5 breathing exercises that keep us warm in winter

When the winter freeze sets in, staying warm becomes the top priority. While covering up and drinking hot beverages is good, did you know that some breathing exercises can naturally generate heat within the body? According to a 2023 study, daily deep breathing contributes to positive physiological responses such as decreased blood pressure and sympathetic activity. These practices improve our inner warmth, improve blood circulation, and boost energy levels—all while calming your mind. Here are 5 powerful breathing exercises to help us stay cosy and comfortable during the colder months.

Surya Bheda Pranayama

Surya Bheda, or sun piercing breath, is a pranayama technique that activates the body’s solar (warming) energy. By inhaling through your right nostril and exhaling through the left, this exercise stimulates your body’s internal heat, perfect for cold weather.

How to do it:
1. Sit in a relaxed position, closing your left nostril with your ring finger.
2. Inhale deeply through your right nostril.
3. Close your right nostril with your thumb and exhale through your left nostril.
4. Repeat this cycle for 8–10 rounds.

Bhastrika

Bhastrika is an breathing exercise that acts like a bellows, stoking your body’s inner fire. It involves deep and forceful breaths that energize the lungs, increase oxygen intake, and warm the body.

How to do it:
1. Sit cross-legged with your spine straight.
2. Inhale deeply through your nose, expanding your chest fully.
3. Exhale forcefully through your nose, using your abdominal muscles to push the air out.
4. Repeat for 10–15 breaths in quick succession, then pause for a few seconds before starting another round.

Ujjayi breathing

Ujjayi, also known as victorious breath, generates heat by slowing down your breath and focusing on controlled inhalation and exhalation. The slight constriction of your throat during exhalation creates a warming vibration.
How to do it:
1. Sit comfortably and close your eyes.
2. Take a slow, deep inhale through your nose, slightly constricting the back of your throat.
3. Exhale slowly through your nose, maintaining the throat constriction.
4. Repeat for 5–7 minutes.

Anulom Vilom

Though typically known for its calming effects, Anulom Vilom can also improve circulation and stabilize body temperature, making it an effective exercise for winter. By balancing your body’s energy flow, it enhances warmth from within.
How to do it:
1. Sit in a comfortable position.
2. Close your right nostril with your thumb and inhale deeply through your left nostril.
3. Close your left nostril with your ring finger, release your right nostril, and exhale through it.
4. Inhale again through your right nostril, then switch and exhale through the left.
5. Repeat for 5–10 minutes.

Kapalbhati

Even though it is considered to be a cooling exercise, Kapalbhati is a rhythmic breathing practice known to energise your body and generate internal heat. The rapid exhalation involved stimulates the diaphragm, increases oxygen flow, and improves blood circulation—helping your body fight the winter chill.
How to do it:
1. Sit comfortably and keep your spine straight.
2. Take a deep inhale and then exhale forcefully through your nose, contracting your abdominal muscles.
3. Allow passive inhalation between exhalations.
4. Perform 20–30 repetitions in one round and rest before starting another round.