Pranayama: The Yoga of Breathing, Step by Step

Pranayama 6 illustrations Updated 2 Nov 2026

Pranayama is the practice of guiding the breath in yoga: slowing it, lengthening it, directing it through one nostril or the other, and sometimes pausing it. The word joins prana, life energy or breath, with ayama, extension or control. In Patanjali's eight limbs, pranayama comes right after asana, because a steady body makes steady breathing possible.

This page explains what pranayama is, how to sit and breathe, the main types and a safe beginner plan. Use the breath pacer below to practise along, and follow the links to each pranayama guide.

Meaning: Prana (breath, energy) plus ayama (extension)
Main phases: Puraka (in), kumbhaka (pause), rechaka (out)
Best time: Early morning or evening, empty stomach
Start with: Belly breathing, anulom vilom, bhramari
Session length: 5 to 20 minutes
Never: Strain, force or hold to discomfort

What is pranayama?

In yoga, prana means the vital energy that keeps us alive, and the breath is its most obvious form. Pranayama means extending or regulating that breath. Every pranayama breathing practice is built from three phases: puraka, the inhale; kumbhaka, a natural or deliberate pause; and rechaka, the exhale.

Classical texts treat pranayama as a bridge between the body and the mind. When the breath becomes slow and even, the mind usually follows. That is why pranayama in yoga comes before concentration and meditation in the eight limbs.

Pranayama in pictures

Pranayama posture: seated cross legged with a tall spine and hands on the knees — Level
All levels
Hold
Whole session
Works on
Posture, breath
A tall, easy seat comes first. If the knees are higher than the hips, sit on a higher cushion so the lower back does not round.
**Teacher's cue:** Lift the breastbone a little and let the shoulder blades soften down the back.

Nasika mudra for alternate nostril breathing with the thumb near the right nostril — Level
Beginner
Hold
5 to 10 rounds
Works on
Balance, calm
Alternate nostril practices use nasika mudra: index and middle fingers fold down, the thumb closes the right nostril and the ring finger the left.
**Teacher's cue:** Touch the nostril softly at the fleshy part, just below the bone.

Bhramari breathing with thumbs gently closing the ear flaps and eyes closed — Level
Beginner
Hold
5 to 9 rounds
Works on
Calm, sleep
Bhramari, the humming breath, closes the ears with the thumbs so the hum is felt inside the head. It is one of the most calming practices.
**Teacher's cue:** Keep the lips closed, teeth apart and hum on a long, easy exhale.

Kapalbhati breathing shown with hands on the knees and the belly drawing in — Level
Intermediate
Hold
20 to 30 strokes
Works on
Abdomen, alertness
Kapalbhati uses short, active exhales from the belly with passive inhales. It is energising and not for everyone.
**Teacher's cue:** Snap the navel in to breathe out, then let the breath fall back in by itself.

Sheetali cooling breath with the head slightly raised and a calm seated posture — Level
Beginner
Hold
8 to 10 rounds
Works on
Cooling
Sheetali cools the body: the breath is drawn in through a rolled tongue and released through the nose. Sheetkari is the version for those who cannot roll the tongue.
**Teacher's cue:** Sip the air in slowly, then close the mouth and breathe out through the nose.

Lying down belly breathing with hands on the abdomen and knees bent — Level
All levels
Hold
3 to 5 minutes
Works on
Diaphragm
If sitting is uncomfortable, start lying down. Feeling the belly rise under your hands teaches the slow breathing that every pranayama builds on.
**Teacher's cue:** Breathe in so the hands rise, breathe out so they sink, with no effort in the chest.

How to sit for pranayama yoga

Seat: sukhasana, vajrasana or padmasana, or a chair with feet flat on the floor.
Spine: upright but not rigid, with the head balanced over the shoulders.
Hands: resting on the knees, often in gyan mudra, or one hand in nasika mudra for nostril practices.
Breath: through the nose unless a practice says otherwise, such as sheetali.
Eyes: closed or softly lowered.

