5 Pranayama Breathing Techniques for Beginners

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Learn how to do pranayama with this step-by-step guide

Co-authored by Ira Israel and Aly Rusciano

Last Updated: January 15, 2024 Fact Checked

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Ocean Breath

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Alternate Nostril Breathing

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Three-Part Breath

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Skull Shining Breath

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Lion’s Breath

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Expert Q&A

Pranayam (also known as pranayama) is the ancient practice of controlling your breath to control the movement of life force (“prana”) through your body. Practicing pranayama is said to help calm and center the mind while soothing or energizing the body. Typically, these breathing exercises are used before, during, or after practicing yoga; however, they can be used whenever you like! In this article, we’ll teach you how to perform the most popular pranayama techniques to help you reduce stress, cultivate heat, relax the mind, and release anger.

Things You Should Know

Sit comfortably and slowly inhale through your nose for a count of 5. Direct the breath across the back of your throat as you inhale so the air makes a slight hissing sound.
Keeping your lips sealed, exhale through your nose while constricting your throat so your breath sounds like waves crashing. Aim to make your exhale as long as your inhale.
Continue to inhale and exhale using the same process for 5 to 8 minutes. Aim to do this exercise for 10 to 15 minutes as you become more practiced.

Method 1

Method 1 of 5:

Ujjayi Pranayama (Ocean Breath)

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Sit in a comfortable position. When first learning the ujjayi breathing pattern, begin in a position that takes little effort to hold. This allows you to focus on your breath rather than your body. Try sitting in an easy cross-legged position with your spine long and shoulders rolled back. You can also sit on a yoga block or chair if that feels better.^{[1]
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- If sitting up is uncomfortable, lie flat on your back.
- The ujjayi breathing pattern is often used in hatha yoga to cultivate heat, balance, and focus.^{[2]
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Inhale slowly through your nose. Close your lips. Then, inhale slightly deeper than you normally would, filling your lungs fully. Direct the breath across the back of your throat as you inhale so the air makes a slight hissing sound.^{[3]
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- Mimic the sound of the ocean with your breath. Imagine the water receding from the shore to form the next wave.
- Count as you inhale to measure the length of your breath. Although there is no “correct” length, start by aiming for a count of 4 or 5. Keep your inhales and exhales evenly timed as you go.
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Exhale slowly through your nose while constricting your throat. Keeping your lips sealed, breathe out through your nose. Try to tighten the muscles in the back of your throat, just as you would if you were whispering. As you exhale, your breath should make a noise similar to waves crashing on the shore.^{[4]
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- Be careful not to overly constrict your throat to the extent that breathing becomes difficult.
- If you’re having trouble making the correct ujjayi sound, practice opening your mouth and making a “HAAAAAH” sound as if trying to fog up a mirror with your breath. Then, close your mouth and attempt to make a similar sound through your nasal passages.
- Try to match the length of your exhale to the length of your inhale. You may need to count in your head to ensure your breaths remain even.
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Continue to inhale and exhale for 5 to 8 minutes. Ujjayi breathing is a great way to soothe your nerves or agitation. Aim for at least 5 minutes each session, and once you become more experienced, you can gradually increase your practice to 10 to 15 minutes.^{[5]
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- Stop and resume normal breathing if you become dizzy or short of breath during your practice.

Method 2

Method 2 of 5:

Nadi Shodhana Pranayama (Alternate Nostril Breathing)

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Sit comfortably with your left hand resting on your lap. Try sitting in an easy cross-legged position on the ground with your back straight, shoulders back, and chest forward. Place your left hand on your lap or knee to help ground yourself.^{[6]
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- If this sitting position is uncomfortable for you, rest on top of a yoga block or chair.
- Consider connecting your thumb and pointer finger to form an “okay” gesture to create a calming mudra.^{[7]
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- Nadi shodhana pranayama is believed to help quiet your mind and ease tension, especially while meditating.
Rest your index and middle fingers on your forehead (between your eyebrows), or fold them and rest your knuckles just below your nose. Then, place your thumb on the slight indentation below the bone at the top of your nose.^{[8]
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Breathe in slowly and steadily through your nose. To ensure your inhales and exhales are consistent, try counting to 4 or 5 as you inhale.^{[9]
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Close your left nostril using your right ring finger and release your right nostril. At the top of the inhale, use the inside of your right ring finger to block your left nostril so both nostrils are closed gently. Retain your breath here for a slight pause. Then, release your thumb from your right nostril so only your left nostril is blocked.^{[10]
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- If your pointer and middle fingers are resting bent below your nose, it may be easier to bend your ring and pinky fingers as well. Do whatever feels best for you.
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Exhale and inhale through your right nostril. Exhale through your right nostril and pause for just a moment. Then, inhale through your right nostril without moving your hand position.
- Try to match the length of your exhale to the length of your inhale. Counting to 4 or 5 as you exhale can help with this.
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Switch to block your right nostril and exhale through your left nostril. Lightly block your right nostril, unblock your left nostril, and then complete a full exhale through your left nostril. This constitutes one cycle of the pranayama.^{[11]
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- Repeat this process 3 to 5 times before returning to regular breathing.

