Discover Pranayama: Easy breathing techniques for everyone

In yoga, the art of conscious breathing is known as Pranayama. While these techniques may appear mechanically similar to Western breathing exercise sat first glance, Pranayama offers a far more profound practice with expanded possibilities.

Conventional breathing exercises primary serve to elevate mood, replenish energy, enhance physical well-being, and promote relaxation by alleviating anxiety.

The practice of pranayama similarly supports physical and mental health, its true scope extends beyond these benefits to influence one’s entire way of living. The primary goal of breathing techniques in yoga is not merely physiological improvement but the expansion of consciousness through mastery of the intimate relationship between breath and mental states.

This article will explore the foundational principles of Pranayama and its effects, detail the characteristics of basic techniques, and offer practical guidance to help you establish your individual practice.

The term Pranayama derives fr om two Sanskrit roots:

1. Prana and ayama (expansion): The cultivation and accumulation of vital life force.
2. Prana and yama (control): The conscious regulation of energy to create space for renewal.

Both interpretations center on prana as vital energy, with the suffix ('ayama' or 'yama') subtly altering the practice's focus—toward expansion or control of this force.

The nature of prana's origin remains debated in yogic philosophy. Unlike tangible energies generated by biological or environmental processes, prana is not created by humans or nature—it is only absorbed and utilized by living beings.

Some view prana as intrinsic to cosmic creation; others believe sages transferred it from higher dimensions.

Pranayama is defined in Patanjali’s “Yoga Sutras” as “regulation of the incoming and outgoing flow of breath” with possible breath retention during pauses between breaths. The text also hints at a fourth, transcendent form of Pranayama, one that “that surpasses both external and internal Pranayamas”, likely referring to Kevala-kumbhaka, i.e. spontaneous breath suspension.

In this framework, Pranayama techniques function by deliberately altering natural breathing patterns to reduce lung ventilation, there by changing blood gas composition. These physiological shifts can induce various effects that will be discussed later.

This same source indicates one of the main goals of breathing practices: to “stabilize the mind for deep concentration”.

Pranayama appears in many other ancient texts besides the “Yoga Sutras,” e.g. the Yoga Tattva Upanishad, Bhagavad Gita, the tantric techniques of the Vijnana Bhairava Tantra, Abhinavagupta’s Tantraloka, Hatha Yoga Pradipika, and Gheranda Samhita.

The Chandogya Upanishad presents prana as a divine weapon used by the gods against demonic forces, establishing its supremacy as the governing force of the body and senses—a power untouched by concepts of virtue or vice.

This text draws a parallel between pranic energy and solar power, explaining how yogic disciplines (tapas) enable the body to generate similar radiant heat.

The Bhagavad Gita, another ancient text, thoroughly describes the nature of breathing and reveals that breath control can help one obtain deep awareness.

Modern yoga systems continue these breathing methods, developed by:

• Swami Satyananda Saraswati;
• Sri Tirumalai Krishnamacharya;
• B.K.S. Iyengar;
• Dhirendra Brahmachari;
• Sri Yogendra;
• Yogananda, Lahiri Mahasaya, and modern followers of Kriya Yoga;
• Yogi Bhajan and modern followers of Kundalini Yoga;

The practice of asanas and Pranayama wards off disease and helps maintain alertness.

Swami Sivananda

In addition to the Indian tradition, breathing techniques are also found in the Tibetan interpretation of yoga, Daoist schools and Sufism which are dispersed throughout Southeast and Central Asia.

In Buddhism

In the Buddhist tradition, the practice of “Anapanasati ” (Pali: ‘mindfulness of breathing’), involves focused attention on the breath and the physical sensations it generates. Some masters assert that this single practice — when perfected — can purify mental obscuration and lead to full awakening.

It’s crucial to recognize that established traditions often hold divergent views on such techniques. Methods vary significantly: some incorporate prolonged breath retention, others brief pauses, while certain approaches omit retention entirely. Yet all qualify as pranayama. Each tradition simply sets a different aim of the practice, prescribes techniques to achieve it, and describes criteriato evaluate the result.

In modern yoga

Today’s yogic breathing practices differ significantly from the techniques described in ancient texts.

Breathing exercises are most commonly incorporated into the practice of asanas, although some techniques are also used separately — for example, in therapy or psychological trainings.

In general, the practice of Pranayama has taken on the character of physical exercises, offering benefits such as improved health, relaxation, and stress relief.

What does Pranayama consist of?

