What pranayama is
Prana is the life-force that moves in the breath; ayama means extension or control. Patanjali defines pranayama as the regulation of the movement of inhalation and exhalation once a steady posture is established (2.49). The Hatha Yoga Pradipika gives the reason: "When the breath moves, the mind moves; when the breath is still, the mind is still."
Every round has three parts — puraka (inhalation), kumbhaka (retention) and rechaka (exhalation). Beginners practise without retention, simply making the breath slow, smooth and even.
Yoga Sutra 2.49
तस्मिन् सति श्वासप्रश्वासयोर्गतिविच्छेदः प्राणायामः ॥
tasmin sati śvāsa-praśvāsayor gati-vicchedaḥ prāṇāyāmaḥ ||
When the posture is established, the regulation of the movement of inhalation and exhalation is pranayama.
Hatha Yoga Pradipika 2.2
चले वाते चलं चित्तं निश्चले निश्चलं भवेत् ।
योगी स्थाणुत्वमाप्नोति ततो वायुं निरोधयेत् ॥
cale vāte calaṃ cittaṃ niścale niścalaṃ bhavet |
yogī sthāṇutvam āpnoti tato vāyuṃ nirodhayet ||
When the breath moves, the mind moves; when the breath is still, the mind becomes still, and the yogi attains steadiness. So one should control the breath.
Getting started
- Time and place. Early morning, in fresh air, on an empty stomach.
- Posture. Sit in sukhasana, padmasana or on a chair with the spine straight and shoulders relaxed.
- Observe. Watch the natural breath for a minute.
- Lengthen gently. Make inhalation and exhalation slow and even; never strain.
- Add techniques slowly. Learn Nadi Shodhana, Bhramari and Ujjayi from a teacher; add retention only under guidance.
Common pranayamas
- Nadi Shodhana / Anulom Vilom — alternate-nostril breathing
- Bhramari — humming bee breath
- Ujjayi — the ocean-sounding breath
- Kapalbhati — forceful exhalations (a cleansing practice)
- Bhastrika — bellows breath
- Sheetali and Sheetkari — cooling breaths
General information only, not medical advice. If you are pregnant, have high blood pressure, heart disease, a hernia, epilepsy, recent surgery or any other condition, consult a doctor and learn from a qualified teacher before practising.
Frequently asked questions
How long should I practise pranayama?
Start with 5–10 minutes daily and increase slowly; regularity matters more than length.
When is the best time?
Early morning on an empty stomach; evening is also fine, at least three hours after a meal.
Should I hold my breath?
Beginners should not; breath retention (kumbhaka) should be learned gradually from a qualified teacher.