Pranayama: What It Is and How to Start
Pranayama is the yogic practice of breath regulation. The word is usually split into prana, life force or vital energy, and ayama, extension or regulation. You can take the Sanskrit as a metaphor and still use the practice.
What the evidence supports
Studies on slow, paced breathing suggest it can lower heart rate and perceived stress in the short term. The research is modest in size, so I treat it as a useful tool, not a cure.
Three practices to begin
- Diaphragmatic breathing. Sit or lie down with a hand on your belly. Breathe in through the nose so the belly rises, and let the exhale run a little longer than the inhale. Five minutes is enough.
- Ujjayi. A gentle narrowing at the back of the throat that makes a soft sound like distant waves. It is used in many yoga styles. Keep it soft; it should never feel strained.
- Alternate nostril breathing (nadi shodhana). Close one nostril, breathe in through the other, switch, and breathe out. Do five slow rounds and stop if you feel light-headed.
Cautions
Never force the breath or hold it hard. Avoid long breath retentions and fast breathing techniques unless you are working with a qualified teacher. If you have a heart or lung condition, high blood pressure or are pregnant, talk to a doctor first. If you feel dizzy, stop.
In my own practice
I use slow nasal breathing before training and after hard rounds, and the same habit helps in tense conversations. Five quiet minutes a day will teach you more than one long session a week. For the wider picture of where breath work sits in yoga, see The Slow Initiation.
A free guide
If you like reading about yoga and the older traditions, I go deeper on my YouTube channel, The Slow Initiation. Leave your email, confirm it, and I will send you a free PDF guide, Yoga Starts Before the Poses. After that you will hear about new videos. Nothing else.
I use your email only for this. You get a confirmation email first, and every email has an unsubscribe link. See the privacy policy.