Pranayama is an ancient breath technique that originates from yogic practices in India. It involves controlling your breath in different ways and for varying lengths of time. It has now gained popularity in the U.S. because of its many health benefits.
What Are the Origins and Philosophy of Pranayama?
Yoga has been around for thousands of years. It first started in India. Long before it became a popular workout, yoga was known as a way to heal the body. “Yoga” means “to yoke,” or unite, the mind, body, and spirit.
Breathwork is a key part of traditional yoga. Pranayama breathing is also part of Ayurveda, one of the world’s oldest types of medicine.
Pranayama is known as the fourth anga, or limb, of yoga. It’s regarded as a science. It’s believed that you can control the power of your mind by regulating your breath.
The word pranayama comes from two separate words: prana and ayama. Prana translates to breath, while ayama has many different meanings, including expansion, length, and rising.
In yogic beliefs, it is thought that you can control your inner force, also known as prana, through a pranayama practice. In yoga, prana also represents the physical forces of light, heat, magnetism, and energy. Pranayama practice may help you develop breath control and improve your mental well-being.
A pranayama cycle has three phases:
- Puraka, or inhalation
- Kumbhaka, or retention
- Rechaka, or exhalation
In Sanskrit, the ancient language of India, prana means “life force.”
“Prana is the breath of life, the breath that keeps you alive,” says Hari Sharma, MD, professor emeritus at The Ohio State University College of Medicine. “When it goes out of balance, your mind, emotions, and physical body go out of balance, too. By doing certain breathing exercises, you can get things back into balance and regain your health.”
When and How Often to Do Pranayama
Traditionally, pranayama breathing is done first thing in the morning, before or after a yoga practice. Other types are done right before bed, to help you sleep better. But you can fit breathwork into any part of your day.
Barbara “Babz” Jackson Tobin, OTR/L, a certified yoga teacher for Dana-Farber Cancer Institute in Boston, notes that pranayama can help lessen anxiety and muscle tension in people recovering from cancer. It can also help them feel calmer and more empowered.
“Breathwork becomes a tool they can access anytime: before scans, during flare-ups, or anytime they feel an imbalance in their energy,” Tobin says. “It’s an excellent go-to tool that can be utilized for everyone.”
How to learn pranayama
Pranayama is easier to learn than you may think.
“A simple breathing technique, such as inhaling for a count of three and exhaling for a count of five, is one that I often teach,” Tobin says.
When you’re getting started, be patient and try to keep an open mind. “Being gentle with yourself when you start anything new is key,” Tobin says.
At first, you might try “box breathing.”
- Find a quiet place and sit comfortably.
- Close your eyes or lower your gaze. This can help you tune out the outside world and focus more on your breath.
- Place one hand on your chest and the other on your belly.
- Take a few slow, deep breaths. Feel your belly rise.
- In your mind, picture a box. Starting on the bottom left, breathe in for a count of four as you draw an imaginary line up the side of the square.
- Hold your breath for a count of four as you go across the top of the box.
- Breathe out for a count of four as you go down the right side of the box.
- Hold your breath for a count of four as you “draw” the bottom of the box.
- Exhale.
- Repeat two more times. Over time, you may work up to five minutes of “box breathing.”
Find an in-person or online yoga or breathwork class to learn other pranayama techniques. That way, you know you’re doing them right.
“Similar to meditation, pranayama takes practice,” Tobin says.
Who Should Avoid Pranayama?
Not all pranayama breathing techniques are safe for everyone to try. You might need to avoid some types if you have certain health issues, such as heart problems.
“Just as certain medications should only be taken by those who have a certain disease, breathing exercises are recommended based on the person’s unique condition,” Sharma says.
Talk with your doctor to figure out which kinds of pranayama breathing are right for you.
It’s helpful to learn techniques from a trained expert, such as a certified yoga provider or an Ayurvedic doctor. Once you get the hang of it, you can do it by yourself at home.
Types of Pranayama
There’s more than one type of pranayama breathing. The techniques include:
Bhastrika pranayama, or bellows breath, means that you’ll breathe in and out quickly, moving your belly in and out like a bellows.
Kapalbhati pranayama, sometimes called “skull shining” technique, involves many forceful exhales.
Nadi shodhan pranayama, or “alternate nostril breathing,” is when you breathe in one side of your nose at a time.
Bhramari pranayama, or bee breath, involves exhaling slowly while making a humming sound.
