Pranayama: The Yogic Breathing Practice and How to Begin
Pranayama breathing is the yogic practice of extending and regulating the breath. Its name joins prana, the Sanskrit word for life force, with a term usually translated as extension or control. Students meet it in hatha classes, in yin and in retreats, and many take it up on their own once they have learned a few simple techniques. Some of the techniques are gentle enough for almost anyone, while others are forceful and need a teacher. A beginner does best to learn what prana means, meet the main techniques one at a time, use gentle counts, stop at the first sign of strain, and place the practice alongside postures and meditation.
Pranayama breathing: the meaning of prana and the breath
Prana is a Sanskrit term for life force or vital energy. In yoga it is linked with the breath, which is seen as the most accessible expression of prana in the body. A person cannot grasp prana directly, but they can notice the breath and gradually learn to influence it, and that is why the breath is the place where most pranayama work begins.
Patanjali’s Yoga Sutra treats breath regulation as one of the limbs of yoga. It appears after posture and before the withdrawal of the senses, and it is a step that leads towards concentration. The text gives few practical details, and the methods that students use today were developed later.
In modern classes, pranayama is taught as a practical set of breathing techniques. They can be done sitting, lying or standing, and they fit into a short session or a longer one. A student does not need to understand the philosophy to benefit from the practice, but the philosophy helps explain why the breath is treated with such care.
The basic techniques and what each one feels like
Slow belly breathing, sometimes called diaphragmatic breathing, is the simplest technique. The student breathes in gently, allowing the belly to expand, and then breathes out slowly. The chest and shoulders stay relaxed, and the breath moves low in the body. This is the foundation for all later work, and many students find that it changes the way they breathe during the rest of the day.
Ujjayi, the victorious breath, is a slow breath through the nose with a slight constriction at the back of the throat. It produces a soft sound, similar to a gentle ocean in the ear, and it keeps the breath even and steady. Ujjayi is used during gentle postures in many hatha and ashtanga classes, and it helps the student keep the movement linked to the breath.
Nadi shodhana, or alternate nostril breathing, involves closing one nostril at a time with the fingers and breathing in and out through each side in turn. It is calming and widely taught, and many students find it easy to learn once they have the hand position. The name means cleansing of the channels, nadi being a channel and shodhana cleansing.
Kapalabhati, sometimes called skull-shining breath, uses short, sharp exhalations driven by the belly. The inhalation follows passively after each exhale. It is a more forceful technique, and it can make the student feel warm and light-headed if it is practised too hard or for too long. It is not a beginner’s technique.
Bhramari, the humming bee breath, uses a soft humming sound on the exhalation. The sound is made with the mouth closed, and the vibration can be felt around the face and head. It is often used to calm the mind and to ease a busy state of thought, and it is one of the gentler techniques students can try early.
Sitali, a cooling breath, is done by curling the tongue and drawing the breath in through it. Teachers describe the sensation as cool on the tongue, and the exhale is taken through the nose. Some students find the curl difficult, and a student who cannot make the tongue shape should not force it. Sitali can be skipped without loss.
Counts, ratios and why they are a teaching tool
Many teachers use counts to structure the breath. A common pattern is to breathe in for four, hold for four and breathe out for eight. The counts are a guide rather than a fixed rule, and they help a student keep the breath slow and even. Teachers adjust the counts to suit the student’s comfort, and a count that feels strained should be shortened.
Ratios of inhale to exhale are used in some traditions, where the exhale is equal to or longer than the inhale. A longer exhale gives the body a sense of settling, and many students find this helpful during a session. The counts are a way of practising, not a promised outcome, and a student should feel free to change the count if the breath does not feel right.
Breath retention, called kumbhaka, is taught in some styles. It is the practice of holding the breath after an inhale or an exhale. Retention should be introduced carefully, and only after the basic techniques have been learned. A student who holds the breath too long can feel dizzy or faint, and retention is not something to attempt alone.
Why a steady count matters
A steady count keeps the breath from becoming forced. When a student is counting, the attention stays on the rhythm rather than on the effort of breathing. This is one reason teachers prefer counts to long, forced inhalations, and it is why a beginner should begin with a count that is easy to keep.
Warning signs of breathing too hard
Dizziness, light-headedness, tingling in the hands or face, or a sense of panic are signs that the breath is too forceful or too deep. These sensations can appear quickly, especially with forceful techniques or with breath holds, and a student should not ignore them.
