We always have our breath – it doesn’t matter where we are, who we’re with, or what we’re doing! We can use it to boost our health and even regulate our nervous system, so check out our Thrive Journey guide to the breath, plus seven types of pranayama.
For thousands of years, yogis have been practising pranayama – tuning into the breath to strengthen the respiratory system and increase lung capacity. We call it “the bridge” between body and mind – and it powerfully, directly affects both. When we are able to master the breath, all the systems of the body benefit from the circulation system to immune function, digestion, brain function, and heart health. It can also help us to change our mental state, release stress, and promote deep, restful sleep.
We can use the breath to help cool the body and calm the mind (soothing or tranquilising pranayamas) or to boost vitality and heat the body (energising pranayamas). There are many different breathing practices; in this guide, we feature seven types of pranayama.
What is pranayama
Pranayama means breath control. In Sanskrit (the Classical language of India), prana means breath, energy, or life force, and yama means control or restriction. Pranayama is a key component of yoga, and there are many different breathing techniques.
Put simply, the inhaled breath is energising and the exhaled breath is calming. We can also explore holding the breath in (inner retention – Antara Kumbhaka) and holding the breath out (outer retention – Bahya Kumbhaka) when we breathe in and out to equal counts, which promotes a sense of balance.
Research has also shown that consciously regulating and lengthening the breath (particularly the exhale) can initiate the Relaxation Response (a term coined by Dr Herbert Benson,) and this helps us come into the Parasympathetic Nervous System. This way of breathing can also help to lower blood pressure and improve Heart Rate Variability (HRV), which is a measure of health, reduce cortisol (the stress hormone), and balance hormones. (2)
Benefits of Pranayama for Wellness and Fertility
Breathing is a quick and easy way to release stress. By lengthening the exhale in relation to the inhale, we can begin to consciously relax the body and calm the mind. This eases us into the parasympathetic nervous system, which is where the body comes into a state of calm – sometimes referred to as rest, digest, and nest.
As we rest ,deeper blood flow is directed to the internal organs – and away from the extremities/limbs (the opposite of when we are stressed in the fight/flight state). Check out our Thrive Guide here on how yoga can ease anxiety: https://thrivejourney.com/blog/yoga-for-anxiety-relief/
In the parasympathetic nervous state, our heart rate naturally lowers, and our internal organs are nourished. This reduces stress, promotes hormonal balance, and boosts fertility. For more information on fertility, click here: https://thrivejourney.com/blog/fertility-and-womens-health-what-you-need-to-know/
We also have higher cognitive function as being in a relaxed state tones the vagus nerve – the longest cranial nerve in the body, which runs from the brain to the belly and is one way the mind communicates with the body. This will send positive signals that the body is safe, resulting in more oxygen-rich blood being sent to the brain, which gives us clarity, better decision-making, and higher cognitive function.
Seven Types of Pranayama and How to Practice Them
When practising pranayama techniques, sit in a comfortable position, with your spine long and shoulders relaxed. Take a few grounding breaths to begin, and if you feel at all dizzy or light-headed, then stop and return to your natural breath.
Remember, it takes time and practice to master pranayama, so build up the length of your breath slowly and gradually, without strain, tension, or swallowing.
1. Nadi Shodhana (Alternate Nostril Breathing)
Benefits – this is your go-to breathing practice for feeling grounded and calm. It also helps to balance the left and right hemispheres of the brain, promoting mental clarity, equilibrium, and cognitive function.
Step-by-step guide:
- Sit comfortably and rest your right elbow in your left hand for support.
- Place your index and middle fingers at the third eye (between your eyebrows), hover your right thumb over your right nostril, and your right ring finger over your left nostril.
- Close the right nostril with the right thumb, so that you just breathe in through the left nostril. Breathe in to a count of four.
- Close the left nostril with the right ring finger and release the right thumb, breathe out through the right nostril for four counts.
- Keeping the left nostril closed, breathe in through the right nostril for four counts.
- Now close the right nostril, breathing out through the left nostril for four.