The main types of pranayama

Practice	How it works	Effect people report
Anulom vilom	Alternate nostril breathing, no hold	Balancing, calming
Nadi shodhana	Alternate nostril with ratios and holds later	Calm focus
Bhramari	Humming exhale with ears closed	Deep calm, easier sleep
Ujjayi	Soft ocean sound in the throat	Steady, warming
Kapalbhati	Quick active exhales	Energising
Bhastrika	Forceful in and out, like bellows	Strongly energising
Sheetali and sheetkari	Cool air in through the mouth	Cooling
Surya bhedana	In right, out left	Warming, alerting
Chandra bhedana	In left, out right	Cooling, quietening

The types of pranayama page explains each family and the eight classical kumbhakas.

Best pranayama for beginners

Start with practices that slow the breath without force:

Two minutes of belly breathing, also called dirga pranayama when it fills belly, ribs and chest in turn.
Five to ten rounds of anulom vilom.
Five rounds of bhramari.
One minute of quiet natural breathing.

Practise this daily for two weeks before adding kapalbhati or bhastrika. The breath pacer on this page can guide the timing.

Pranayama steps for a 15 minute morning session

Sit and watch the natural breath for one minute.
Do six slow belly breaths, counting four in and six out.
If suitable for you, do two rounds of 20 kapalbhati strokes with rest between.
Practise anulom vilom for five minutes.
Add five rounds of bhramari.
Finish with two minutes of silence, hands in gyan mudra.

Pranayama exercise or breathing practice?

People often call it a pranayama exercise, and in a sense it is: you are training the muscles of breathing, especially the diaphragm. But unlike a workout, the aim is less effort, not more. A good session leaves you calmer and more alert, never out of breath. If you notice gasping, a tight chest or light-headedness, you are pushing too hard. Shorten the count, drop any holds and return to easy breathing for a minute before trying again.

Pranayama benefits and what research says

Slow breathing practices are among the better studied parts of yoga. Trials suggest they may lower perceived stress, support healthy blood pressure and improve breathing efficiency in healthy adults. Results vary and most studies are small. The benefits of pranayama page sums up the evidence for each practice in plain words.

Who should be careful

Pregnancy, high blood pressure, heart disease, epilepsy, hernia or recent surgery: avoid forceful practices such as kapalbhati and bhastrika, and ask your doctor about any breath holding.
Asthma: keep practices gentle and keep your inhaler nearby.
Feeling dizzy, tingling or anxious: stop, breathe normally and rest.

Every pranayama guide on this site

Guide	What it covers
Bhramari pranayama	The humming bee breath: steps, benefits and how many rounds
Bhastrika pranayama	The bellows breath: forceful, equal breathing for energy
Types of pranayama	Calming, energising, cooling and balancing breath practices
Ujjayi pranayama	The ocean breath: a soft throat sound for steady breathing
Kapalbhati	Quick belly exhales with passive inhales, for energy
Nadi shodhana	Channel cleansing alternate nostril breath, with ratios
Sheetali pranayama	Breathing in through a rolled tongue to cool down
Anulom vilom	Simple alternate nostril breathing, without breath holds
Surya bhedana pranayama	Breathe in through the right nostril, out through the left
Benefits of pranayama	Ten benefits of yogic breathing and what studies support
Sheetkari pranayama	Cool air drawn in through the teeth with a soft hiss
Chandra bhedana pranayama	Inhale left, exhale right: the cooling, calming nostril breath

Breathe gently and never force a hold. Skip fast or forceful breathing in pregnancy, high blood pressure, heart disease, epilepsy or after recent surgery, and stop if you feel dizzy or breathless.

Questions people ask

What is pranayama in simple words?

Pranayama is breathing practice in yoga. You slow down, lengthen and guide your breath in specific patterns to calm or energise the body and mind.

Is there a fixed number of pranayama practices?

The Hatha Yoga Pradipika names eight classical kumbhakas. Modern teachers add practices like anulom vilom and kapalbhati, so most lists contain eight to twelve types.