An Introduction to Pranayama

Pranayama — often translated as breath control or breath extension — is frequently reduced to "deep breathing" in casual use. The tradition it comes from treats it as a far more deliberate and specific practice.

What pranayama actually is

"Prana" refers to life force or vital energy, and "ayama" to extension or control — together describing the deliberate regulation of breath as a way of influencing that energy, and through it, the state of the mind. It's the fourth of Patanjali's eight limbs, positioned as a bridge between physical practice and more internal, meditative work.

Nadi Shodhana (alternate nostril breathing)

Breathing alternately through one nostril at a time, using the fingers to gently close the other — a technique traditionally associated with balancing the mind and calming the nervous system. A good technique to try seated, before meditation.

Ujjayi breath

A slight constriction at the back of the throat creates a soft, audible breath sound — often called "ocean breath." Commonly used during physical asana practice specifically because it helps regulate pacing and maintain focus through a sequence.

Bhramari (bee breath)

Exhaling with a gentle humming sound, lips closed — a technique often used for its calming, almost immediately noticeable effect on tension and racing thoughts. A useful technique to know for moments of acute stress, not just formal practice sessions.

How to actually start

Five minutes of Nadi Shodhana or Ujjayi breath, practiced seated and unhurried, is a complete beginner's introduction — there's no need to learn every technique before starting. Consistency with one or two techniques builds far more skill than sampling many without repetition.