- This is one complete round. Continue for eight to ten rounds.
Tips and safety precautions – this practice opens up the left and right energy channels. In yoga, it is believed that the left side is the moon (feminine) side, the right side is the sun (masculine) side. If your nose is blocked, you can practise mental Nadi Sodhana – imagining the breath going up and down each nostril in turn.
2. Ujjayi Breath (Victorious Breath)
Benefits – this is a great pranayama for stress relief as it is very calming and soothing. It sounds a bit like a wave in the ocean, which is why it is sometimes called Ocean Breath. Benefits include calming the mind, enhancing fertility, and promoting deep, restful sleep. For more ways to enhance fertility, click here: https://thrivejourney.com/blog/fertility-and-womens-health-what-you-need-to-know/
Step-by-step guide:
- Close the lips lightly and as you breathe in through the nose, draw the breath gently along the back of the throat, so it makes a sound like a wave in the ocean.
- Breathe out through the nose, sending the breath back up the throat – once more, a gentle constriction of the muscles of the throat creates the wave sound.
- Think of both the inhale and exhale gently caressing the back of the throat, keeping the breath slow and smooth. Continue for 3 – 5 minutes or as long as it feels comfortable.
3: Kapalabhati (Breath of Fire)
Benefits – this is an energising breath which is heating and cleansing. Kapala means cranium or skull, and bhati means illuminating or shining, so it is also known as Skull Shining breath, as it helps to invigorate the brain, purifies the body, and oxygenates the bloodstream – cleansing the system, so good for boosting energy and detoxification.
Step-by-step guide:
- Sit comfortably, with the spine long, and take a passive inhale through the nose.
- Then take strong, short bursts of exhalation through the nose, with each short exhale, draw the belly towards the spine as if “pumping” out the breath.
- Take around 20 – 30 “pumps”
- Take a natural breath in and out, and repeat again.
- Continue for around five rounds.
Contraindications and safety notes: Don’t practise if you have high blood pressure, heart problems, are pregnant, have a hernia or vertigo, feel anxious, or during menstruation.
4. Bhramari (Humming Bee Breath)
Benefits – Bhramari is a soothing pranayama, also known as Humming Bee breath, as the vibrations the practice creates sound like the black bee. It helps to quieten the mind and ease anxiety. It can also improve focus and mental clarity, reduce blood pressure, strengthen the voice, and is a great breathing exercise for fertility.
Step-by-step guide:
- Sit comfortably, relax your face and jaw, and close your lips
- Take your arms out to the sides, bend your elbows, and place your thumbs over your ears, resting your fingers over your eyes
- Close your eyes and inhale through the nose, keeping your lips together and separating your teeth
- Exhale with a steady release of the breath, making the humming bee sound.
- Breathe in and repeat
- Continue for around five to ten rounds. If your arms grow tired, bring them closer to the front of the body.
5. Sheetali (Cooling Breath)
Benefits – This is a pranayama that cools the body by cooling the blood. The breath is drawn in over the surface of the tongue, which causes it to be chilled by the moisture in the mouth; this, in turn, cools the blood vessels throughout the lungs, gradually reducing excess body heat. It is beneficial in pregnancy and perimenopause, calming and cooling – particularly in hot temperatures.
Step-by-step guide:
- Poke the tongue out of the mouth and, if possible, roll the tongue into a cylindrical shape.
- If this is difficult, curl up the edges of the tongue or simply imagine you are sipping air in and out of an imaginary straw.
- Breathe in over or through the tongue. Close the mouth
- Exhale slowly and steadily through the nose.
- Repeat for around three to five rounds.
- Practise in areas with clean air, as you don’t have the benefit of the nasal hairs filtering the breath. And remember to take regular sips of water to stay hydrated.
6. Surya Bhedana (Right Nostril Breathing)
Benefits – In yoga, it is believed that there are thousands of nadis or energy channels that run through the body. Two of the main ones are the Pingala Nadi (which flows along the right nasal cavity) and the Ida Nadi (which flows along the left nostril cavity). The right is associated with the sun and masculine, yang energy, the left with the moon and feminine, yin energy. So, we are able to invite that particular energy in by manipulating the breath with our right or left nostril breathing. The right nostril breath will help to warm the body and increase vitality.
