune system, and enhances your prana, your vital life force.
Pranayama nourishes both body and mind, strengthens your immune system, and enhances your prana, your vital life force.
🌬️ Try my Diaphragm Elevator exercise
Feel your breath. You may want to place one hand on your chest and the other between your sternum and your navel and feel your air flowing in your body. Can you feel the cool air flowing in through your nose, and the warmth as it leaves your body again?
Are your inhalations and exhalations the same length, or different?
Do you notice pauses between breaths? How does it feel?
Are your inhalations and exhalations the same length, or different?
Do you notice pauses between breaths? How does it feel?
Sense how your diaphragm lowers as you inhale – like an elevator moving down – and lifts again as you exhale.
The gentler your breath flows, the better.
The gentler your breath flows, the better.
Breathe in softly, calmly, and slowly – and breathe out just as quietly and smoothly.
The more relaxed and unhurried your inner elevator or wave of breath becomes, the more your body regenerates.
The more relaxed and unhurried your inner elevator or wave of breath becomes, the more your body regenerates.
You can use your imagination: picture an inner elevator, or the sea, where the waves “flow in” to the shore and “flow out” back into the ocean.
If you can feel your breath moving slowly, evenly, and peacefully through your body, that’s just as valuable.
If you can feel your breath moving slowly, evenly, and peacefully through your body, that’s just as valuable.
A variation to support exhalation:
If you wish, you can use the Ujjayi breath – a technique in which you gently narrow your glottis while keeping your mouth closed.
By slightly contracting the throat as you breathe, a soft, barely audible sound is created.
By slightly contracting the throat as you breathe, a soft, barely audible sound is created.
The idea is to exhale twice as long as you inhale, helping to release excess oxygen and calm the nervous system.
Only practice as long as it feels pleasant and light for you.
Only practice as long as it feels pleasant and light for you.
Take a few soft breaths in and out, feel your breath pathway and your diaphragm movement before you begin:
💫
Inhale for 1 second – the diaphragm lowers.
Exhale for 2 seconds – the diaphragm lifts.
Gradually increase: inhale for 2, then 3 seconds – exhale for 4, then 6, and so on, as long as it feels comfortable.
Inhale for 1 second – the diaphragm lowers.
Exhale for 2 seconds – the diaphragm lifts.
Gradually increase: inhale for 2, then 3 seconds – exhale for 4, then 6, and so on, as long as it feels comfortable.
Finally, let your breath return to its natural, gentle rhythm and simply observe.
You may notice your body feeling gently restored and your mind calm.
You may notice your body feeling gently restored and your mind calm.
🌙✨ This exercise can be a wonderful way to prepare body and mind for a restful night’s sleep.
If your thoughts are still active, ask yourself softly:
“What was the last beautiful moment of my day?” 🌙✨
If your thoughts are still active, ask yourself softly:
“What was the last beautiful moment of my day?” 🌙✨
🌬️ Our breath is our mirror 🪞
Our breath reflects our relaxation, tension, fear, or pain.
If we don’t consciously guide it, it adapts to our emotional state.
If we don’t consciously guide it, it adapts to our emotional state.
Every form of stress immediately triggers an alarm reaction in the brain – preparing the body for fight or flight.
Almost all available energy is sent to the muscles, while other body functions switch into energy-saving mode, doing only what’s absolutely necessary.
Almost all available energy is sent to the muscles, while other body functions switch into energy-saving mode, doing only what’s absolutely necessary.
This happens not only with real, experienced stress but also with perceived stress – what we see, hear, or read.
Whether it’s the news or an exciting film, the brain doesn’t distinguish between reality and imagination; it feels right in the middle of it and reacts accordingly.
Whether it’s the news or an exciting film, the brain doesn’t distinguish between reality and imagination; it feels right in the middle of it and reacts accordingly.
That’s perfectly fine – as long as we then give body and mind time to recover.
But we rarely do. One stress follows another.
But we rarely do. One stress follows another.
Then we grab our yoga mat and rush to class, hoping to finally find a few minutes of relaxation 🤭.
True regeneration of body and mind hardly finds space in our modern lives – and that wears down the immune system.
True regeneration of body and mind hardly finds space in our modern lives – and that wears down the immune system.
