What is Prāṇāyāma?
प्राणायाम (Prāṇāyāma)
Prāṇa = Life force, vital energy
Āyāma = Extension, control, regulation
The extension and control of life force through breath
Prāṇāyāma is the fourth limb of Patañjali’s eightfold path and one of the most powerful practices in yoga. While often translated simply as “breath control,” it’s actually the science of directing and expanding prāṇa—the subtle life force that animates all living beings.
Understanding Prāṇa
More Than Breath
Prāṇa is:
- Life force, vital energy
- What animates the body
- Link between body and mind
- Subtle aspect of breath
- Universal energy individualized
Prāṇa is NOT:
- Just oxygen
- Just breath itself
- Physical phenomenon only
- Created by breathing
The relationship:
- Breath is the vehicle
- Prāṇa is the passenger
- Control breath → control prāṇa
- Control prāṇa → control mind
The Five Prāṇas (Pañca Vāyus)
In the body, prāṇa manifests as five main currents:
1. Prāṇa Vāyu (Inward-moving air)
Location: Heart and chest region
Direction: Inward and upward
Function:
- Inhalation
- Receiving (food, impressions, energy)
- Intake of all kinds
When balanced: Good energy, receptivity, openness
When imbalanced: Anxiety, can’t receive, exhaustion
2. Apāna Vāyu (Downward-moving air)
Location: Lower abdomen and pelvis
Direction: Downward and outward
Function:
- Exhalation
- Elimination (waste, toxins)
- Reproduction
- Grounding
When balanced: Good elimination, grounded, stable
When imbalanced: Constipation, fear, instability, hormonal issues
3. Samāna Vāyu (Equalizing air)
Location: Navel region, digestive system
Direction: Horizontal, centering
Function:
- Digestion and assimilation
- Distribution of nutrients
- Balancing left and right
- Integration
When balanced: Good digestion, balanced energy, integration
When imbalanced: Digestive problems, imbalance, can’t assimilate
4. Udāna Vāyu (Upward-moving air)
Location: Throat, face, head
Direction: Upward
Function:
- Speech and expression
- Growth and evolution
- Spiritual ascent
- Levitation (advanced)
When balanced: Clear expression, growth, enthusiasm
When imbalanced: Communication problems, stagnation, depression
5. Vyāna Vāyu (Pervading air)
Location: Whole body
Direction: Radiating outward from center
Function:
- Circulation (blood, lymph, energy)
- Coordination
- Holding body together
- Distribution
When balanced: Good circulation, coordination, vitality
When imbalanced: Poor circulation, lack of coordination, fragmentation
Five subsidiary prāṇas: Nāga (belching), Kūrma (blinking), Kṛkara (sneezing), Devadatta (yawning), Dhanañjaya (pervading after death)
Prāṇa and Mind
Intimate connection:
यतो प्राणस्ततो चित्तम् (Yato prāṇas tato cittam)
Where prāṇa goes, mind follows
And conversely:
यतो चित्तं ततो प्राणः (Yato cittaṁ tato prāṇaḥ)
Where mind goes, prāṇa follows
Implications:
- Agitated breath = Agitated mind
- Calm breath = Calm mind
- Control breath = Control mind
- Still breath = Still mind
This is why prāṇāyāma works:
Can’t control mind directly (try—it rebels). But CAN control breath easily. And breath controls mind indirectly.
The Components of Breath
Four Phases
Every breath cycle has:
1. Pūraka (Inhalation)
Sanskrit: पूरक (Filling)
Process: Drawing breath in
Effect: Energizing, activating
Symbolism: Receiving life, grace, energy
2. Antar Kumbhaka (Internal Retention)
Sanskrit: अन्तर कुम्भक (Internal pot)
Process: Holding breath in (lungs full)
Effect: Intensifying, heating, absorbing
Symbolism: Integration, gestation, contemplation
3. Recaka (Exhalation)
Sanskrit: रेचक (Emptying)
Process: Releasing breath out
Effect: Relaxing, cooling, releasing
Symbolism: Letting go, surrender, emptying
4. Bāhya Kumbhaka (External Retention)
Sanskrit: बाह्य कुम्भक (External pot)
Process: Holding breath out (lungs empty)
Effect: Deepening, grounding, purifying
Symbolism: Emptiness, void, potential
Ratio variations:
Different practices use different ratios (e.g., 1:4:2:0 or 1:4:2:2) where numbers represent relative durations of inhale:retention:exhale:retention.
