The Internal Flame
By Vijay Vaidya
There’s a particular kind of quiet that comes with cold weather, the way air feels thin, how mornings take a little longer to begin. We reach for sweaters and steaming cups, but sometimes warmth has less to do with what we wear and more with how we breathe.
Here are a few ways I’ve warmed myself up on misty Budhanilkantha mornings: Pranayama also known as breath work can turn the body into its own fireplace. On cold days, it’s one of the simplest ways to build inner heat, wake up circulation, and pull yourself back into your body when everything feels sluggish. The hardest thing is to find the time to do it. We rather just wake up and grab a cup of Chiya or coffee, and get the day started like that. Discipline is hard to maintain, but if you just take 20 minutes for yourself, you will notice a difference. Below are some of my go to Pranayama to do when feeling cold. Try it, and DM me @altitude_yoga and share with me your experiences.
Bhastrika: The Bellows Breath
If your body feels like it’s moving through syrup, this is the one. Bhastrika is sharp, rhythmic breathing air in, air out, both with equal strength. It’s a bit like fanning a fire: each breath stokes a little more energy. Sit tall, take a deep inhale through the nose, and exhale with the same force. Belly expands on the inhale, draws in on the exhale. Start with ten rounds, then rest. You’ll feel it, the pulse of warmth under your ribs, the buzz in your fingers. It’s not just about oxygen. Bhastrika wakes up the nervous system, shakes off lethargy, and sharpens focus. It’s the breath that gets things moving both literally and mentally.
Kapalabhati: The Skull-Shining Breath
Kapalabhati is lighter, snappier, more like a spark than a flame. The movement happens in the belly: quick, powerful exhales through the nose; the inhales take care of themselves. As you exhale feel the abdomen pulse inwards. It’s cleansing, almost like dusting off the inside of your head. Try twenty quick exhales, pause, and then notice the quiet after. It’s a surprisingly satisfying kind of stillness that moment where your body feels alive, your face flushed, and your mind oddly clear.
This breath builds heat, tones the core, and sharpens awareness. But more than anything, it leaves you feeling awake in a clean, uncomplicated way.
Ujjayi: The Ocean Breath (My Favourite)
And then there’s Ujjayi, my personal go-to when the air is cold and the day feels a little too loud. It’s quieter than the others, but somehow more powerful. You breathe through the nose, keeping the mouth closed, and gently constrict the back of the throat so the breath makes a soft oceanic sound like waves rolling in and out.
It’s subtle, steady, and deeply grounding. Ujjayi warms the body from the inside without strain. The warmth feels alive, less like heat and more like presence. It’s also the breath I use during movement, whether I’m flowing through asanas or just walking. There’s something about its rhythm that steadies everything, the mind, the pulse, the way you hold yourself. It’s the kind of warmth that lasts long after you’ve finished practicing.
Breath as Fire
What’s lovely about these practices is that they remind you warmth isn’t always something external. Breath has texture, it can be soft, sharp, or steady, and when you learn how to shape it, you change the way you feel inside your own skin. So, on those slow, cold mornings, try this: sit by a window, close your eyes, and let your breath do the work. You’ll feel your heartbeat come back into rhythm, your spine lengthens, and the quiet shift like you just lit a small fire inside yourself.
Feel free to reach out at any time on Instagram. @altitude_yoga, and share all your breath work experiences