The kind of pranayamic breathing you do depends on the sensation or feeling that you’re trying to achieve, says Tobin. Studies have found pranayama to hold a wide range of benefits for the mind and body.
What are the benefits of bhastrika pranayama?
Research shows that it can:
- Decrease your heart rate
- Bring down your blood pressure
- Lessen anxiety
- Improve your mood
While more research needs to be done, bhastrika pranayama may also improve your heart and lung function, and help manage stress.
What are the benefits of bhramari pranayama?
The few studies that have been done on this slow-paced breathing technique show that it may help:
- Slow your heart rate
- Lower your blood pressure
- Help you think more clearly
- Ease stress
What are the benefits of kapalbhati pranayama?
Sometimes called “high-frequency yoga breathing,” kapalbhati breathing is believed to help:
- Clear your nasal passages
- Boost blood flow to your brain
- Improve digestion
- Help with concentration
- Balance your nervous system
- Improve your motor skills
What are the benefits of nadi shodhan pranayama?
Alternate nostril breathing is thought to:
- Help lower stress
- Boost your focus
- Increase your energy
- Let you breathe more easily
- Improve how your heart and lungs work together
To see the most benefits, do pranayama for at least five minutes each day.
How to do anulom vilom pranayama
Anulom vilom is also called alternate nostril breathing.
To try it:
- Sit up tall in a relaxed position.
- Close your eyes.
- Gently close your right nostril. Exhale through the left.
- Breathe in through the left, then gently close it.
- Open your right nostril and exhale.
- Inhale again through the right.
- Close the right nostril.
- Breathe out through the left.
Repeat this cycle up to 10 times.
Try to keep your breathing slow and quiet. Avoid holding your breath during this practice.
What Are the Health Benefits of Pranayama?
Cognitive function. Both slow and fast kinds of pranayama can help improve your cognitive functions. Studies show that fast pranayama, in particular, can help improve auditory and sensory-motor skills.
Lung capacity. Practicing pranayama can help improve lung function by helping you hold your breath longer and increasing strength in your respiratory muscles. Pranayama has the potential to help with all sorts of lung issues. It may aid recovery from pneumonia and strengthen lungs affected by asthma.
Quit smoking. Speaking of lung health, the breathing techniques in pranayama can help you cut cravings if you want to quit smoking.
Mindfulness. Much like the more popular forms of yoga, pranayama can boost mindfulness. Its meditative method of breath focus and awareness can help you live in the present moment.
Stress and emotional regulation. Pranayama’s ability to improve mindfulness has also been found to lower stress and aggression among students taking particularly stressful exams. Pranayama’s focus on breathing and relaxation may alter the levels of stress molecules.
Anxiety. Pranayama can significantly lower anxiety levels and any negative feelings associated with it. Regular pranayama practice can help with anxiety. It can also improve areas of mental focus that are often affected by it, such as awareness and attention. Just one session can help you noticeably reduce anxiety.
Reduce hypertension (high blood pressure). Bee breath pranayama and chanting may help lower high blood pressure by reducing stress. This, in turn, can lower the risk of conditions such as stroke, peripheral vascular disease, and coronary heart disease.
Psychosomatic disorders. These are diseases involving both the body and mind. Examples include migraine headaches, ulcers, and psoriasis. By joining the body and mind through the breath, pranayama may help you manage these conditions.
Practicing Pranayama
As with any new exercise, it is always best to talk to your doctor before taking on a new routine. Try to begin a pranayama practice slowly and then build it up over time.
As a yogic practice that can potentially harmonize your mind and body, pranayama may offer many benefits for your overall well-being. You may find that it helps improve anxiety and stress, or that it eases the symptoms of certain physical conditions.
Takeaways
Breathwork is a key part of yoga meant to help bridge your mind and body. Studies show that pranayama breathing has many benefits, including helping to lower your blood pressure and reduce anxiety. Check with your doctor before you try it, and learn proper technique from a trained expert.
Pranayama FAQs
Can I do pranayama three times a day?
Doing pranayama once or twice a day is enough to have a positive effect. It can also help you make breathwork a regular habit. You don’t want to overdo it. Five minutes of pranayama is a good limit. Stop sooner if you feel lightheaded, dizzy, or uncomfortable.
Which pranayama is most powerful?
All types of pranayama breathing are powerful in their own ways. Bhastrika (bellow breathing) is a very dynamic technique. It requires a lot of rapid breaths in and out. If it’s safe for you to try, it may help you feel more awake and energized.
