I had never taken breathing seriously—just like many of us. It’s something that happens so naturally, always running in the background, never needing our attention. Who would have thought that simply working on your breath could help heal inflammation?
Until my diagnosis with cervical stenosis and the inflammation that built up around my neck and shoulders, I too was unaware of how powerful breathwork could be. As my symptoms became more severe—stiffness, fatigue, and pain—I knew I had to explore a more mindful approach to healing. That’s when I turned to yoga, pranayama, and meditation—not just as practices, but as daily tools to reduce stress and support my body’s healing process.
Why Pranayama Helps With Inflammation: When we’re stressed, our breathing becomes shallow and fast—keeping our bodies in a constant state of alert. This increases cortisol, which over time contributes to chronic inflammation and tension. Through pranayama, we activate the parasympathetic nervous system, signaling to the body that it’s safe to relax, repair, and restore. This helps:
- Lower stress hormones
- Improve oxygen flow and circulation
- Stimulate detoxification
- Reduce oxidative stress
My 15-Min Pranayama Morning Routine: This is the sequence I follow every morning to feel calm, grounded, and physically lighter before I begin movement or meditation.
- Calm Long Breathing – Activates relaxation and reduces muscle tension
- Bhastrika (Bellows Breath) – Increases oxygen supply and boosts circulation
- AUM Chanting – Lowers stress levels and promotes emotional balance
- Single Nostril Exhaling (Ek Nadi Kapalabhati) – Detoxifies and clears mental fog
- Kapalabhati (Skull Shining Breath) – Stimulates digestion and energizes the body
- Alternate Nostril Breathing (Nadi Shodhana) – Balances the nervous system and improves focus
- Bhramari (Humming Bee Breath) – Relieves headaches and promotes inner calm
- Ujjayi (Ocean Breath) – Regulates body temperature and soothes the mind
How to Start: If you’re new to pranayama, start small. Just 2–3 minutes a day with one or two exercises. Build consistency over intensity. And always listen to your body—pause or slow down if needed.
A Note From Me: This practice has become the quiet anchor in my healing routine. It helps ease stiffness, support energy levels, and bring me back to a place of balance. Breath is free, always available, and so incredibly powerful when used with intention.
Want to learn each technique in detail? Comment or DM me on Instagram @ai.with.ad and I’d be happy to share a step-by-step guide!
A Journey to Anti Inflammation through Holistic Healing
AI with AD 
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