Our bodies have remarkable self-healing powers, but they need time and energy – something we usually allow only during sleep.
Our ancestors in the Stone Age, after fleeing or fighting, would retreat to their cave to recover – to tend their fur, chew their food slowly.
They had no distractions: no computers, no books, no world news, no commuting, no fixed working hours.
They had no distractions: no computers, no books, no world news, no commuting, no fixed working hours.
Today, we suffer from a chain of constant stress impulses that accelerate our breathing, rarely balanced by conscious deceleration.
This automatic process has a major impact on our health.
This automatic process has a major impact on our health.
If you don’t guide your breath, it simply reacts.
Pranayama helps you to slow down the flow of your breath, strengthen your health, and increase your life energy.
Pranayama helps you to slow down the flow of your breath, strengthen your health, and increase your life energy.
✨ Recognize your breath as a precious friend. 😉💛
Take care of your nose and sinuses — they are essential for healthy breathing!
Consistent nasal breathing in all situations — including during exercise, while speaking, and especially at night — promotes slow and natural respiration.
With every exhalation through your nose, you release a bit of moisture, which naturally nourishes and cares for your nasal mucosa.
With every inhalation through your nose, you activate a truly remarkable system:
🦠 Your nose filters dust, viruses, and bacteria through fine cilia — up to one billion particles per day. It also harnesses the disinfecting power of nitric oxide (NO) produced in your sinuses.
🔥 Your nose and sinuses act as a heating system, warming the incoming fresh air (especially in winter) to body temperature before it enters your lungs — protecting your bronchi.
💧 Your nose humidifies the air you breathe in and retains up to 50% of the body’s moisture.
👃 Your nose activates your sense of smell.
⚖️ Your nose regulates how much air flows into your body. That’s why nasal breathing can help reduce or even prevent hyperventilation, tension, and inner restlessness.
With every exhalation through your nose, you release a bit of moisture, which naturally nourishes and cares for your nasal mucosa.
With every inhalation through your nose, you activate a truly remarkable system:
🦠 Your nose filters dust, viruses, and bacteria through fine cilia — up to one billion particles per day. It also harnesses the disinfecting power of nitric oxide (NO) produced in your sinuses.
🔥 Your nose and sinuses act as a heating system, warming the incoming fresh air (especially in winter) to body temperature before it enters your lungs — protecting your bronchi.
💧 Your nose humidifies the air you breathe in and retains up to 50% of the body’s moisture.
👃 Your nose activates your sense of smell.
⚖️ Your nose regulates how much air flows into your body. That’s why nasal breathing can help reduce or even prevent hyperventilation, tension, and inner restlessness.
Unfortunately, even when we breathe through the nose, we tend to inhale too much air. This happens because of constant stimulation of our sympathetic nervous system and too little activation of the parasympathetic system.
My diaphragm elevator exercise is just what you need to activate your parasympathetic nervous system and promote calmer breathing.
🌬️ Kapalabhati – The Cleansing Breath
Kapalabhati is a fascinating pranayama practice designed to exhale excess oxygen from the body.
Take a functional posture so your Prana — your life energy — can flow freely.
This works best while standing upright or in a comfortable, tall seated position.
Take a functional posture so your Prana — your life energy — can flow freely.
This works best while standing upright or in a comfortable, tall seated position.
Focus only on the exhalation. The inhalation happens naturally — you don’t need to think about it.
Place your index finger horizontally under your nose and imagine a tiny piece of lint or paper stuck there that annoys you — and you want to blow it away through your nose with short, firm breaths.
But the little troublemaker doesn’t go away — it just flutters in the air — so you keep trying to blow it off again and again with quick exhalations through your nose.
But the little troublemaker doesn’t go away — it just flutters in the air — so you keep trying to blow it off again and again with quick exhalations through your nose.
You can do this exercise in three rounds of ten sharp exhalations each, or simply as many rounds and breaths as feel good to you right now.
A clear and well-cared-for nose is truly important.
There’s a nasal cleansing tube that yogis traditionally use to rinse and purify the nose.
Today, there are many easy-to-use options — nasal sprays, neti pots, and saline rinses — all designed to keep your nose clean and healthy.
Today, there are many easy-to-use options — nasal sprays, neti pots, and saline rinses — all designed to keep your nose clean and healthy.