Methodologically, pranayama is a complex of yoga techniques that includes the following elements in various combinations:

• Breathwork;
• Counting breathing cycles and phase durations. This may involve mentally repeating a phrase like “om” during inhalation, holding the breath for 64 counts, and exhaling for 32 counts (a classic “triangle” pattern);
• Abdominal manipulations (e.g., uddiyana, agnisara, nauli-kriya);
• Bandhas (energy locks);
• Control of attention, involving various modes of concentration (focus, adaptability, volume, stability, degree/extent);
• Visualization, typically of chakras and energy channels, although colours, forms, or images of enlightened beings may also be used;
• Respiratory-kinesthetic synchronization, involving work with the body’s sensations—from the basic yoga-nidra to more advanced techniques;
• Mantra recitation, ranging from the simple “so hum” to more advanced methods in which different syllables of a mantra are assigned to specific chakras, so that each location receives a new syllabl with each cycle;
• Mudras — a specialized class of advanced techniques such as khechari, bhrumadhya-drishti, maha bandha, mahavedha, mahamudra, tadagi mudra, and others, many of which remained esoteric until recently.

For the body

1. Slower breathing activates the parasympathetic nervous system and reduces cortisol production, the primary stress hormone¹⁰.
2. Deep breathing during headaches reduces excessive tension in neck and upper chest, thus alleviating pain.
3. Certain Pranayama techniques affect brain centers that regulate insulin secretion, potentially benefiting those with diabetes.
4. Lung capacity increases, enabling greater oxygen uptake ⁷.
   • Studies from 2014² and 2012¹² show that Pranayama facilitates full lungs oxygenation by maximizing inhalation volume.
5. Blood circulation between body tissues and the brain improves.
6. The immune system is strengthened⁴.
   • Research ¹¹indicates that Pranayama increases the number of leukocytes (white blood cells) and positively alters their genetic activity.
7. High blood pressure decreases ⁹.
8. Digestive fire (agni) is enhanced, improving digestion ¹⁵.
9. Supports weight loss ¹.
10. Improves sleep quality ⁹.
11. Relieves sinus congestion ⁵.
12. Promotes healthy skin ¹⁶.
13. Enhances cognitive function ¹⁴.

For the mind

1. Improves concentration³, enhancing learning and productivity.
2. Helps combat stress and anxiety ¹.
   • A 2013 ⁶ study shows that Pranayama reduces anxiety and improves academic performance in students.
3. Builds willpower and self-esteem.
4. Enhances self-control, motivation, and confidence.
5. Strengthens the ability to manage negative emotions.

For spiritual practice

Advanced stages of spiritual realization are attainable only when breathing becomes natural and effortless.

Spiritual benefits may include:

• Innerpeace;
• Heightenedawareness;
• Reductionofmentalchatter;
• Increasedclarityofthought;
• Realization of one’s higher self;
• Emergence of vairagya (freedom from material desires and attachments).

The path to mastering pranayama progressive training steps:

1. Cleansing energy channels (nadis) and harmonizing their function.
2. Developing conscious control over all breathing mechanism and learning to regulate them at will.
3. Strengthening the respiratory system, increasing elasticity and permeability of blood vessels, and improving chest mobility to expand lung volume.
4. Once the body adapt sand conditions are safe, begin hypoxic and hypercapnic training (e.g., hyperventilation and breath retention).
5. At the advanced stage, incorporate mudras and concentration techniques, making the beginning of true Pranayama as a method of controlling prana (vital energy) and enhancing ojas (vital force).

Recommended techniques for beginners:

• Full yogic breath – This foundational technique involves complete inhalation and exhalation using the abdominal wall, chest, and upper lungs. It retrains breathing habits, improves control over respiratory muscles, and increases oxygen intake.
• Kapalabhati – A cleansing practice involving forceful, active exhalations and passive inhalations.
• Anuloma viloma – Alternate nostril breathing without breath retention.
• Nadi shodhana – Alternate nostril breathing with breath retention. Both techniques purify the energy channels and balance hemispheric activity in the brain.

Eight Pranayamas mentioned in classical texts

1. Ujjayi Pranayama (Victorious breath). This fundamental technique is recommended for beginners. During Ujjayi, both inhalations and exhalations are performed with tense laryngeal muscles, i.e. a compressed glottis, which produces a sound similar to ocean waves. This practice strengthens the respiratory muscles, calms the mind, lengthens and smooths the breath. It also helps achieve Pratyahara, the withdrawal of the senses from external stimuli.
2. Bhastrika Pranayama. A hyperventilation practice that activates the sympathetic nervous system through rapid inhalations and exhalations, resembling a blacksmith’s bellows. It is recommended for advanced practitioners who have already developed strong respiratory muscles and expanded their bodily reserves.
3. Bhramari (Humming bee breath). A calming practice wh ere all senses are covered, and a long “M” sound is made during exhalations. This produces a deep state of relaxation.
4. Surya Bhedana (Breathing through the right nostril). Airflow through the right nostril activates Pingala-Nadi, stimulating the sympathetic nervous system, bringing energy and enhancing alertness.
5. Sitali (Cooling breath). The word “sitali” means stillness and absence of desires. This practice is specifically designed to lower the body's temperature.
6. Sitkari (Hissing breath). Performed by inhaling through the gaps between clenched teeth, producing a “si” or “sit” sound, this technique creates a cooling sensation, calming both body and mind.
7. Murcha Pranayama. Based on prolonged breath holding, this advanced technique is not recommended for beginners.
8. Plavini Pranayama. This technique involves swallowing air to regulate vital energy, allowing the body to become light enough to float on water like a leaf. It is traditionally passed down from teacher to student.

