15 Pranayama Techniques and Their Benefits

Updated January 8th, 2024

Controlling your breath can sound more complicated than it is. Some of the pranayama techniques have been around for over 4000 years, if you have been in a yoga class or doing any meditation, you heard your teacher mention inhaling and exhaling. Which is where you start.

You might have heard to focus on your breath or even to move with your breath during your yoga flow for example. Being conscious of your breathing is one of the most crucial parts of your yoga practice and it’s a pretty important part of life. Just like any other exercise! Have you ever tried to lift weights without breathing? All your muscles become tenser and doing multiple repetitions will be harder. Even a mother in labour is told to breathe.

Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.

Thich Nhat Hanh

What if I told you that by learning new ways you can develop stronger muscles and provide enough support for your back. Those are some of the physical factors.

This post contains affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link, you may allow me to buy coffee while I write! Please see my disclosure for more details.

DISCLAIMER: I AM NOT A DOCTOR
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Where did it originate from?

Pranayama comes from the term “breath control” or “control of life force” in Sanskrit. Prana or life force energy is found as early as the ancient Vedas books which originated over 4000 years ago in India.

• Prana = Vital Energy/Life Force
• Ayama = Extension/Expansion/ Control

Ancient yogis developed this practice by simply observing the natural cycle of breath. Some of their findings were:

• The slower your breath, the more relaxed you feel.

• The faster your breath is, the more energized you feel.

Some also believe that if you are if you are experiencing a blockage in your breath, this would indicate that there is also a blockage in your flow of energy or Chakra. Which can make you physically or mentally sick.

From the yoga sutra or 8 limbs of yoga, it is believed that the part of yoga poses called asana precedes the control of your breath. This means you should focus first on your physical body to better understand your breath awareness afterwards and to be in the moment.

4 Aspects of pranayama

Pranayama techniques focus on one or more of the four parts of the breath:

• Inhalation (puraka)
• Internal retention (antar kumbaka)
• Exhalation (rechaka)
• External retention (bahya kumbaka)

Why is it important?

When you combine your physical yoga practice with breathing, you will learn to control your breath in all moments of your life, which will teach you to be more relaxed and increase your awareness.

As we get older, we may all experience various breathing issues. Your breathing can become compromised due to illness such as:

• Depression
• Anxiety
• Tight, or weak respiratory muscles
• Distraction
• Lethargy
• Flighty energy

Summary

English Name	Sanskrit Name	Other Names	When to Practice	Who should Practice	Avoid if
Diaphragmatic Inhalation			Anytime	All students	No one, safe for a pregnant woman
Victorious Breath	Ujjayi Breath	Ocean Breath	Beginning for Yoga Practice	All students	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Alternate Nostril Breathing	Nadi Shodhana Pranayama	Channel of Energy	Anytime	All students
3 Part Breath	Dirga Pranayama		Beginning for Yoga Practice	All students
Breath Retention	Kumbhaka		During Ujjayi Breath	Intermediate Students	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Retention of Inhalation	Antara Kumbhaka		During Ujjayi Breath	Intermediate Students	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Retention of Exhalation	Bahya Kumbhaka		During Ujjayi Breath	Intermediate Students, after learning Antara Kumbhaka	– Pregnant – Experiencing eye or ear issues – High blood pressure
Fluctuation of Breath	Vritti Pranayama	– Box Breathing – Square Breathing – Equal Breathing	Anytime	All students	– Pregnant Women: Avoid holding breath – Blood Pressure – Trauma Sensitive
Equal Fluctuation	Sama-Vritti		At the beginning of your yoga class with Ujjayi Breath	All students	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Unequal Fluctuation	Vishama-Vritti		At the beginning of your yoga class with Ujjayi Breath	All students	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Against the Grain	Viloma		Any time during Ujjayi Breath	All students	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Cultivating the Light	Kapalabahti pranayama		At the beginning of the class stimulate energy	Intermediate Students	– Pregnant – Experiencing eye or ear issues – High blood pressure
Bellows Breath	Bhastrika		At the end of your practice energize before Shavasana	Intermediate Students	– High blood pressure – Heart disease – Hernia – Gastric ulcer – Stroke – Epilepsy – Retinal problems – Glaucoma or vertigo – Elderly – Pregnant – Lung diseases such as asthma and chronic bronchitis. – recovering from tuberculosis.
Cooling Breath	Sitali		Anytime to cool down	All students
With the Grain	Anuloma		During a pranayama class	Intermediate students comfortable with Ujjayi Breath	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Against the Grain	Pratiloma		During a pranayama class	Intermediate students comfortable with Ujjayi Breath	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Stimulating Vitality	Suryabheda		Any time during Ujjayi Breath	All students	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Calming Energy			On alternate days when Suryabheda is practiced or Stimulating Vitality	All students	– Heart disease – Pregnant – Low blood pressure – Hypertension – Cardiac disorders – Asthma – Dizziness
Crow’s Beak Breath	Kaki Pranayama		Anytime	All students	– Heart disease – Depression – Low blood pressure – Chronic constipation
The Floating Breath	Plavini Pranayama		During a pranayama class	All students	– Heart problems – Hypertension – Pregnant – Stomach, Chest or Neck Pain
The Floating Breath with Retention of Inhalation	Plavini Pranayama with Antar Kumbhaka		During a pranayama class	All students	– Heart problems – Hypertension – Pregnant – Stomach, Chest or Neck Pain
The Floating Breath with Retention of Inhalation and Mudra	Plavini Pranayama with Antar Kumbhaka and Jalandhara Bandha		During a pranayama class	All students	– Heart problems – Hypertension – Pregnant – Stomach, Chest or Neck Pain

