Are you interested in learning more about pranayama, what it really is, and which techniques you can practice to improve your health and well-being? In this blog, you’ll discover the different techniques of pranayama, their background, and their benefits so you can start practicing safely and with confidence.
Pranayama is one of the most therapeutic and transformative approaches in yoga. According to the traditional yogic system, yoga follows an eight-step path called Ashtanga Yoga: yama, niyama, asana, pranayama, dharana, dhyana, and samadhi. Asana (physical postures) comes before pranayama, preparing your body for deeper energy practices.
The word pranayama is made of two parts: prana (life energy) and ayama (expansion). You’re not trying to “control” your breath as much as you are expanding your energy levels through conscious breathing. Different pranayama techniques work in different ways, each with unique physical and mental benefits.
Let’s explore three important techniques you can begin practicing today.
1) Nadi Shodhana Pranayama (Nadi Cleansing):
- Ida nadi — the left channel (cooling, calming).
- Pingala nadi — the right channel (warming, activating).
- Sushumna nadi — the central channel (balance, spiritual upliftment).
How to practice Nadi Shodhana
Physical Benefits
- Improves lung capacity and respiratory efficiency.
- Enhances circulation and oxygenation.
- Releases tension in the chest and shoulders.
Mental Benefits
- Balances the nervous system and steadies the mind.
- Reduces stress and mental restlessness.
- Improves focus, clarity, and emotional stability.
2) Bhramari Pranayama (Humming Bee Breath)
Bhramari means “bee” in Sanskrit. The gentle humming during exhalation creates soothing vibrations that calm the system.
How to practice Nadi Shodhana
- Sit comfortably, eyes closed.
- Inhale gently through the nose.
- Exhale slowly while making a soft, continuous humming sound.
- Keep your face and jaw relaxed; feel the vibration in the head and chest.
- Practice for 5–7 rounds (or more if it feels comfortable).
Physical Benefits
- Helps reduce elevated blood pressure.
- Eases tension headaches and supports vocal health.
- Encourages deeper, smoother breathing.
Mental Benefits
- Calms the nervous system and soothes anxiety.
- Supports meditation by drawing awareness inward.
- Dissolves irritability and mental fatigue.
3) Chandra Veda Pranayama (Left-Nostril Breathing)
Chandra relates to the lunar/cooling energy, and this method emphasizes the left nostril to access the calming qualities of Ida nadi.
How to practice Nadi Shodhana
- Sit with your spine tall.
- Use your right hand to gently close the right nostril.
- Inhale through the left nostril; exhale through the left nostril.
- Repeat for 10 rounds, keeping the breath unforced and quiet.
Physical Benefits
- Cools the body and helps settle excess heat.
- Can support digestion when practiced gently after meals (light practice only).
- Encourages steady, relaxed breathing before sleep.
Mental Benefits
- Promotes calmness and emotional ease.
- Reduces irritability and overactivity.
- Cultivates mindfulness and tranquility.
Why practice different techniques of pranayama?
Each technique has a distinct purpose and effect. By integrating different techniques of pranayama into your routine, you strengthen your respiratory system, balance your nervous system, and expand your energy levels. Pranayama isn’t just about better breathing—it’s about transforming how you feel physically, mentally, and emotionally.
Practice pranayama with experienced guidance
While you can begin exploring these practices on your own, it’s always best to learn pranayama with a knowledgeable teacher who can guide you safely and personally. The Yoga India Foundation offers yoga courses in India as well as online that include pranayama, so you can learn all the techniques of pranayama according to traditional yoga—with step-by-step guidance and teacher support.
Frequently Asked Questions About Pranayama
For beginners, Nadi Shodhana (Nadi Cleansing) and Bhramari (Humming Bee Breath) are ideal because they are simple, safe, and immediately calming.
Yes, pranayama can be practiced daily. Even 10–15 minutes in the morning or evening can bring noticeable benefits.
Early morning before breakfast is the most recommended time, as your body and mind are fresh and the stomach is empty. Evening practice is also beneficial.
People with high blood pressure, heart conditions, or respiratory illnesses should practice gently and ideally under teacher supervision. Pregnant women should avoid techniques that involve holding the breath or strong abdominal pressure.
No, you just need a comfortable, upright sitting posture with a straight spine. You can sit on a chair if needed.