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I'd recommend starting with Alternate Nostril breathing and Bhastrika. Each exercise takes about 5 minutes each. For both exercises, try them with the eyes open until you can do it with eyes closed. Then follow the routine.

Alternate Nostril Breathing (ANB) Routine: 2 minutes ANB. Rest* 1 minute. 2 minutes ANB. Benefits: Good for when you're feeling overwhelmed by tech or too many thoughts at Video example: https://www.youtube.com/watch?v=8VwufJrUhic (3:20 - 4:56) Notes: A lot of the videos I've found online have an awkward hand posture. I'm not sure it's necessary. The general idea is to close one nostril at a time and alternate breathing.

Bhastrika / Bellows breathing (BB) Benefits: Good for energy. Routine: 3 sets of 20 BB. Rest* 30 seconds between sets. Video example: https://www.youtube.com/watch?v=DByVSR2fX0k&t=1s. Notes: It might look a little funny, but it's worth a try. If you can, I would recommend sitting in vajrasana (https://en.wikipedia.org/wiki/Vajrasana_(yoga)). No worries if you can't sit like that.

Rest means sit with your eyes closed and breathe normally. Rest your hands on your lap palm facing up.

Bonus* Ujayyi Breathing (UJ) Benefits: Really nice and really subtle breathe you can do anywhere. This is actually a very useful breath to be aware of. Routine: 2 minutes UJ. Rest* 1 minute. 2 minutes UJ. Video example: https://www.youtube.com/watch?v=ZwEdfOuhoY4 Notes: Foundational breath for yoga and pranayama (pranayama means breath control)

I personally do pranayama (3-stage pranayama w/ UJ breathing) with bhastrika and a kriya breathing exercise (SKY breathing) every morning. I also occasionally do alternate nostril breathing before meditation. This is something simpler, though, that I think anyone can try out and see if it works for them or not. There are also a lot of other good comments in this thread, but this is what I have personal experience with.






Not sure how ANB plays with https://en.wikipedia.org/wiki/Nasal_cycle

It’s supposed to balance it out.

How are you able to breath in with your other nostril? Only one nostril works to breathe at a time for me.

Use a finger/thumb to close a nostril and then breath from the other. If you can't really breath with a nostril due to some physical issue that's a different thing.



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