You can also massage along your sinuses with your index fingers, gently lifting the sides of your nose to open your nasal passages — this can bring noticeable relief.
After exhaling through your nose, hold your nose closed with your fingers for 3 to 5 seconds while making very small “yes-yes” or “no-no” head movements — this can also have a liberating and releasing effect.
Another beautiful and effective practice for clear breathing, moist sinuses, and even skin care is this:
Prepare a pot of chamomile tea, let it cool slightly, then grab a towel and carefully drape it over your head.
Lean your head gently over the warm chamomile steam and let your breath flow naturally.
Play with the towel to ensure you have enough air and don’t burn yourself — you’ll manage beautifully 🫶.
Lean your head gently over the warm chamomile steam and let your breath flow naturally.
Play with the towel to ensure you have enough air and don’t burn yourself — you’ll manage beautifully 🫶.
(Our dog Lea, by the way, moisturizes her nose with her tongue.) 🌳
With his paintings, the American lawyer and ethnologist George Catlin became an advocate for the indigenous peoples of the United States in the 19th century. From 1830 onward, the talented portrait painter visited around 50 tribes and documented their way of life:
Indigenous peoples teach their children from a very early age to breathe through the nose and never through the mouth.
Please don’t inhale through your mouth!
Maybe you also know this saying from my childhood:
"Close your mouth, there’s a draft!"
Maybe you also know this saying from my childhood:
"Close your mouth, there’s a draft!"
Just as a cold draft can make us sick, mouth breathing can harm our health.
While the nose regulates, filters, moistens, and warms the incoming air, the mouth—like a wide-open barn door—lets everything in without control.
While the nose regulates, filters, moistens, and warms the incoming air, the mouth—like a wide-open barn door—lets everything in without control.
The advantages of nasal breathing are exactly the disadvantages of mouth breathing.
If you don’t use your nose to breathe, it can become congested.
If you don’t use your nose to breathe, it can become congested.
Exhaling through the mouth, however, can be quite healthy.
Do you like to sing a lot? Keep it up! Singing increases lung capacity and promotes a steady, gentle airflow during exhalation.
But even then, it’s best to inhale through the nose.
Do you like to sing a lot? Keep it up! Singing increases lung capacity and promotes a steady, gentle airflow during exhalation.
But even then, it’s best to inhale through the nose.
When mouth breathing becomes a habit, the body takes in too much oxygen, and the brain gets used to it — encouraging even more mouth breathing to take in what it perceives as “necessary” extra oxygen.
With exclusive mouth breathing, the tongue’s natural impulse is lost — it no longer rests on the palate but drops down into the lower jaw.
This reduces ventilation of the Eustachian tube, which can affect hearing, narrows the airways, and causes the head to tilt backward to compensate for the restricted airflow.
This reduces ventilation of the Eustachian tube, which can affect hearing, narrows the airways, and causes the head to tilt backward to compensate for the restricted airflow.
This posture leads to tension in the spine, neck, and shoulders.
The ancient Greeks drew the spine as a “J”. Today, we draw it as an “S” — shaped in part by chronic mouth breathing.
In this compensatory posture, the weight of the tilted head presses on the back muscles, often causing pain.
The bend in the neck and upper spine can also put pressure on the brainstem, potentially causing headaches or even neurological problems.
The ancient Greeks drew the spine as a “J”. Today, we draw it as an “S” — shaped in part by chronic mouth breathing.
In this compensatory posture, the weight of the tilted head presses on the back muscles, often causing pain.
The bend in the neck and upper spine can also put pressure on the brainstem, potentially causing headaches or even neurological problems.
The tongue is a strong muscle — and it can help!
There are specific exercises for it in holistic facial yoga (I’ll just mention that here briefly).
There are specific exercises for it in holistic facial yoga (I’ll just mention that here briefly).
Mindfulness is the first step — becoming aware of whether, when, and how often you breathe through your mouth.
The second step is to let it go and gradually breathe more and more through your nose.
It may take time, but once you’ve taken the first step, you’re already on your way.
The second step is to let it go and gradually breathe more and more through your nose.
It may take time, but once you’ve taken the first step, you’re already on your way.
You can gently tape your mouth closed at night to help it stay shut while you sleep.
