Top 7 Essential Pranayama Breathing Techniques
                     Top 7 Essential Pranayama Breathing 
Techniques
The 7 breathing exercises (Pranayama breathing techniques) you are most likely to 
encounter  in your daily  practice,  including  Nadi Sodhana,  Ujjayi Pranayama, 
Kapalabhati, Bhramari and Bhastrika .
Pranayama breathing is a prime aspect of yoga practice, often considered as 
important as the physical postures (asanas). Pranayama refers to the regulation of 
breath through various techniques, and it holds significant importance in both yoga 
and meditation.
What Is Pranayama Breathing?
Pranayama, which is derived from the Sanskrit root meaning "breath control", 
involves controlling the breath to control the life force (prana) within the body. It is 
deeply associated with yoga and meditation practices and has its roots in ancient 
times, as recorded in texts such as the Yoga Sutras.
Three  main  stages  –  puraka  (inhalation),  kumbhaka  (holding),  and  rechaka 
(exhalation) – form the basis of pranayama practice. Each stage serves a specific 
purpose in regulating and balancing the flow of breath and energy within the body.
Puraka (Inhalation): This phase involves inhaling air consciously and deeply through 
the nose, filling the lungs with oxygen.
Kumbhaka (Retention): After inhalation, the breath is to be stopped momentarily. 
This state can be either internal (holding the breath in) or external (holding the 
breath out).
Rechak (Exhalation): After the retention phase, the breath is released slowly and 
continuously through the nose.
Pranayama practices vary widely, ranging from simple deep breathing exercises to 
more complex techniques that involve breath holding and specific patterns of 
inhalation and exhalation. Pranayama techniques aim to balance the flow of energy 
in the body, calm the mind, and enhance overall health well-being.
The 7 Types Of Pranayama Breathing Techniques
Here  are  seven  common  Pranayama  breathing  exercises  often  practiced  in 
contemporary yoga classes. These Pranayama exercises can be practiced individually 
or combined with yoga asanas (postures) and meditation to create a well-rounded 
yoga practice.
Bhastrika Pranayama (Bellows Breath)
Steps:
 Sit comfortably with an erect spine.
 Inhale deeply through the nose and forcefully exhale through the nose while pumping the 
abdomen.
 Follow with rapid inhalations and exhalations.
 Start slowly and gradually increase the speed.
Benefits:
 Increases vitality
 energizes the body
 boosts metabolism
 improves circulation
 clears the mind.
Nadi Shodhana (Alternate Nostril Breathing)
Steps:
 Sit in a comfortable position.
 Close the right nostril with the right thumb and inhale through the left nostril.
 Close the left nostril with the ring finger, release the right nostril, and exhale through it.
 Repeat, alternating nostrils.
Benefits:
 Balances the flow of energy in the body
 calms the mind
 enhances mental clarity
 promotes emotional balance.
Ujjayi Pranayama (Victorious Breath)
Steps:
 Inhale slowly through the nose while constricting the back of the throat slightly to create a 
soft hissing sound.
 Exhale with the same constriction, producing the sound throughout the breath cycle.
Benefits:
 Deepens concentration
 warms the body
 regulates prana
 improves focus
 promotes mindfulness.
Kapalabhati Pranayama (Skull-Shining Breath)
Steps:
 Sit comfortably with your spine straight.
 Take a deep breath, contract your stomach rapidly and exhale forcefully through your nose.
 Breathing should be passive. Start with a few rounds and gradually increase.
Benefits:
 Cleanses the respiratory system
 increases oxygenation
 invigorates the body and mind
 improves digestion
 enhances mental clarity.
Anulom Vilom Pranayama (Alternate Nostril Breathing with Retention)
Steps:
 Sit comfortably with an erect spine.
 Close the right nostril with the right thumb and inhale through the left nostril.
 Close both nostrils, hold the breath, and release the right nostril, exhaling through it.
 Repeat, alternating nostrils and holding the breath as comfortable.
Benefits:
 Balances the nadis (energy channels)
 purifies the pranic pathways
 calms the mind
 improves focus
 enhances respiratory function.
Brahmari Pranayama (Bee Breath)
Steps:
 Sit comfortably with closed eyes.
 Inhale deeply through the nose and exhale slowly while making a humming sound like a bee.
 Keep the mouth closed and repeat for several rounds.
Benefits:
 Relieves stress and anxiety
 calms the mind
 soothes the nerves
 promotes mental clarity
 induces relaxation.
Sitali Pranayama (Cooling Breath)
Steps:
 Role the sides of the tongue up to form a tube or fold the tongue and extend it slightly 
beyond the lips.
 Take a deep breath through the mouth and exhale slowly through the nose. Repeat for 
several rounds.
Benefits:
 Cools the body
 reduces heat and inflammation
 soothes the nervous system
 promotes relaxation and
 balances Pitta dosha.
These Pranayama techniques, when practiced regularly and with mindfulness, can 
contribute to overall health by harmonizing the breath, calm the mind, and cultivate 
a deeper sense of self-awareness and vitality.
Conclusion
Incorporating Pranayama techniques into your daily routine can offer numerous 
benefits for your physical, mental, and emotional well-being.
Source Link:
https://medium.com/@7pranayama.yoga/top-7-essential-pranayama-breathing- 
techniques-d1bfa56f5eb8