This 15-minute routine (box breathing, alternate-nostril breathing, bhramari) can help you feel more relaxed — but calling it a routine 'for immunity' goes well beyond what the research actually shows.

noli's read

The only trial that seriously links a breathing practice to a real, measured immune response is Kox et al. 2014 (PNAS): 12 volunteers trained for 10 days in a method combining breathing, cold exposure, AND meditation showed, after being injected with a bacterial endotoxin, a dampened inflammatory response compared to 12 untrained controls. That finding is real but preliminary (small sample, short-term effect), and crucially it concerns a three-part combination that includes cold exposure — not a cold-free pranayama routine like this one. Extrapolating 'boosts immunity' to this video, which combines only box breathing, alternate-nostril breathing, and bhramari with no cold exposure, borrows the scientific credibility of a study that doesn't test this exact protocol. The rest of the content (stress, energy, balance) rides on the same modest evidence already covered by other slow-breathing videos in this set. Verdict: unproven for the 'immunity' claim specifically — the closest existing study doesn't cover this protocol.

the sources

1. 1Zaccaro A et al. 2018