Pranayama: a routine to boost your immunity as autumn arrives

As autumn arrives, our bodies must adapt to changing temperatures, lower light levels, and often more pronounced fatigue. The immune system can then weaken, leaving the body more vulnerable to seasonal infections.
To support this transition, yoga offers a valuable practice: pranayama, the art of breath control.

These breathing exercises, passed down for centuries in the Indian yogic tradition, go far beyond simply increasing lung capacity. They act deeply on the nervous, energetic, and immune systems, helping to purify the body, calm the mind, and boost vitality.

Here is a routine of 5 pranayamas specially chosen to boost your natural defenses and strengthen your inner balance:

• Brahmari pranayama (bee breath)
• Chandra bhedana (lunar breath)
• Anulom Vilom (alternate nostril breathing)
• Kapalbhati (skull-shining breath)
• Surya Bheda (solar breath)

1. Brahmari Pranayama – the bee breath

Origin: "Brahmari" comes from the Sanskrit word bhramar, meaning "black bee."
During exhalation, a humming sound is emitted, reminiscent of a bee's buzz.

Benefits:

• Soothes the nervous system and calms the mind
• Reduces anxiety, stress, and mental agitation
• Promotes restorative sleep
• Prepares the body for better recovery

Technique: Sit with your back straight and shoulders relaxed. Close your eyes and inhale deeply through your nose. As you exhale, with your mouth closed, produce a continuous, soothing hum.

To enhance the effect, practice Yoni Mudra: index fingers on your closed eyelids, middle fingers beside your nose (without blocking it), ring fingers at the corners of your lips, thumbs on your ears.

Repeat 5 to 10 cycles, pausing between each to observe your sensations.

2. Chandra Bhedana – the lunar breath

This breath, connected to the left nostril (lunar energy), has a cooling and soothing effect.

Benefits:

• Reduces stress and nervousness
• Cools the body and soothes excess heat
• Improves digestion
• Promotes a state of deep relaxation (ideal at the end of the day or in hot weather)

Technique: Sit for a moment with your back straight. Place your right hand in nasagra mudra (index and middle fingers on your forehead). Close your right nostril with your ring finger. Inhale through your left nostril. Exhale gently through your right nostril. Repeat several cycles, breathing slowly and mindfully.

3. Anulom Vilom – alternate nostril breathing

Also called Nadi Shodhana, this breath alternates inhalation and exhalation between the two nostrils.

Benefits:

• Purifies the energy channels (nadis)
• Reduces stress and intrusive thoughts
• Promotes peaceful sleep
• Balances the two hemispheres of the brain and harmonizes energies

Technique: Sit cross-legged or on a chair, with your back straight. Place your right hand in nasagra mudra. Close your right nostril, inhale through the left. Close the left nostril, exhale through the right. Inhale through the right, close it, exhale through the left.

Repeat several cycles calmly.

4. Kapalbhati – the skull-shining breath

Origin: "Kapal" means skull and "Bhati" means to shine.
This pranayama is a purification technique (shat kriya) designed to eliminate toxins through rapid, active exhalations.

Benefits:

• Detoxifies the lungs and digestive system
• Revitalizes the body and clears the mind
• Improves digestion and stimulates metabolism
• Gives radiance to the face and skin
• Awakens energy and strengthens immunity

Technique: Sit up straight right away, with your back upright. Inhale deeply. Exhale forcefully through your nose while contracting your belly (the navel moves toward the spine). Inhalation happens naturally, without effort. Repeat about 20 exhalations per cycle, 2 to 3 cycles.

⚠️ Specific contraindications:

Avoid Kapalbhati if you are pregnant, menstruating, or suffer from high blood pressure, digestive disorders, lower back pain, a herniated disc, or neck injuries.

5. Surya Bheda – the solar breath

A symbol of solar energy (pingala nadi), Surya Bheda stimulates vitality and inner warmth.

Benefits:

• Increases energy and physical strength
• Warms the body and stimulates metabolism
• Improves concentration
• Balances the autonomic nervous system
• According to ancient texts, awakens the Kundalini

Technique: Settle into a stable meditative posture (sukhasana, padmasana). Place your right hand in nasagra mudra. Close your left nostril, inhale slowly through the right. Hold your breath (kumbhaka), activating Jalandhara bandha (chin toward chest) and Mula bandha (pelvic floor contraction) if possible. Exhale slowly through the left nostril (or the right, depending on the school). Start with a 1:2:2 rhythm (e.g., 10s inhalation / 20s retention / 20s exhalation).

General precautions and contraindications

Pranayama is a powerful practice that should be approached gently and mindfully.

Listen to your body: if you feel dizziness, palpitations, or discomfort, stop immediately.

Existing injuries: avoid practices that could aggravate your pain (back, neck, shoulders).

Serious health conditions (cardiac, neurological, respiratory): it is best to seek advice from a healthcare professional before you practice this.

Pregnancy: certain techniques (such as Kapalbhati or breath retention) are not recommended. Prefer gentle breathing such as Anulom Vilom.

Conclusion

Practicing these 5 pranayamas regularly is a simple and effective way to strengthen your immune system, especially during the change of season. Just a few minutes a day are enough to purify the body, calm the mind, and stimulate vital energy.

This autumn, give yourself this pause for conscious breathing to get through the season in good health and with greater serenity.