Step-by-step guide:
- Sit comfortably and, as in Nadi Sodhana, rest the index and middle fingers at the third eye and the pad of the ring finger over the left nostril, closing the airway through the left nasal cavity
- Breathe in and out of the right nostril only
- Take about ten breaths and then release the hand to the lap or knee
- Spend a few moments observing any sensations or shifts of energy, and then return to the natural breath.
7: Chandra Bhedana (Left Nostril Breathing)
Benefits – left nostril breathing is also referred to as Moon Breathing, as it is cooling, calming, and invokes the feminine, yin energy. This is a practice which can help to promote sleep, quieten the min,d and promote fertility.
Step-by-step guide:
- Sit comfortably and, as in our Nadi Sodhana practice, rest the index and middle fingers at the third eye and close the right nostril with the thumb
- Breathe in and out of the left nostril only
- Take about ten breaths and then release the hand to the lap or knee
- Spend a few moments observing any sensations or shifts of energy, and then return to the natural breath.
Five Tips for Integrating Pranayama into Your Daily Routine
- No time? No problem: Don’t feel as if you have to spend ages with each breath. If you are short of time, just do a few rounds of pranayama.
- You don’t have to be on your mat to practise. The beauty of the breath is that you can do your pranayama anywhere – while standing in a queue, sitting on the bus, or before an important meeting to help calm yourself.
- Build breathing into your day. It’s a good idea to do your energising pranayamas at the start of the day, your balancing pranayamas during your work day, and the tranquilising pranayamas in the evening to help you wind down
- Make it a habit. The more you practise, the easier it will become, and you will build lung capacity – strengthening your respiratory system
- Recommended durations – start with five to ten minutes a day and avoid practising after eating. Wait about two hours after a meal if doing soothing pranayama, and aim to practise energising pranayama on an empty stomach or at least four hours after eating.
Precautions and Contraindications
If pregnant or trying for a baby, avoid all breath retention and energising pranayamas – instead, focus on Ujjayi, Nadi Sodhana, Bhramari, and Sheetali breathing practices.
When to seek professional advice:
Stop immediately if you feel light-headed, breathless, or dizzy. If symptoms don’t ease after a few minutes or you feel chest pain, then you should consult with your doctor or health care professional.
If you have anxiety, PTSD, a mental health condition, respiratory or cardiovascular issues, please check with your doctor or health care professional before practising energising pranayama.
The beauty of the breath – we hope you enjoy discovering Yoga breathwork benefits and exploring all seven types of pranayama. At Thrive Journey, we have regular online and live yoga classes which include yoga breathing exercises, pranayama for stress relief, and breathing exercises for fertility, as well as pre-recorded classes to suit your life stage.
Reference
- National library of Medicine: https://pmc.ncbi.nlm.nih.gov/articles/PMC5812442/
Badawy J, Nguyen OK, Clark C, Halm EA, Makam AN. Is everyone really breathing 20 times a minute? Assessing epidemiology and variation in recorded respiratory rate in hospitalised adults. BMJ Qual Saf. 2017 Oct;26(10):832-836. doi: 10.1136/bmjqs-2017-006671. Epub 2017 Jun 26. PMID: 28652259; PMCID: PMC5812442. - Dr Herbert Benson’s Relaxation Response: http://www.relaxationresponse.org/
- National library of Medicine: https://pubmed.ncbi.nlm.nih.gov/38463652/
Reducing stress with yoga: a Systematic review based on multimodal biosignals, Khajuria A, Kumar A, Joshi D, Kumaran SS. Reducing Stress with Yoga: A Systematic Review Based on Multimodal Biosignals. Int J Yoga. 2023 Sep-Dec;16(3):156-170. doi: 10.4103/ijoy.ijoy_218_23. Epub 2024 Feb 9. PMID: 38463652; PMCID: PMC10919405.