Stop the practice if these signs appear. Sit up, breathe normally and rest until the sensations pass. A student who keeps going through the symptoms is risking a fall or a faint, and the practice is best resumed only when the body feels calm again.
Do not force breath holds or rapid breathing. Students should never push past discomfort, and a teacher will always prefer a student who stops early to one who continues through warning signs. If symptoms persist, see a doctor without delay.
The order a beginner should learn the techniques in
Start with slow belly breathing and awareness of the natural breath. This is the foundation for all later work, and it can be practised for several minutes a day from the first session. A student who can breathe slowly and easily will find the later techniques much simpler to learn.
Move to ujjayi once the slow breath feels comfortable, and practise it during gentle postures. The sound of the breath gives the student a cue, and the link between breath and movement becomes clearer. Ujjayi is one of the most useful techniques to carry into a hatha class.
Learn nadi shodhana next, as it is calming and widely taught. The hand position takes practice, and a few minutes a day is enough to make it familiar. Introduce the humming and cooling breaths after the basic techniques are steady, and leave forceful breathing, such as kapalabhati, and breath retention until a teacher has checked the student’s form and comfort.
How pranayama fits with postures and meditation
In hatha classes, pranayama is often done at the start or the end of a session, or between postures, to settle the body and mind. Hatha postures and breath are linked, with the inhale and the exhale guiding movement. A class built on hatha yoga is a good place to learn the breath, and a student who learns the breath in that setting will find the techniques easier to carry into daily life.
In vipassana, the breath is used as an anchor for attention. The technique is different from pranayama, because the breath is observed rather than shaped. The two can complement each other in daily practice. A student who uses a short pranayama session before sitting meditation may find that the mind settles more quickly, and vipassana meditation in Bali develops the observation practice at length.
Some students use a short pranayama practice before sitting meditation to help settle the mind. Others use it at the end of the day, when the body is tired and the breath needs to slow. The timing is a matter of preference, and a student should find what works for them over several weeks. Breath, movement and meditation options across the island sit within wellness and yoga in Bali.
Who the practice suits and who should check first
Pranayama is good for people of all levels who want a simple, portable practice that can be done at any time. It needs no equipment and only a few minutes of quiet, and a student can carry it into a plane seat or a busy day.
Heart conditions, blood pressure problems, asthma, epilepsy and pregnancy call for a doctor’s approval before any of these techniques. Forceful breathing should be avoided by these groups. People recovering from surgery, illness or injury should also check with a doctor before starting.
Practical notes for a daily practice
Practise sitting upright with a relaxed spine, either on a cushion or on a chair. The posture should feel steady without being stiff, and the shoulders should drop away from the ears. A student who slumps will find the breath harder to control.
Practise in a quiet place, with the breath flowing through the nose unless a technique says otherwise. The room should be warm enough to avoid shivering and cool enough to avoid sweating, and the windows should be closed if traffic is loud.
Keep sessions short at first, around five to ten minutes, and build gradually. A short daily practice is more useful than an occasional long one, and a student who feels unwell at any point should stop and rest.
Frequently asked questions about pranayama breathing
Can pranayama cure asthma or anxiety?
No. Breath work is a practice of awareness and regulation, and no breathing exercise replaces care for asthma, anxiety or high blood pressure. A person with a breathing disorder should follow their doctor’s advice and tell the teacher before practising.
Which technique should I try first?
Start with slow belly breathing. It is the simplest, and it gives you a clear sense of how the breath moves. Add ujjayi and nadi shodhana once the first practice feels comfortable.
Is breath retention safe for beginners?
Breath retention is not safe to attempt alone as a beginner. It should be learned from a teacher who can check the student’s form and comfort, and it should be introduced slowly.
Should I breathe through the mouth or the nose?
Breathe through the nose unless the technique asks you to do otherwise. The nose filters and warms the air, and it helps keep the breath slow and even. The humming and cooling breaths are exceptions.
Useful Indonesian and Sanskrit words for breath practice
Pranayama means breath control, and prana is the life force. Nafas is the Indonesian word for breath. Tarik nafas means to inhale, and hembus nafas means to exhale. Nadi is a channel, and shodhana means cleansing. Kapalabhati is the skull-shining breath. Those terms will appear on a class plan, so it helps to know them early.
Further reading: ayurveda bali, ashtanga yoga, balinese massage tradition, yin yoga.