Use a medical-grade tape — I use a kinesiology tape because it’s skin-friendly.
I fold the ends over slightly so I can remove it easily, and I only place a small strip across the center of my lips.
Give it a try if you like!
Use a medical-grade tape — I use a kinesiology tape because it’s skin-friendly.
I fold the ends over slightly so I can remove it easily, and I only place a small strip across the center of my lips.
Give it a try if you like!
Finally, gift yourself your brightest, most radiant smile and thank yourself for taking this time — for you and your health.😃🙏
Do you notice the inner lift in my diaphragmatic breathing?
This beautiful image from the Franklin Method shows how the diaphragm lengthens during exhalation and shortens during inhalation.
Your diaphragm also enjoys a good side rib stretch:
As you inhale, lift your right arm upward, and as you exhale, stretch it to the left side. This movement stretches the muscles between your ribs.
Can you feel your ribs expanding like a fan?
Perhaps you can also sense how this exercise creates more space in your chest?
Your diaphragm also enjoys a good side rib stretch:
As you inhale, lift your right arm upward, and as you exhale, stretch it to the left side. This movement stretches the muscles between your ribs.
Can you feel your ribs expanding like a fan?
Perhaps you can also sense how this exercise creates more space in your chest?
🌀 Alternate Nostril Breathing (Nadi Shodhana)
Balance for Body and Mind — Harmony for Body, Mind, and Nervous System
Balance for Body and Mind — Harmony for Body, Mind, and Nervous System
Alternate nostril breathing is a calming yogic breathing practice.
It helps to balance the two main energy channels in the body —
the left side (moon, emotion) and the right side (sun, intellect).
It helps to balance the two main energy channels in the body —
the left side (moon, emotion) and the right side (sun, intellect).
This practice can:
🌿 deepen the breath
🧘♀️ calm the mind
💡 improve concentration
💓 and reduce stress
🌿 deepen the breath
🧘♀️ calm the mind
💡 improve concentration
💓 and reduce stress
As with all breathing exercises, do not push yourself — listen to your body rather than to instructions. The guidelines are only suggestions, ideas, and inspiration.
Connect with yourself and sense what rhythm (and whether a breath retention or pause feels right) suits you best right now.
Some yogis even faint during this practice because they follow instructions instead of their own inner rhythm.
Every day is different — do not compare yourself to others or even to yourself on other days.
Breathe in the rhythm that feels exactly right in this moment.
Trust your body — it knows. No one else does.
Connect with yourself and sense what rhythm (and whether a breath retention or pause feels right) suits you best right now.
Some yogis even faint during this practice because they follow instructions instead of their own inner rhythm.
Every day is different — do not compare yourself to others or even to yourself on other days.
Breathe in the rhythm that feels exactly right in this moment.
Trust your body — it knows. No one else does.
🧘 Preparation
Sit upright and comfortably (on a cushion or a chair).
Close your eyes, relax your face, and bring your awareness to your breath.
Take a few calm breaths in and out through the nose.
Rest your left hand gently on your knee.
Close your eyes, relax your face, and bring your awareness to your breath.
Take a few calm breaths in and out through the nose.
Rest your left hand gently on your knee.
For your right hand, use the Vishnu Mudra:
Fold the index and middle fingers slightly inward,
while keeping the thumb and ring finger active.
Fold the index and middle fingers slightly inward,
while keeping the thumb and ring finger active.
One full round of breathing consists of two breaths.
Always begin by inhaling through the left nostril and always end by exhaling through the left nostril.
Always begin by inhaling through the left nostril and always end by exhaling through the left nostril.
🌀 Technique: Alternate Nostril Breathing (without Breath Retention)
Beginners start without holding the breath, usually in a rhythm of 4:0:8
(4 seconds inhale : 0 seconds hold : 8 seconds exhale)
Do 5 rounds — this takes about 2 minutes.
(4 seconds inhale : 0 seconds hold : 8 seconds exhale)
Do 5 rounds — this takes about 2 minutes.
Close the right nostril with your thumb.
➤ Inhale through the left nostril. 🌬️
➤ Inhale through the left nostril. 🌬️
Close the left nostril with your ring finger, open the right.
➤ Exhale through the right nostril.
➤ Exhale through the right nostril.
