"Most of us aren’t even aware of how we’re breathing. Our breath becomes shallow, and that changes how we feel and how we perform." – Anvay Dixit, founder of Yogic Gurukul
Breath is the body’s metronome. When it ticks smoothly, everything else, be it your focus, movement, or even mood - falls into rhythm. But the moment it stutters, it’s like a watch that’s lost its beat: things feel off, scattered, out of sync.
That’s exactly what Anvay dives into in our latest session on breath work. The video’s right here — and before you scroll on, try watching it with one conscious inhale and exhale. Feels different already, doesn’t it?
Anvay reminds us of a simple truth: most of us are breathing wrong. Between deadlines, workouts, and juggling life, our breaths shrink into shallow, anxious sips. Breath work is about taking that power back. It’s not a new-age hack; it’s an ancient practice that modern science keeps proving right.
1. Kapalbhati – A Cleanse For Your Lungs
Think of this as the “Ctrl+Alt+Del” of your respiratory system. Kapalbhati clears out stale air so your lungs have room for fresh oxygen. Anvay calls it a kriya, a cleansing technique, and that’s exactly what it feels like: blowing out cobwebs you didn’t know were there.
Science backs this up too: Studies show that Kapalbhati improves lung function and even boosts metabolism. For the everyday athlete, it’s like resetting your system before you lace up your shoes.
2. Anulom Vilom – Left Meets Right
Alternate nostril breathing is a crowd favorite, and not just because it looks cool on Instagram. Anvay explains how it balances your nostrils (and by extension, your nervous system). One side activates calm, the other focus, and switching between them is like tuning an instrument until it plays in harmony.
Fun fact: Neuroscientists have found that Anulom Vilom can actually improve cognitive performance by balancing hemispheric brain activity. Translation? It helps you make better decisions, whether that’s at the squat rack or in a boardroom.
3. Bhramari – The Buzz that Calms
This one is my personal favorite too — the humming bee breath. With your ears and eyes gently closed, you hum like a bee. Sounds simple, but what it does to your mind is profound.
Anvay points out how it lowers cortisol (the stress hormone). Picture it like white noise for your nervous system: instead of overthinking, you get one steady sound to ride on. Yoga philosophy meets neuroscience in a practice that can leave you calmer than your post-run endorphins.
Breath Work in Real Life
"The beauty of breath work is that you can do it anywhere, anytime - even at your desk," Anvay shares.The beauty of these practices is that they don’t need a fancy setup, or even more than five minutes. Anvay suggests doing them:
-
Before a stressful presentation (so you don’t run out of breath halfway through).
-
After a workout (to shift the body from “fight mode” to “recovery mode”).
-
Anytime your brain feels like 15 tabs are open and all playing music at once.
Closing Breath
Breath work won’t magically delete your to-do list, but it will make you better equipped to face it. As Anvay Dixit says, “This is something you can do anytime, anywhere — and it changes the way you feel about your day.”
For the everyday athlete, it’s a reminder that performance doesn’t just come from muscles and movement. It comes from the quiet, steady rhythm that fuels it all: your breath.