Three Main Qualities
Prāṇāyāma should have:
1. Dīrgha (Length)
Deep, full breaths:
- Not shallow, upper chest breathing
- Filling belly, ribs, upper chest
- Complete exhalation
- Using full capacity
2. Dīkṣma (Subtlety)
Refined, gentle:
- Not forced or violent
- Smooth transitions
- Silent (no sound unless specific technique)
- Natural, effortless
3. Sthira (Steadiness)
Consistent, stable:
- Regular rhythm
- No jerks or pauses (except intentional)
- Even flow
- Comfortable sustainability
Major Prāṇāyāma Techniques
Foundational Practices
Natural Breath Awareness
The beginning:
- Simply observe natural breath
- No control, just awareness
- Notice inhale, exhale, pauses
- Feel sensations
Purpose:
- Develop sensitivity
- Establish baseline
- Calm nervous system
- Foundation for all else
How long: 5-10 minutes minimum before moving to techniques
Dīrgha Prāṇāyāma (Three-Part Breath)
Complete yogic breath:
The three parts:
- Abdominal: Belly expands on inhale
- Thoracic: Ribs expand
- Clavicular: Upper chest and collarbones rise
Technique:
- Exhale completely first
- Inhale: Fill belly → ribs → upper chest (one continuous wave)
- Exhale: Empty upper chest → ribs → belly (reverse order)
- Smooth, continuous
Benefits:
- Full oxygen exchange
- Massages organs
- Reduces stress
- Foundation for other practices
Nāḍī Śodhana (Alternate Nostril Breathing)
नाडी शोधन - Channel purification
Most important balancing practice:
Technique:
- Sit comfortably, spine straight
- Right hand: Thumb on right nostril, ring finger on left
- Close right nostril with thumb
- Inhale through left nostril (3-4 counts)
- Close both nostrils, retain briefly (1-2 counts) [optional]
- Release right nostril, exhale through right (3-4 counts)
- Inhale through right nostril
- Close both, retain briefly [optional]
- Exhale through left nostril
- This completes one round
- Continue for 5-10 minutes
Variations:
- Simple: Equal inhale/exhale, no retention
- Intermediate: Add brief retention (1:1:1 ratio)
- Advanced: Longer retention (1:4:2 ratio)
Benefits:
- Balances left and right hemispheres
- Calms nervous system
- Purifies nāḍīs (energy channels)
- Prepares for meditation
- Equalizes iḍā and piṅgalā
- Best practice before meditation
Cautions:
- Never force breath
- If dizzy, return to normal breathing
- Retention optional for beginners
Ujjāyī Prāṇāyāma (Victorious Breath)
उज्जायी - To conquer, to be victorious
Ocean-sounding breath:
Technique:
- Slightly constrict back of throat (like fogging a mirror)
- Breathe in and out through nose
- Creates soft, ocean-like sound
- Both inhale and exhale audible
- Smooth, even, controlled
Benefits:
- Builds heat (tapas)
- Focuses mind (sound to follow)
- Strengthens breath
- Used in Ashtanga vinyasa yoga
- Soothes nervous system despite heat
When to use:
- During āsana practice
- Alone as prāṇāyāma
- When needing focus
- Preparation for meditation
Kapālabhāti (Skull Shining)
कपालभाति - Skull shining
Forceful exhalation practice:
Technique:
- Sit with straight spine
- Inhale normally
- Exhale forcefully through nose (short, sharp)
- Belly pulls in strongly on exhale
- Inhale happens passively (belly relaxes)
- Rapid pace: 1-2 exhalations per second
- Do 20-30 rounds, then pause
- Repeat for 3-5 rounds total
Focus: Active exhale, passive inhale (opposite of normal)
Benefits:
- Clears sinuses and lungs
- Oxygenates blood
- Energizes body and mind
- Strengthens core
- Clears prāṇic blockages
- Awakens kuṇḍalinī (in some)
Cautions:
- Not during pregnancy
- Not with high blood pressure
- Not during menstruation (some say)
- Can be intense—go slowly at first
- Stop if dizzy
When to practice: Morning, to wake up and energize
Bhastrikā (Bellows Breath)
भस्त्रिका - Bellows
Both inhale and exhale forceful:
Technique:
- Sit with straight spine
- Forceful inhale through nose (belly expands)
- Forceful exhale through nose (belly contracts)
- Both active and powerful
- Rapid pace
- Do 10-20 rounds, then pause with retention
- Repeat 3-5 rounds
Difference from kapālabhāti:
- Kapālabhāti: Only exhale active
- Bhastrikā: Both inhale and exhale active
Benefits:
- Highly energizing
- Clears all channels
- Generates heat
- Awakens kuṇḍalinī
- Expands lung capacity
- Burns toxins
Cautions:
- More intense than kapālabhāti
- Same contraindications
- Build up gradually
- Have guidance if possible
When to practice: Morning, when need strong energy
Bhrāmarī (Bee Breath)
भ्रामरी - Black bee
Humming breath:
Technique:
- Sit comfortably
- Close ears with fingers (or not)
- Inhale deeply through nose
- Exhale while making humming sound (like bee)
- Feel vibration in head
- Repeat 5-10 times
Benefits:
- Extremely calming
- Vibrations massage brain
- Releases tension
- Soothes anxiety
- Prepares for meditation
- Opens ājñā chakra
When to use: Evening, before sleep, when anxious
Śītalī and Śītakārī (Cooling Breaths)
शीतली and शीतकारी - Cooling
Śītalī technique:
- Roll tongue into tube
- Inhale through curled tongue
- Exhale through nose
- Feel cooling sensation
Śītakārī technique (if can’t roll tongue):
- Teeth slightly apart
- Tongue behind teeth
- Inhale through teeth (hissing sound)
- Exhale through nose
Benefits:
- Cools body
- Reduces anger and agitation
- Good for pitta dosha
- Refreshing in hot weather
- Calms mind
When to use: Hot weather, when overheated, when angry
Advanced: Kevala Kumbhaka
केवल कुम्भक - Complete/absolute retention
Spontaneous breath suspension:
Description:
- Breath stops naturally
- No effort to hold
- Can last seconds to minutes
- Happens in deep meditation
- Ultimate prāṇāyāma
Not a technique but a result:
- Of advanced practice
- Of deep meditation
- Of prāṇa fully controlled
- Sign of mastery
The Practice
When and Where
Time of day:
- Best: Early morning (4-6 AM) - prāṇa purest
- Good: Dawn or dusk (sandhyā times)
- Avoid: Right after meals
- Frequency: Daily, same time
Location:
- Clean, quiet space
- Good ventilation (not stuffy)
- Not too cold or hot
- Peaceful atmosphere
- Same spot daily (builds energy)
Preparation:
- Empty stomach (or 3-4 hours after meal)
- Empty bladder and bowels
- Clean nasal passages (jala neti optional)
- Comfortable clothing
Posture
Requirements:
- Spine straight (most important)
- Head, neck, spine aligned
- Comfortable enough to maintain
- Stable base
Options:
- Padmāsana (lotus) - traditional
- Siddhāsana (accomplished pose) - alternative
- Vajrāsana (thunderbolt) - kneeling
- Chair - if floor difficult
Hand positions (mudrās):
- Jñāna mudrā: Thumb and index finger touching
- Chin mudrā: Similar, palms up
- Rest on knees or in lap
Duration and Progression
Beginners:
- Start with 5-10 minutes
- Simple techniques only
- No retention (kumbhaka)
- Build gradually
Intermediate:
- 15-30 minutes
- Add brief retentions
- More techniques
- Daily practice
Advanced:
- 30-60 minutes or more
- Longer retentions
- Complex practices
- Twice daily
Golden rule: Better 10 minutes daily than 1 hour once a week. Consistency is key.