Inhale through the right nostril.
Close the right, open the left.
➤ Exhale through the left nostril.
➤ Exhale through the left nostril.
🔁 Continue this alternating pattern calmly and evenly.
🌀 Technique: Alternate Nostril Breathing (with Breath Retention)
A possible rhythm: 4:8:8(:8)
(4 seconds inhale : 8 seconds hold after inhale : 8 seconds slow exhale : 8 seconds hold after exhale)
This cycle takes about 3–4 minutes.
(4 seconds inhale : 8 seconds hold after inhale : 8 seconds slow exhale : 8 seconds hold after exhale)
This cycle takes about 3–4 minutes.
💡 Tips:
Do not hold your breath if it feels uncomfortable.
The breath should be gentle, steady, and effortless.
Ideal before meditation or as a calming evening ritual. 🌙
🥱 Yawning
Yawning is a natural reflex — in humans as well as in animals.
It occurs in various emotional states:
when tired, bored, stressed, tense, embarrassed, hungry, and more.
Yawning is a natural reflex — in humans as well as in animals.
It occurs in various emotional states:
when tired, bored, stressed, tense, embarrassed, hungry, and more.
In Face Yoga, yawning is even practiced consciously:
🌀 It stretches many facial muscles,
🧘♀️ relaxes the face and mind, and
😊 can lift your mood.
🌀 It stretches many facial muscles,
🧘♀️ relaxes the face and mind, and
😊 can lift your mood.
Yawning is a deep inhale and exhale.
The cooler airflow during yawning can even help lower body temperature slightly ❄️.
The cooler airflow during yawning can even help lower body temperature slightly ❄️.
🏃 Runners often yawn right before the starting gun at sports competitions.
🎭 People also yawn before a performance or presentation.
🎭 People also yawn before a performance or presentation.
Yawning often appears in the evening as we grow tired.
Good oxygen supply then supports falling asleep 😴.
Good oxygen supply then supports falling asleep 😴.
🥱 And: yawning is contagious!
Especially empathetic people yawn faster in response —
and the closer our relationship to the yawner,
the more likely we are to catch the reflex 💞.
Especially empathetic people yawn faster in response —
and the closer our relationship to the yawner,
the more likely we are to catch the reflex 💞.
👉 Don’t suppress yawning or sighing —
they are natural ways the body regulates and relaxes.
they are natural ways the body regulates and relaxes.
Unless you’re yawning and sighing constantly. If that’s the case, observe when it happens — you might discover the reason yourself.
(Our dog Lea on the coast of Provence) 🐶🌊🇫🇷
🐝 Bhramari – The Bee Breath 🌬️🎶
Do you ever hum?
Inhale through your nose and, with your mouth closed,
let your “bee” fly, your Ferrari hum, your horse snort… 😉
Can you feel the vibration in your head and chest?
Inhale through your nose and, with your mouth closed,
let your “bee” fly, your Ferrari hum, your horse snort… 😉
Can you feel the vibration in your head and chest?
Let your lips rest lightly together so you can better feel the hum.
Relax your mouth, your vocal cavity, and your large tongue muscles.
Relax your mouth, your vocal cavity, and your large tongue muscles.
This vibration promotes circulation, stimulates the lymphatic system, and increases lung capacity.
It also helps to relax the mind, face, and jaw,
and supports releasing excess air from the body.
It also helps to relax the mind, face, and jaw,
and supports releasing excess air from the body.
✨ Variations:
Variation 1:
Inhale with a snoring sound and hum on the exhale →
Cleanses the throat and clarifies the voice.
Inhale with a snoring sound and hum on the exhale →
Cleanses the throat and clarifies the voice.
Variation 2:
Gently cover your ears with your fingers while humming →
Focus your attention on yourself and your inner sound.
Gently cover your ears with your fingers while humming →
Focus your attention on yourself and your inner sound.
Variation 3:
Allow small “flying” movements of your head and nose →
Notice how each movement changes your tone.
Allow small “flying” movements of your head and nose →
Notice how each movement changes your tone.
Try gently covering your ears and listen to your inner hum.
Practicing with real bees among lavender is a special joy…
(In the lavender fields of Provence) 💜
Practicing with real bees among lavender is a special joy…
(In the lavender fields of Provence) 💜