Method 3

Method 3 of 5:

Dirga Pranayama (Three-Part Breath)

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Sit in a comfortable position, and bring your left hand to your belly and right hand to your chest. Roll your shoulders back and sit up straight. Then, place your left hand slightly below your belly button and your right hand on the middle of your chest (above your nipples but below your collarbone).^{[12]
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- If sitting up isn’t comfortable for you, try this breathing technique lying flat on a yoga mat or couch.
- Dirga pranayama is said to help reduce stress and help you feel grounded. It’s a particularly good technique to use to relax before bed.^{[13]
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Inhale through your nose, bringing the air into your abdomen, rib cage, and upper chest. As you inhale, use your hands to feel your abdomen filling with air. Then, feel the air move into your ribs as your lungs fill. Finally, allow your breath to lift up into your chest.^{[14]
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- Each part of your abdomen and chest will lift as you breathe into it, which can help you feel the air’s movement.
- Try visualizing each section of your body (abdomen, ribs, upper chest) as you breathe into it.
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Exhale from your upper chest, ribs, and then abdomen. Breathe out through your nose. As you do so, allow your collarbone to deflate and relax, followed by your rib cage and abdomen. Use your hands to feel the progression as each part of your chest falls with the exhale.^{[15]
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- Try counting with each inhale and exhale to ensure that you’re inhaling and exhaling for equal amounts of time. Start with a count of 4 and then work your way up.
- Repeat this three-part breath pattern for 3 to 5 minutes or until you feel relaxed.

Method 4

Method 4 of 5:

Kapalabhati (Skull Shining Breath)

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Sit in a comfortable position and inhale deeply to prepare. Try an easy cross-legged position on the ground to begin. If that is uncomfortable, place a yoga block under your bottom or sit in a chair instead. No matter how you choose to sit, keep your spine straight and your shoulders rolled back.^{[16]
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- Kapalabhati is said to help release toxins from the body, and the technique must be practiced in a seated pose (rather than a lying position) because it requires you to constrict your stomach muscles.^{[17]
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Expert Answer

Q

When is the best time to practice pranayam?

Ira Israel
Licensed Counselor and Psychotherapist
Ira Israel is a Licensed Counselor and Psychotherapist who has been in private practice for over 14 years. He specializes in teaching others about happiness and authenticity. Ira teaches sold-out Happiness and Authenticity workshops at Esalen Institute and Kripalu Center and has written over 400 articles on psychology, philosophy, Buddhism, yoga, film, art, music & literature for The Huffington Post, Good Men Project, Mind Body Green, Thrive Global, and Medium. Ira is also the author of How to Survive Your Childhood Now That You’re an Adult: A Path to Authenticity and Awakening. He attended The University of Pennsylvania and has graduate degrees in Psychology, Philosophy, and Religious Studies.