15 Pranayama techniques and their benefits

Two basic types of breathing involve different ways of moving the lungs:

1. Costal (rib breathing)
2. Diaphragmatic (belly breathing)

There are many different types of breathing practice in which the yoga or meditation teacher will guide their students to manipulate their breathing; the three most well-known in yoga today are:

1. Alternate Nostril Breathing
2. Ujjayi Breath
3. Three-Part Breath

Always verify with your medical professional before attempting any of the techniques below. As a general precaution, it is important to approach the practice with awareness and to avoid overexerting yourself or straining your breath. If you feel lightheaded or dizzy, taking a break and returning to normal breathing is best.

1. Diaphragmatic Inhalation

This practice will allow you to bring your attention to your breath while being safe for everyone.

How to perform Diaphragmatic Inhalation

1. Lie on your back and place one hand on your belly and the other on your heart.
2. On your next inhale, fill your belly with air and follow your breath, observing that your belly is expanding outwards.
3. Continue to inhale and exhale focusing your attention on the expansion of your belly.
4. Increase the length of each inhale matching the same length to your exhale

2. Ujjayi Breath

• Who should practice: Everyone
• When to practice: At the beginning of your yoga class
• Safe to use while pregnant

Ujjayi breath is a common pranayama technique that involves breathing through the nose with a slight constriction in the back of the throat, creating a sound similar to the sound of ocean waves or a gentle snore. Also known as “victorious breath” or “ocean breath”.

During ujjayi breath, you will inhale in through your nose and exhale from your throat. It would be very similar to warming up your palms in winter. You are doing it right if:

1. The breath is warmed
2. You can hear yourself breathing

As you continue with Ujjayi breath, try to make the inhalations and exhalations of equal length and depth.

3. Alternate Nostril Breathing or Nadi Shodhana Pranayama

Alternate nostril breathing has been more and more present in yoga and meditation over the years. This technique is said to harmonize both hemispheres of the brain. B. K. S. Iyengar believed that this pranayama was the most difficult, complex, and refined than all others.

Nadi means energy, while shodana means channels.

5 different kinds of alternate nostril breathing can be explored:

• Nadi Shodana with suryabheda and chandrabheda pranayama
• Nadi Shodana with viloma pranayama
• Nadi Shodana with kumbhakas
• Nadi Shodana with vilomas and kumbhakas
• Nadi Shodana with kapalabhati pranayama

The 3-part breath, also known as Dirga Pranayama, is a technique that involves deep breathing into three parts of the lungs in a specific sequence.

Often practice at the beginning of your yoga practice to provide a space to slow down. This type of breathing can be done at any time and can help bring a sense of relaxation and centeredness to the body and mind. It is especially useful during times of stress or anxiety and can be a useful tool in your everyday life.

5. Kumbhaka or Breath Retention

Kumbhaka, also known as breath retention, is a pranayama technique that involves holding the breath after inhaling (called antara kumbhaka) or after exhaling (called bahya kumbhaka).

This will allow you to increase the length of each pause before taking the following breath. By holding your breath you will create a clearer body-mind relation. There are two different types of breath retention, one will be during your inhalation and the other one will be during your exhalation.

It is important to practice with caution, holding the breath for too long can cause dizziness or discomfort. Begin with short periods of breath retention, gradually increasing the length of time as your body becomes accustomed to the practice.

5.1 Antara Kumbhaka or retention of inhalation

• Who should practice: Intermediate Students
• Avoid if you are pregnant, experiencing eye or ear issues or high blood pressure
• When to practice: During Ujjayi breath this will allow you to expand and refine your breath capability

After a certain amount of practice, you will be able to retain your breath for an extended period with comfort. Some practitioners can go as high as 60 seconds between each breath and even higher.

