Breath is the most fundamental part of yoga. Pranayama — conscious breath regulation — is one of the eight limbs of Patanjali's yoga philosophy and has profound effects on both body and mind.
1. Ujjayi — Victorious Breath
Ujjayi is the most commonly used technique in yoga practice. It's performed by breathing in and out through the nose with a slight constriction in the throat, creating an audible, ocean-like sound.
How to do it: Sit comfortably. Breathe in through your nose, imagining you're fogging up a mirror — but with your mouth closed. Maintain the throat constriction during both inhalation and exhalation.
2. Nadi Shodhana — Alternate Nostril Breathing
This technique balances the nervous system and brings calm. It's ideal before meditation or as a daily stress-reduction practice.
How to do it: Use your right thumb to close your right nostril. Inhale through the left nostril. Close the left nostril with your ring finger, open the right, and exhale. Repeat on the other side.
3. Diaphragmatic Breathing
Also called belly breathing. This technique activates the parasympathetic nervous system and promotes deep relaxation.
How to do it: Place one hand on your chest and one on your belly. Breathe in so your belly expands while your chest remains relatively still. Slowly exhale.
4. Box Breathing
A structured technique used by everyone from yogis to elite soldiers to create focus and calm under pressure.
How to do it: Inhale for 4 counts. Hold for 4 counts. Exhale for 4 counts. Hold for 4 counts. Repeat for 4-8 rounds.
5. Kapalabhati — Skull Shining Breath
An energizing cleansing technique with rapid, forceful exhalations and passive inhalations. Fantastic for starting the day with energy.
How to do it: Sit with a straight spine. Exhale forcefully through your nose by pulling your navel inward. Let the inhalation happen passively. Start with 20 repetitions and build up.
Getting Started
Start with 5 minutes daily and gradually build up. These techniques are taught in depth in our yoga teacher training programs at Yoga Bible.
