Vidya Malavade’s morning breathwork routine: What sxperts say about kumbhak

Vidya Malavade shared a post on social media showcasing the advantages of Kumbhak, a type of breathwork practiced by yogis. This form of breathwork includes two categories: Antarkumbhak, which involves inhaling and holding the breath, and BahyaKumbhak, which entails exhaling and holding the breath.

According to Saurabh Bothra, a founder of Habuild and certified yoga instructor, Kumbhak offers numerous benefits. It can enhance lung capacity, increase mental focus, and relax the nervous system. Starting your day with breath retention can calm your nervous system, promote fresh blood flow to your body, providing an energy boost through proper oxygenation, and rejuvenating your body.

Dr Deepti Sinha, lead consultant at the CK Birla Hospital (R), Delhi, agrees with Bothra. She emphasizes the importance of techniques such as relaxed nose breathing, breath retention, and belly breathing for a calm and focused start to your day. Inhaling and exhaling through your nose helps humidify the air, improving respiratory comfort and supporting lung health.

Timing is also crucial, as Dr Sinha suggests doing this practice within 30 minutes of waking up. This works like a natural alarm for your body and helps you feel awake, energized, and clear-headed, preparing your body and mind for the day. Pairing this practice with sunlight and a glass of water aligns with your body's natural circadian rhythm.

Bothra and Sinha believe that any type of breathwork makes for a mindful practice early in the morning. This positive start sets the tone for stress management, increasing resilience, and focus throughout the day. If your mornings are chaotic, they recommend doing yoga first thing, as it combines movement and breathwork, clearing your mind, improving focus, and helping you feel more alert.

Bothra further suggests even a few minutes of pranayama can clear your mind, improve focus, and boost alertness. Whether you have 5 minutes or 30, incorporating breathwork into your morning routine is definitely worth it.