Breathing is something we do every day without thinking about it. However, when we pay attention to our breath, it can become an important part of our yoga practice. Pranayama is a traditional yogic practice that involves controlling and observing the breath through different breathing techniques.
There are many types of pranayama, and each uses a different breathing pattern. Some techniques focus on slow and gentle breathing, while others involve more active breathing. Regular practice may help support relaxation, concentration, and general well-being.
For beginners, understanding the different types of pranayama is a good way to start exploring yoga breathing exercises. Here are seven common pranayama techniques, their potential benefits, and how they are practised.
What Is Pranayama?
Pranayama is an important part of traditional yoga. The word comes from Sanskrit and is commonly associated with the regulation and expansion of the breath and vital energy.
During pranayama, a person pays attention to how they inhale, exhale, and sometimes pause between breaths. These breathing patterns help develop better breath awareness and bring attention to the present moment.
Pranayama can be practised separately or as part of a regular yoga routine. Some techniques are gentle enough for beginners, while others require proper instruction and experience.
7 Types of Pranayama Breathing Exercises
1. Anulom Vilom Pranayama
Anulom Vilom is one of the most widely practised yoga breathing exercises. It is also known as alternate nostril breathing because it involves breathing through one nostril at a time.
How to practise:
Sit comfortably with your back straight.
Close your right nostril gently with your thumb.
Breathe in through your left nostril.
Close the left nostril and breathe out through the right.
Breathe in through the right nostril, then breathe out through the left.
Continue at a slow, comfortable pace.
Benefits: Anulom Vilom may help promote relaxation, improve concentration, and develop awareness of breathing. Its slow and steady rhythm can also be a useful part of a calming daily routine.
Beginners should breathe naturally and avoid holding their breath unless they have received appropriate instruction.
2. Kapalbhati Pranayama
Kapalbhati Pranayama is a breathing technique that uses active, forceful exhalations followed by relaxed, usually passive inhalations. It is different from slow breathing exercises because the exhalations are more active.
This technique is often included in traditional yoga practice, but it is important to learn the correct method before trying it.
How to practise:
Sit upright in a comfortable position.
Keep your shoulders relaxed and your back straight.
Exhale actively through your nose by gently drawing the abdomen inward.
Allow the next inhalation to happen naturally.
Begin slowly under suitable guidance rather than trying to breathe rapidly.
Benefits: Kapalbhati can help develop awareness of abdominal movement and breathing control. It is also traditionally practised as part of yogic cleansing and breathing routines.
To understand the correct method, precautions, and other details, read this explanation of Kapalbhati Pranayama and how to practise it.
People with certain medical conditions, including uncontrolled high blood pressure, heart problems, or abdominal concerns, should seek medical advice before practising forceful breathing techniques. Pregnant people should also avoid Kapalbhati unless specifically cleared by a qualified healthcare professional.
3. Bhramari Pranayama
Bhramari Pranayama is also called humming bee breath. It gets its name from the soft humming sound made during exhalation.
This technique is popular among people who want to include a calming breathing exercise in their yoga or meditation routine.
How to practise:
Sit comfortably in a quiet place.
Close your eyes and relax your face.
Breathe in gently through your nose.
As you breathe out, make a soft humming sound.
Repeat for a few comfortable rounds.
There is no need to produce a loud sound or force the breath.
Benefits: Bhramari may help promote relaxation, reduce feelings of tension, and improve focus during meditation. The gentle humming sound also gives the mind something simple to concentrate on, making it easier to stay present.
4. Bhastrika Pranayama
Bhastrika Pranayama is commonly known as bellows breath. It involves active inhalation and exhalation, creating a more energetic breathing pattern than gentle pranayama techniques.
Unlike slow breathing exercises, Bhastrika can be physically demanding when practised incorrectly or too intensely.
How to practise:
Sit upright in a comfortable position.
Keep your shoulders and face relaxed.
Follow the inhalation and exhalation pattern taught by a qualified yoga instructor.
Start with a small number of rounds and rest between them.
Benefits: Bhastrika is traditionally used to develop breath control and alertness. Some people include it in their morning yoga routine because of its active nature.