5.2 Bahya Kumbhaka or retention of exhalation

• Who should practice: Intermediate students, after learning Antara Kumbhaka or retention of inhalation
• Avoid if you are pregnant, experiencing eye or ear issues or high blood pressure
• When to practice: During Ujjayi breath this will allow you to expand and refine your breath capability

Things to notice: If the breath rushes in, it was held for too long.

It is important to practice Bahya Kumbhaka with caution, especially if you have a respiratory condition, such as asthma. Beginners should start with short periods of breath retention and gradually increase the duration as their body adapts to the practice.

The goal will be to work both Antara Kumbhaka and Bahya Kumbhaka for the same length.

6. Vritti Pranayama or Fluctuation of Breath (Box Breathing)

Fluctuation of breath is the idea that we can control the length of each inhale and exhale and have an even pause in between. This is often used in a kid yoga class and is also referred to as square breathing.

This breathing pattern involves regulating the breath to calm the mind and reduce stress. It is also known as “breathing for mental peace” or “equal breathing”. The term “vritti” refers to the fluctuations of the mind, and “pranayama” means breath control.

It can be practiced at any time of day and is especially useful during times of stress, and anxiety, or when you need to calm your mind and center your focus. It can be a useful tool in meditation or yoga practice and can help to enhance your overall sense of well-being.

6.1 Sama-Vritti or Equal Fluctuation

• Who should practice: Everyone
• When to practice: At the beginning of your yoga class with Ujjayi Breath

6.2 Vishama-Vritti or Unequal Fluctuation

• Who should practice: Everyone
• When to practice: At the beginning of your yoga class with Ujjayi Breath

It is important to approach the practice with patience and awareness and to avoid overexerting yourself or straining your breath.

---

Bigelow Vanilla Caramel Tea (6×20 Bag )

When You Feel You Need A Moment For Yourself, Relax With Its Wonderful Aroma And Unforgettable Taste. Or, Use It In Place Of Calorie Desserts, Since Its Natural Sweetness Will Satisfy Even The Most Demanding Sweet Tooth. Great Taste, No Calories And Healthy Antioxidants-Amazing But True. Bigelow Vanilla Caramel Tea – A Sure Way To Please Your Senses And Enchant Your Taste Buds

Buy Now on AltHealth

---

7. Viloma or Against the Grain

This pranayama technique involves interrupted inhalation or exhalation, meaning the breath is taken in or released in several segments. “Vi” means “against” or “opposite,” and “loma” means “hair,” referring to the direction of the breath.

During this type of practice, you will repeatedly pause during your inhale and exhale while changing as little as possible the positioning of your body. For example your rib cage and lungs.

Viloma can be practiced at any time of day and is especially useful for those who have difficulty breathing deeply or have respiratory conditions.

• Who should practice: All students especially if you are experiencing fatigue or anxiety
• When to practice: During Ujjayi Breath this will allow you to expand and refine your breath capability

There are three variations:

• Interrupted inhalation
• Interrupted exhalation
• Interrupted inhalation & exhalation

8. Kapalabahti or Cultivating the Light

Kapalabahti pranayama you will want to reserve the way you normally activate your muscles when you breathe. This will allow you to energize the entire body and create a feeling of exhilaration. Also known as “skull shining” breath, is a breathing technique that involves rapid, forceful exhalations through the nose. “Kapala” means “skull,” and “bhati” means “shining” or “illuminating,” referring to the benefits of the practice on the mind and body.

• Who should practice: Intermediate Students
• Avoid if you are pregnant, experiencing eye or ear issues or high blood pressure
• When to practice: At the beginning of the class stimulate energy.

This will allow your physical body to warm up at the beginning of your yoga practice and awaken parts of your core muscles. Ideally, you want to practice during headstand or plank pose sequence.

It should be done with an empty stomach and is best performed in the morning or early evening.

9. Bhastrika or Bellows Breath

Bhastrika is very similar to kapalabhati, which should only be practiced after mastering it. The difference is that both inhalations and exhalations are done through the nostrils vigorously and repeatedly, without any poses after your exhalation. This pranayama technique involves rapid, forceful inhalations and exhalations through the nose, creating a strong bellows-like effect in the belly. “Bhastrika” means “bellows,” referring to the movement of the breath.

• Who should practice: Intermediate Students
• Avoid if you are pregnant, experiencing eye or ear issues or high blood pressure
• When to practice: At the end of your practice energize before Shavasana

It should be performed on an empty stomach and is best in the morning or early evening.

10. Sitali or Cooling Breath

Sitali or cooling breath will allow you to calm your mind and body. The position of your tongue will be curled, or you will visualize that position to access that same benefit. It involves inhaling cool air through the mouth, creating a cooling effect in the body. “Sitali” means “cooling” in Sanskrit.

