What is pranayama?
The word joins prana, breath or life energy, with ayama, to extend or draw out. In practice, pranayama means deliberately changing how you breathe: slower, longer, with a pause, through one nostril, or with a sound.
In Patanjali's Yoga Sutras, pranayama is the fourth of the eight limbs of yoga, placed after asana: once the body is steady, you learn to regulate the breath. The 15th-century Hatha Yoga Pradipika describes eight classical breathing practices, including Ujjayi, Bhastrika, Bhramari and Sheetali, many of which are still taught today. Today pranayama is part of most Indian yoga classes and of the Ministry of Ayush Common Yoga Protocol.
The main types compared
Pranayama practices pull in different directions. Some calm the nervous system, some energise it, some cool the body. Choose by what you need and what is safe for you.
| Practice | How it works | Effect | Level |
|---|---|---|---|
| Anulom Vilom | Slow breathing through alternate nostrils | Calming, balancing | Beginner |
| Bhramari | Humming like a bee on the out-breath | Soothing, good before sleep | Beginner |
| Ujjayi | Soft sound from a slightly narrowed throat | Steadying, used during poses | Beginner |
| Sheetali and Sheetkari | Breathing in through a rolled tongue or the teeth | Cooling | Beginner |
| Nadi Shodhana | Alternate nostril breathing, sometimes with breath holds | Calming, focusing | Beginner to intermediate |
| Kapalbhati | Short, forceful out-breaths from the belly | Energising | Intermediate |
| Bhastrika | Forceful breathing in and out | Strongly energising, heating | Intermediate to advanced |
| Surya Bhedana | Breathing in through the right nostril only | Warming, activating | Intermediate |
Practices with long breath holds (kumbhaka) and forceful breathing are best learned from a teacher.
Which pranayama to learn first
- Belly breathingLie down, hand on the belly, and feel it rise and fall. Learn to breathe low and slow before anything else.
- A longer out-breathBreathe in for 4 counts, out for 6. The simplest calming technique there is.
- Anulom VilomAlternate nostril breathing without holding the breath. 5 minutes a day.
- BhramariClose the ears gently with the thumbs and hum on each out-breath. 5 to 7 rounds.
- UjjayiLearn the soft throat sound, then use it during slow poses.
- Kapalbhati, laterOnly after a few weeks, if you have none of the conditions that rule it out.
How to practise
- When: early morning on an empty stomach is ideal, or 2 to 3 hours after a meal. Calming practices such as Bhramari also suit the evening.
- Where: a quiet, airy room. Avoid practising in heavy traffic fumes or smoke.
- Seat: cross-legged on a cushion, in Vajrasana or on a firm chair, spine tall and shoulders relaxed.
- Breath: through the nose unless a technique says otherwise. Never strain or gasp.
- Order: after poses and before meditation. Energising practices first, calming ones last.
- Length: start with 5 minutes and build to 10 to 15 minutes.
A 10-minute daily routine
| Minutes | Practice | Notes |
|---|---|---|
| 0 to 2 | Natural breathing | Sit tall and let the breath settle |
| 2 to 7 | Anulom Vilom | 4 counts in, 4 to 6 out, no holding |
| 7 to 9 | Bhramari | 5 to 7 rounds of humming out-breaths |
| 9 to 10 | Sit quietly | Notice the breath without changing it |
Once comfortable, you can add 2 to 3 rounds of Kapalbhati at the start, if it is safe for you. Follow it with a short meditation.
Pranayama by goal
- To calm down or sleep betterLonger out-breaths, Anulom Vilom and Bhramari. See yoga for better sleep.
- To focus before work or studyAnulom Vilom for 5 minutes, then a minute of quiet sitting.
- For anxious momentsSlow belly breathing with a long out-breath, anywhere. See yoga for anxiety.
- For energy in the morningA few rounds of Kapalbhati, if safe, followed by Anulom Vilom.
- To cool down in summerSheetali or Sheetkari, a few rounds at a time.
- Before meditationAny slow practice that leaves the breath quiet. See meditation and mindfulness.
What the research says
Most research looks at slow breathing in general rather than one named pranayama.
- Slow breathing and calmA 2018 systematic review by Zaccaro and colleagues of 15 studies found that breathing at under 10 breaths a minute tended to increase heart rate variability, a sign of a calmer nervous system, and was linked with feeling more relaxed and less anxious. The studies were small and none were randomised trials.
- Alternate nostril breathing and blood pressureA 2024 meta-analysis of 6 trials found average reductions of about 7 mmHg systolic and 5 mmHg diastolic, but the trials varied widely and the authors call for better studies. Details in our Anulom Vilom guide.
- Big health claimsClaims that pranayama cures diabetes, thyroid disease, asthma or other conditions are not supported by good evidence. Breathing practice can be a useful addition to treatment, not a replacement.
Safety: who should be careful
- Stop if you feel dizzy, light-headed, tingling or breathless. Breathe normally until it passes.
- If you have asthma, keep your inhaler nearby and choose slow, comfortable practices.
- With a cold or blocked nose, wait, or breathe slowly through both nostrils.
- Do not practise on a full stomach.
More in our yoga safety tips.
Myths about pranayama
- "It is just deep breathing."Some practices are slow and deep, but others are fast, cooling, humming or one-sided, with very different effects.
- "Longer sessions are always better."Ten steady minutes a day does more than an hour once a week, and long forceful sessions can cause dizziness.
- "Only advanced yogis can do it."Gentle practices such as Anulom Vilom and Bhramari suit beginners.
- "It works instantly, or not at all."Many people feel calmer within minutes, but deeper changes take weeks of regular practice.
Pranayama: common questions
What does the word pranayama mean?
It comes from prana, breath or life energy, and ayama, to extend or draw out. It means regulating and lengthening the breath.
Which pranayama is best for beginners?
Anulom Vilom without holding the breath and Bhramari, the humming breath. Both are slow, gentle and suit most people.
How long should a pranayama session be?
Start with 5 minutes a day and build to 10 to 15 minutes. Regular short sessions work better than occasional long ones.
What is the best time to do pranayama?
Early morning on an empty stomach, after any poses and before meditation. Calming practices can also be done in the evening.
What is Bhramari pranayama?
A breathing practice in which you breathe in through the nose and make a steady humming sound as you breathe out, often with the ears gently closed. Most people find it calming.
What is Ujjayi breathing?
Slow breathing through the nose with the throat slightly narrowed, which makes a soft, ocean-like sound. It is often used during slow yoga poses to keep the breath steady.
Can pranayama help with stress?
Yes. Slow breathing, especially with a longer out-breath, helps most people feel calmer within a few minutes, and reviews link it with signs of a more relaxed nervous system.
Is pranayama safe for older adults?
Gentle practices without breath holds are usually safe. Skip forceful practices if you have blood pressure or heart problems, and check with your doctor if unsure.
Should pranayama be done with meditation?
They work well together. A few minutes of pranayama quiets the breath and makes it easier to sit still for meditation afterwards.
Sources
- Zaccaro A. et al. (2018): How breath-control can change your life, a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience
- Nam T.G. et al. (2024): Alternative nostril breathing and blood pressure, a systematic review and meta-analysis. Complementary Medicine Research
- Ministry of External Affairs and Ministry of Ayush: Common Yoga Protocol booklet
Last updated 23 October 2026. This guide is for general education and is not medical advice.