Beginners should learn this technique under supervision instead of attempting fast or forceful breathing on their own. Stop if you feel dizzy, breathless, or uncomfortable.
5. Ujjayi Pranayama
Ujjayi Pranayama is often called ocean breath because it creates a soft sound as air passes through a gently narrowed throat. It is commonly practised during certain styles of yoga.
Unlike Bhastrika and Kapalbhati, Ujjayi generally uses a slow and controlled breathing pattern.
How to practise:
Sit comfortably or stand in a relaxed yoga posture.
Breathe in slowly through your nose.
Slightly narrow the throat to create a gentle sound.
Exhale slowly through your nose while maintaining the same soft sound.
Keep your breathing comfortable without straining your throat.
Benefits: Ujjayi may help improve breath awareness and concentration. It can also help practitioners maintain a steady breathing rhythm while moving through yoga postures.
The sound should remain gentle. If your throat feels tight or your breathing becomes uncomfortable, return to normal breathing.
6. Sheetali Pranayama
Sheetali Pranayama is traditionally known as a cooling breath. It involves inhaling through a rolled tongue and exhaling through the nose.
Not everyone can roll their tongue, so this technique may not be suitable for everyone.
How to practise:
Sit comfortably with your back straight.
Roll your tongue into a tube shape if you can.
Breathe in gently through the rolled tongue.
Close your mouth and breathe out slowly through your nose.
Repeat for a few comfortable rounds.
Benefits: Sheetali is traditionally associated with a cooling sensation and a calmer state of mind. It may be useful as a gentle breathing practice during warm weather or as part of a relaxation routine.
Avoid forcing the tongue into position. If you cannot roll it comfortably, ask a yoga instructor about suitable alternatives.
7. Nadi Shodhana Pranayama
Nadi Shodhana is another alternate nostril breathing technique. It is often discussed alongside Anulom Vilom, and the two practices are sometimes taught similarly. However, their precise methods can differ between yoga traditions.
The practice focuses on slow, controlled breathing through alternate nostrils.
How to practise:
Sit upright and relax your shoulders.
Close one nostril gently.
Breathe in slowly through the open nostril.
Switch nostrils and breathe out gently.
Continue alternating sides at a comfortable pace.
Beginners should practise without breath retention unless instructed by a qualified teacher.
Benefits: Nadi Shodhana may help encourage calmness, improve concentration, and develop greater control over breathing. Its slow rhythm can also support meditation and mindful movement.
What Are the General Benefits of Pranayama?
The benefits of pranayama depend on the technique, how it is practised, and the individual. Regular, comfortable breathing exercises may support:
Stress Management: Slow, controlled breathing may help promote relaxation.
Better Concentration: Paying attention to each breath can help reduce distractions during practice.
Breath Awareness: Pranayama helps people notice their natural breathing patterns.
Relaxation Before Sleep: Gentle breathing may help some people settle down before bedtime.
A Regular Yoga Routine: Breathing exercises can complement yoga postures and meditation.
Research suggests that pranayama may have physical and psychological benefits, but the amount of evidence varies between techniques. It should not be considered a replacement for medical care or treatment.
Tips for Practising Pranayama Safely
If you are new to pranayama, start with simple techniques and give yourself time to learn them properly.
Choose a quiet, well-ventilated place.
Sit in a comfortable position with your spine upright.
Begin with a few minutes of gentle breathing.
Do not force your inhalation, exhalation, or breath retention.
Learn active breathing techniques from a qualified yoga instructor.
Stop and return to normal breathing if you experience dizziness, pain, or discomfort.
People with existing health conditions should consult a healthcare professional before starting forceful breathing exercises or techniques involving breath retention.
Conclusion
Pranayama offers several ways to bring more awareness to breathing and make it a regular part of yoga practice. From the alternate nostril breathing of Anulom Vilom to the gentle humming of Bhramari, each technique has its own method and purpose.
Beginners do not need to learn every technique at once. Starting with gentle breathing, practising consistently, and learning from a qualified instructor can make the process easier and safer.
Samadhi Yoga Ashram encourages a mindful approach to traditional yoga practices, where understanding the technique and respecting your body's limits are important parts of learning. Choose a suitable breathing exercise, practise at a comfortable pace, and gradually build your understanding of pranayama.
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