• Who should practice: All Students
• When to practice: Anytime to cool down

Sitali can be practiced at any time of day, and is especially useful during hot weather or when feeling overheated.

Similar to Alternate nostril breathing, the main idea is that you will use your finger to block your nostril in a controlled way to allow your in and out breath to provide more oxygen in your body, either from the left or right. “Pratiloma Pranayama is also called Puraka Pranayama in yoga. It is a seated pranayama technique to prolong inhalation by partially blocking the nostrils to create resistance.” Resource

• Anu means along with
• Prati means against

11.1 Anuloma

• Who should practice: Intermediate students comfortable with Ujjayi Breath
• When to practice: During a pranayama class

Anuloma can be practiced at any time of day, and is especially useful during times of stress or when feeling anxious.

11.2 Pratiloma

• Who should practice: Intermediate students comfortable with Ujjayi Breath
• When to practice: During a pranayama class

Pratiloma is a yogic breathing technique that involves reversing the normal pattern of breathing by inhaling through the mouth and exhaling through the nose. “Pratiloma” means “against the grain,” referring to the reversal of the flow of breath.

It can be practiced at any time of day, and is especially useful during times of stress or when feeling anxious.

12. Suryabheda or Stimulating Vitality

Suryabheda is believed to activate the energy which is received from our breath to our right nostril. This technique involves inhaling through the right nostril and exhaling through the left nostril. “Suryabheda” means “piercing the sun,” referring to the activation of the solar energy in the body.

• Who should practice: All students
• When to practice: Teach in conjunction with Ujjayi Breath

It can be done at any time of the day and is especially useful during times when you need to feel alert and energized.

13. Chandrabheda or Calming Energy

Chandrabheda is the idea that the energy of your breath will be directed to the left nostril, which will help to calm your mind and body. This practice is the opposite of suryabheda. It is thought the same way, except with the other side. This technique involves inhaling through the left nostril and exhaling through the right nostril. “Chandrabheda” means “piercing the moon,” referring to the activation of lunar energy in the body.

• Who should practice: All students
• When to practice: On alternate days when Suryabheda is practiced or Stimulating Vitality

Also, can be practiced at any time of day, and is especially useful during times when you need to feel calm and centred.

14. Kaki Pranayama (Crow’s Beak Breath)

Kaki is called that way because during inhalation the pursed lips form the shape of a crow’s beak. Kaki is a mudra but is included here as a pranayama practice because of its close similarity to sheetali and sheetkari.

• Who should practice: All students
• When to practice: Anytime
• To avoid if: If you are suffering from depression, low blood pressure and chronic constipation.

How to practice:

• Sit in any comfortable
• Close the eyes and relax the whole body.
• Purse the lips, as in whistling, leaving a hollow space in the middle.
• Open your eyes and focus them on the tip of your nose
• Inhale slowly and deeply, drawing the air in through your lips.
• At the end of inhalation close the lips and exhale slowly through your nostrils.
• Keep the eyes focused on the nose tip.
• If the eyes become tired, close them during exhalation.
• Practise for 3-5 minutes.

15. Plavini Pranayama (The Floating Breath)

Plavana means “to float, swim”. This practice enables the performer to float on water. Hence, it is called Floating Breath. In this pranayama, the person consumes the air as one consumes water which makes the stomach a bit bloated & develops a feeling of being floating over the water.

To avoid if: If you have heart problems and hypertension. You are pregnant or suffer from stomach, chest or neck pain.

How to practice:

15.1 Plavini Pranayama with Antar Kumbhaka

• Start in a comfortable position
• Inhale moderately through the nose to the stomach. This should make the stomach bulge.
• Relax the body and let the air move through the abdominal cavity
• Hold the air still for a moment and exhale

15.2 Plavini Pranayama with Antar Kumbhaka and Jalandhara Bandha

• Start in a comfortable position
• Take a deep breath through your nostrils and let it fill your lungs and abdomen consecutively
• Expand your chest here to increase your inhalation limit. (Remember to not put much pressure on your heart.)
• After complete inhalation, make Jalandhara Bandha (Chin to chest lock) to hold the air inside your belly
• Now release Jalandhara Bandha by bringing your head up and slowly expelling the air from the abdomen through your nostrils

Conclusion about pranayama techniques

Breathing is not something we even have to focus on in our daily life, it will happen no matter what we do. By learning different techniques and various ways to control your breathing patterns you can reduce stress and anxiety while allowing your lung capacity to increase.

Each of these pranayama techniques can have different effects on the body and mind, it should be practiced with awareness and under the guidance of a qualified teacher. Breathing techniques can be practiced as a standalone technique or as included in your yoga practice. Also, it can be done anywhere and at any time to help bring calmness and balance to the mind and body.

If you like what you are reading today, don’t miss any future articles with my monthly newsletter!

Subscribe Here!