EXPERT ADVICE

Answer from Ira Israel:

It's great to practice pranayam both in the morning and in the evening. Doing pranayam in the morning helps you anchor yourself for the day while doing pranayam in the evening helps you shift from your workday back into your home life.
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Suck in your lower belly quickly to push a sharp burst of air through your nose. Pull your abdomen inward to force the air from your lungs with an active and forceful breath.^{[18]
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- Avoid using your chest, shoulders, neck, or face to create a forceful breath.^{[19]
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- Place your hands on your lower belly to ensure that you’re using the correct muscles.
- If you’re having trouble activating the lower abdomen, try cupping one hand lightly in the other and pressing it gently and quickly against your lower belly.^{[20]
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Release the contraction to let the inhale in. After the sharp contraction of your lower abdomen pushes the air out of your lungs, quickly relax your muscles. This allows the breath to flow back into your lungs naturally, recoiling or rebounding from the force of the exhalation. The inhalation, in contrast to the exhalation, should be smooth and effortless.^{[21]
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- Always keep your lips sealed and inhale through your nose throughout your kapalabhati practice.
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Repeat this breath cycle 11 times before taking a break to breathe normally. Pace yourself slowly if you’re just beginning, and aim for about 1 exhale-inhale cycle every 1 to 2 seconds. As you become more experienced with the practice, try increasing your pace to 2 exhale-inhale cycles per second.^{[22]
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- If you become dizzy or lightheaded or get a stitch in your side during kapalabhati practice, pause and breathe normally for a minute or two.^{[23]
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- Generally, try to complete 3 rounds of 11 breaths in each sitting; however, you can do less than 3 if that feels right for you.^{[24]
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Method 5

Method 5 of 5:

Simhasana (Lion’s Breath)

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Kneel on the floor, sitting back on your heels. Place a cushion, blanket, or yoga mat beneath you to cushion your knees.^{[25]
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- Try crossing the front of one ankle over the back of the other if that’s more comfortable for you.
- If sitting on your knees isn’t comfortable, try this pranayama practice in a cross-legged position.
- Simhasana is a practice meant to help you blow off steam, release tension, and alleviate stress.
Close your eyes, and draw breath through your nostrils until your lungs are full. Lengthen through the crown of your head and draw your shoulders back as you inhale to ensure your lungs are completely expanded.^{[27]
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Open your mouth, stretch your tongue out, and exhale. After you inhale, open your mouth wide as if you were at the dentist. Stick out your tongue and lengthen the tip out and down so it extends towards your chin.^{[28]
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Research source} Exhale by making a “haaaa” sound or imagining you’re fogging up a window with your breath.^{[29]
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- For a more intense option, open your eyes wide and look upward while you open your mouth.^{[30]
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- Press down through your palms as you exhale to ground yourself to the earth.^{[31]
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- Repeat this process 2 to 3 times or until you feel you’ve released all your negative energy.

Expert Q&A

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Question

What are the benefits of pranayam breathing?

Ira Israel
Licensed Counselor and Psychotherapist
Ira Israel is a Licensed Counselor and Psychotherapist who has been in private practice for over 14 years. He specializes in teaching others about happiness and authenticity. Ira teaches sold-out Happiness and Authenticity workshops at Esalen Institute and Kripalu Center and has written over 400 articles on psychology, philosophy, Buddhism, yoga, film, art, music & literature for The Huffington Post, Good Men Project, Mind Body Green, Thrive Global, and Medium. Ira is also the author of How to Survive Your Childhood Now That You’re an Adult: A Path to Authenticity and Awakening. He attended The University of Pennsylvania and has graduate degrees in Psychology, Philosophy, and Religious Studies.

Ira Israel

Licensed Counselor and Psychotherapist

Expert Answer

Pranayam breathing helps ease you out of your flight-or-flight instincts when you're feeling overstimulated. For instance, it could help you work through some anxiety you're experiencing while traveling in a car or on a plane.

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What is the best pranayam to help me deal with asthma?

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Kapalbhati and anulom vilom are very useful for asthma.

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What type of Pranayam is useful for feeling active for today's work?

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All Pranayama are equally effective in relieving stress, so you could do any type that you choose.

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Tips

Pranayamas can be practiced at any time of day. They can help you center yourself in the morning, calm down stressful situations, cultivate heat during exertion, or relax your mind before bed.

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If you struggle to stay focused while practicing pranayama, try closing your eyes or playing relaxing music.

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The more you practice pranayama, the longer you’ll be able to perform the exercises. Don’t be discouraged if you cannot do very many cycles when you’re first starting out.

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Warnings

If you feel any discomfort or lightheadedness during pranayama, stop practicing immediately and return to regular breathing.

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Kapalabhati (Skull Shining Breath) should be avoided by those with high or low blood pressure, coronary heart disease, problems with their eyes (e.g., glaucoma), ear issues, or nosebleeds.^{[32]
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