Pranayama is the fourth of the eight limbs of yoga: the regulation of the breath, and through it of prana, the life force. The Hatha Yoga Pradipika names eight classical practices, and teachers have added others since. They differ widely: some calm, some heat and energise, some cool. This guide describes the main types so you know what each one is for. It is not a set of instructions; several of these practices should only be learned from a teacher.
The parts of a breath
Every practice works with three phases: puraka (inhalation), rechaka (exhalation) and kumbhaka (retention). Retention can be held in, after inhaling (antar kumbhaka), or out, after exhaling (bahya kumbhaka). In the classical texts kumbhaka is the essence of pranayama, which is why the eight practices of the Pradipika are called the eight kumbhakas. Beginners should practise without retention until the breath is long and even.
Balancing practices
Nadi shodhana (alternate nostril breathing)
Breathing in through one nostril and out through the other, alternating, with the thumb and ring finger closing each side in turn. The version without retention is often called anulom vilom. It is the foundation practice of most traditions: calming, balancing and safe for almost everyone. It is one of the three practices in our guide to pranayama for beginners.
Ujjayi (the victorious breath)
Breathing through the nose with a slight contraction of the throat, which makes a soft, even sound like distant waves. It lengthens the breath and steadies attention, and is used throughout Ashtanga practice. Gentle and suitable for beginners.
Calming and cooling practices
Bhramari (the humming bee breath)
A long exhalation with a steady humming sound, ears closed with the fingers. One of the most calming practices, useful before meditation or sleep. Avoid lying down while doing it and stop if you have an ear infection.
Sheetali (the cooling breath)
Inhaling through the tongue rolled into a tube, then exhaling through the nose. It cools the body and is traditionally practised in hot weather. Not recommended in cold weather or for people with low blood pressure or chronic respiratory conditions.
Sheetkari (the hissing breath)
Similar to sheetali, but the breath is drawn in through the teeth with the tongue behind them, for people who cannot roll the tongue. Same effects and cautions.
Chandra bhedana (left nostril breathing)
Inhaling through the left nostril and exhaling through the right. It is considered cooling and calming. It is not one of the eight classical kumbhakas, but is widely taught as the counterpart of surya bhedana.
Heating and energising practices
Surya bhedana (right nostril breathing)
Inhaling through the right nostril and exhaling through the left. Traditionally said to activate and warm the body. Avoid it if you have high blood pressure, heart disease or anxiety.
Bhastrika (the bellows breath)
Rapid, forceful inhalations and exhalations, both active, like a blacksmith's bellows, followed by a slow breath or retention. Powerful and heating. It is not suitable during pregnancy, or with high blood pressure, heart disease, hernia, epilepsy or recent surgery, and should be learned from a teacher.
Kapalabhati (skull-shining breath)
Short, forceful exhalations driven by the abdomen with passive inhalations. Often taught as pranayama, but the texts list it among the shatkarmas, the cleansing practices. Same cautions as bhastrika.
Advanced classical practices
Murchha and plavini
Murchha, the "fainting" breath, uses long retention with a chin lock to produce a state close to swooning. Plavini, the "floating" breath, involves swallowing air into the stomach. Both are among the eight kumbhakas of the Hatha Yoga Pradipika, but they are rarely taught today and are only for advanced students under close supervision.
Safety
- Practise on an empty stomach, sitting upright, breathing through the nose unless the practice says otherwise.
- Never force the breath or strain in retention. Dizziness, headache or tightness in the chest mean stop.
- If you are pregnant, or have high blood pressure, heart disease, epilepsy or a respiratory condition, stay with the gentle practices (nadi shodhana without retention, ujjayi, bhramari) and ask a doctor first.
- Build up slowly. The texts compare taming the breath to taming a lion or an elephant: gradually, or it turns on you.
Learning pranayama in Uttarkashi
Pranayama is taught every morning on our 200 Hour Yoga Teacher Training, from the gentle practices to the classical kumbhakas, with their contraindications, so that graduates can teach them safely. The 7 Day Himalayan Yoga & Meditation Retreat includes daily pranayama for beginners.