Sequencing
Typical session structure:
- Settling: Natural breath (2-3 min)
- Purification: Nāḍī śodhana (5-10 min)
- Energizing: Kapālabhāti or bhastrikā (2-5 min) [optional, morning only]
- Main practice: Chosen technique (10-15 min)
- Cooling/calming: Bhrāmarī or ujjāyī (2-5 min)
- Integration: Natural breath, observe (2-3 min)
- Meditation: Sit in stillness (10-20 min)
Note: Don’t do energizing practices in evening
Benefits
Physical
Immediate:
- More oxygen to cells
- Better circulation
- Toxins released
- Organs massaged
- Nervous system balanced
Long-term:
- Improved lung capacity
- Stronger immune system
- Better cardiovascular health
- Hormone balance
- Slower aging
Mental
Immediate:
- Calm mind
- Reduced anxiety
- Better focus
- Clear thinking
- Emotional balance
Long-term:
- Increased concentration
- Mental clarity
- Emotional stability
- Reduced depression
- Better sleep
Energetic
Subtle effects:
- Prāṇic channels cleared
- Energy blockages released
- Chakras activated
- Kuṇḍalinī awakened (gradually)
- Subtle body purified
Spiritual
Ultimate benefits:
- Prepares for meditation
- Stills the mind
- Awakens inner awareness
- Facilitates samādhi
- Support for self-realization
Traditional claim:
प्राणायामे सति चित्तं लयम् (Prāṇāyāme sati cittaṁ layam)
When prāṇa is controlled, mind dissolves
Cautions and Contraindications
General Cautions
Always:
- Never force the breath
- Stay within comfort zone
- Stop if dizzy or uncomfortable
- Progress gradually
- Ideally have teacher guidance
Common mistakes:
- Forcing retention too long
- Straining muscles
- Holding tension
- Breathing too rapidly
- Comparing with others
Specific Contraindications
Avoid prāṇāyāma (especially retention and forceful) if:
- Serious heart conditions
- High blood pressure (uncontrolled)
- Pregnancy (forceful types)
- Recent surgery
- Hernia
- Severe asthma attack
- Epilepsy (for some techniques)
Seek guidance if:
- Any chronic condition
- On medications
- Pregnant
- New to practice
- Doing advanced techniques
Signs of Incorrect Practice
Warning signs:
- Persistent dizziness
- Headaches
- Nausea
- Rapid heart rate
- Anxiety increase
- Sleep disturbance
- Agitation
If these occur:
- Return to natural breath
- Reduce intensity
- Shorten duration
- Seek teacher guidance
- May need different technique
Integration
With Meditation
Perfect preparation:
- Prāṇāyāma first
- Calms body and mind
- Makes meditation easier
- Natural progression
Traditional view:
Prāṇāyāma is not separate from meditation—it IS meditation with breath as object.
With Āsana
The link:
- Āsana prepares body for prāṇāyāma
- Prāṇāyāma deepens āsana benefits
- Together purify body and energy
- Create complete practice
In vinyasa:
- Ujjāyī breath throughout
- Links movement and breath
- Creates moving meditation
- Generates heat (tapas)
Throughout Day
Micro-practices:
- Stressed? Three deep breaths
- Angry? Nāḍī śodhana 2 minutes
- Tired? Kapālabhāti 30 breaths
- Before important event? Bhrāmarī
- Can’t sleep? Left nostril breathing
The ultimate:
सततं योगी भवेत् (Satataṁ yogī bhavet)
Be a yogi always
When prāṇāyāma becomes natural, you’re doing it all the time without thinking—conscious breathing throughout day.
Contemplation
*The breath you’re breathing now
Was once breathed by Buddha,
By Christ, by Ramana—
The same air, the same prāṇa.
You’re not just breathing oxygen—
You’re breathing life itself,
The universal energy
Individualized as you.
Master the breath,
And you master the mind.
Master the mind,
And you discover the Self.
But even mastery
Eventually must be released.
For what you truly are
Doesn’t breathe—
It’s the awareness
Of all breathing,
The stillness
Before and after every breath.
Practice prāṇāyāma,
Until prāṇāyāma practices itself.
Until breathing becomes
So natural you forget it.
Until only awareness remains—
Aware of the breath,
But not breathing,
For it never needed to.*
May your breath be steady, your prāṇa be balanced, and may the practice of prāṇāyāma lead you to the breathless awareness that you are. 💨🙏