A hum in the skull. A whisper at the back of the throat. A belly pumping like a bellows. Each breath has its own texture, and its own effect. Here are six pranayama techniques to know, how to practise them, and when to be careful.
Prāṇāyāma. Two Sanskrit words. Prāṇa: life force, the breath of being. Āyāma: to extend, to regulate. Together: the conscious practice of breath.
Without breath, no asana. Without breath, no meditation. Without breath, no yoga at all. Of the eight limbs of yoga described by Patañjali, prāṇāyāma is the fourth (Yoga Sutra 2.49), and the bridge: between body and mind, between movement and stillness.
New to breathing practices? Start with our five simple pranayama principles: a complete exhale, open nostrils, the full yogic breath. They make every technique below deeper. Then come back here.
1. Breath of Fire: Agni Prāṇ
The breath our brand is named after, central to Kundalini yoga. A rhythmic breath with equal emphasis on inhale and exhale, no pause between them, about two to three cycles per second, no deeper than sniffing. Practised through the nose, mouth and eyes closed: the navel pulls toward the spine on the exhale and releases on the inhale. Start with one minute.
Traditionally said to:
- Cleanse and energise, bringing a feeling of lightness and vitality.
- Expand breathing capacity and build vital strength.
- Help the nervous system stay steady under stress.
- Strengthen the navel centre and physical endurance.
- Bring focus, clarity and a neutral mind.
To go deeper, read our complete article on the Breath of Fire.
Precaution: avoid during pregnancy and, traditionally, during menstruation. Ask your doctor first if you have high blood pressure, a heart condition, epilepsy or have had recent abdominal surgery. Stop if you feel dizzy.
2. Alternate nostril breathing: Anuloma Viloma
Close one nostril with the thumb, breathe through the other. Then switch. Continue in slow cycles, for three to five minutes. The mind settles as the breath alternates between the left and right channels, ida and pingala in yogic anatomy. Its close cousin, Nadi Shodhana, follows the same principle.
Traditionally said to: soothe anger, steady the mood, improve focus and bring a deep sense of balance. One of the gentlest techniques, suitable for every day.
3. Bhrāmarī: humming bee breath
Named after the black Indian bee whose hum it imitates. Inhale through the nose. On the exhale, gently close the ears with the thumbs and make a long, soft "mmm" sound. Feel the vibration in the throat, the jaw, the skull.
Traditionally said to: calm the nervous system, release tension and quickly bring the mind into stillness. One of the most accessible practices for moments of stress, and a lovely way to end the day.
4. Ujjāyī: ocean breath
The breath of Vinyasa and Ashtanga. A soft, whispering sound at the back of the throat, on both inhale and exhale, as if fogging up a mirror with the mouth closed. The breath becomes audible, regular, anchoring.
Traditionally said to: sharpen focus, warm the body and let the mind follow the breath through a moving practice.
5. Kapālabhātī: skull shining breath
Passive inhale, active exhale. Short, strong exhalations through the nose, with quick contractions of the belly. The inhale happens by itself, naturally, between two exhales. Start with 20 to 30 strokes, then rest.
Traditionally said to: tone the abdomen, awaken the digestive fire and clear the mind quickly.
Precaution: same as for the Breath of Fire. Avoid during pregnancy and with high blood pressure, heart conditions, hernia or recent surgery.
6. Bhastrikā: bellows breath
Rapid, forceful inhalations and exhalations through the nose, equal in intensity, like a blacksmith's bellows fanning the fire. Practise only a few rounds at first, sitting, with a teacher if possible.
Traditionally said to: open the chest, clear the airways and bring both physical and mental energy. A powerful, warming practice.
Precaution: not suitable during pregnancy or with high blood pressure, heart conditions or epilepsy. Stop at the first sign of dizziness.
What we have rediscovered
Lately, I returned to the basics of my own practice. Habits had crept in: I was repeating mantras a certain way, breathing in a certain rhythm, without paying full attention. So I began again, as a beginner. What came back to me were five small gestures: exhaling completely first, opening the nostrils, noticing smells, letting the exhale disappear, filling belly, ribs and chest. I describe them one by one in Pranayama: back to basics with 5 simple principles.
These five small returns have changed my practice more than any new technique ever did.
Breath is the only function of the body that is both automatic and conscious. The bridge is always there. We just have to walk it.
Love & Light, Pernelle
Frequently asked questions
Which pranayama should I start with?
Alternate nostril breathing and Bhrāmarī are the gentlest: slow, calming and suitable for most people. Keep the more intense techniques (Breath of Fire, Kapālabhātī, Bhastrikā) for later, ideally learned with a teacher.
When is the best time to practise pranayama?
In the morning, on an empty stomach, is traditional. Energising breaths suit the start of the day. Calming breaths such as Bhrāmarī or alternate nostril breathing also fit the evening.
What is the difference between Breath of Fire and Kapālabhātī?
In Breath of Fire, inhale and exhale are equal and continuous. In Kapālabhātī, only the exhale is active and the inhale is passive. Both are energising and need the same precautions.
Is pranayama safe during pregnancy?
Gentle, slow breathing is usually welcome, but rapid or forceful techniques and breath retention should be avoided. Always ask your doctor or midwife and a qualified prenatal teacher.
Practise in pieces that let the breath be free
The bridge is always there. Breathe, and cross it.