How to properly perform Pranayama

• Choose an appropriate location: Find a clean, well-ventilated space that is not too humid, hot, or cold.
• Wear comfortable clothing: Ensure that your clothing is loose and does not restrict movement.
• Hydration: It’s advisable to drink a glass of warm water, before starting your practice.
• Posture: Maintain a back straight, with the chest lifted and muscles relaxed. Recommended postures include Vajrasana, Virasana, Sukhasana, Padmasana, Svastikasana, Siddhasana.
• Use of props: You can use a blanket, rug, or pillow beneath you to prevent accumulated energy from seeping into the ground.
• Breathing: Take several calm, deep breaths. Make sure your breathing is neither too fast nor too slow. Check that both nostrils are equally open by gently placing a finger on the bottom part of each nostril. Always begin Pranayama with a full exhalation.
• Pranayama sequence: Based on your level, beginners can begin with five minutes of full yogic breathing, followed by three sets of 30 repetitions of Kapalabhati, and finish with several cycles of Nadi Shodhana.
• Practice duration: In the early stages, practice should not exceed 15-20 minutes. As you progress, you can gradually extend your sessions to an hour or more. Track time: Use a clock, metronome, or simply count your heartbeats to keep track of time.
• Consistency: Regular practice is essential. If you have to take a break, reduce the intensity and reintroduce your practice gradually.

By doing Pranayama properly, one can bring down any disease. By not practicing proper yoga and Pranayamas, all diseases are possible

Hatha Yoga Pradipika

Potential negative consequences of improper breathing practice:

• Lung tissue damage;
• Disruption of the respiratory regulation center;
• Negative effects of hypoxia on the nervous system and brain;
• Mental disorders.

Advice to prevent trauma

• Preliminary preparation: Practice asanas for at least six months before starting Pranayama. It is also important to cleanse the body through shatkarmas.
• Medical consultation: If you have respiratory issues (e.g. asthma, chronic obstructive pulmonary disease, or recent COVID-19), consult a doctor before beginning Pranayama.
• Stop if uncomfortable: If you experience any unusual or frightening sensations, stop immediately and consult your teacher or mentor.
• Don’t overdo it: Gradually increase the intensity of practice. If you feel fatigued, rest –pushing beyond your limits can lead to injury.
• Be fully present: Practice pranayama with full awareness. Inattention can lead to negative physical and mental effects.
• Follow a Sattvic diet: Opt for fresh vegetables, fruits, nuts, seeds, and whole grains, while avoiding alcohol, tobacco, and stimulants.
• Avoid Pranayama on an empty or full stomach: It is not advisable to practice Pranayama when your stomach is completely full or empty.
• Rest between exercises: Between different Pranayama exercises, allow a minute or two of natural breathing to restore regular respiratory function while still training the body.
• Incorporate Yama and Niyama: Engage the actions related to Yama and Niyama to support your practice.

Contraindications:

• Poor lifestyle habits (e.g., smoking, alcohol use);
• Recent traumatic brain injury or abdominal surgery;
• Fever, fatigue, or drugin toxication;
• Serious heart and lung conditions, risk of stroke, or history of stroke;
• Blood diseases (e.g., hemophilia, leukemia, thrombosis);
• Retinal detachment;
• Increased intracranial pressure;
• Disorders of the abdominal organs;
• Encephalitis;
• High blood pressure, hypertension, varicose veins (thrombophlebitis, thromboembolism), aneurysms
• Tumors;
• Inflammation of any kind;
• Nervous system diseases, including epilepsy;
• Pregnancy;
• Menstruation;
• Emotional instability;
• Psychiatry conditions such as bipolar disorder, schizophrenia, or borderline personality disorder
• Age under 18.

Many modern individuals suffer from a lack of energy due to various factors, including lack of movement, poor diet, excessive screen time, and stress. Addressing this issue requires a comprehensive approach that aligns with natural rhythms.

Yoga and Pranayama practices can quickly restore energy, enhance life’s harmony, boost resistance to external stressors, improve work efficiency, and promote spiritual growth.

Pranayama is undoubtedly a powerful tool for improving health, reducing stress, and calming the mind.

However, it isessential to approach it as a complex science that requires systematic and gradual mastery. Overexertion and extremes can result in physical and mental harm.

Consistency, self-awareness, a sense of proportion, and a deep understanding of the techniques’ purpose will help prevent adverse consequences.

The science of Pranayama is studied in more depth through the course “Immersion into Pranayama.” We invite you to explore Pranayama further at https://en.pranayama.study/.

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