We breathe thousands of times every day, almost always without noticing. Pranayama begins with that simple fact and asks: what happens when we breathe consciously?
What pranayama means
Prāṇāyāma combines prāṇa, the vital force or life energy, with āyāma, extension or regulation (some read it as yama, control). In Patanjali's Yoga Sūtras it is the fourth of the eight limbs of yoga, after ethics, personal discipline and posture, and before withdrawal of the senses and meditation. In other words, it sits right at the bridge between body and mind.
On Platonix, Jagdish Bramta's session Prāṇāyāma – The Ancient Science of Conscious Breathing on the Jiva Balance channel (part of his Live Yog & Ayurved series) is a compact introduction. It explores the regulation of prana, the calming of the mind and the harmonising of body and inner being through six practices. This article follows that same map.
Before you begin
- Empty stomach. Practise at least two to three hours after a main meal.
- Comfortable seat. Sit cross-legged on a cushion, kneel, or use a chair. Keep the spine upright and the shoulders relaxed.
- Breathe through the nose unless a technique specifies otherwise.
- Go gently. Pranayama should never feel like a strain. If you feel dizzy, anxious or breathless, stop and breathe normally.
Important: if you are pregnant, or have high blood pressure, a heart condition, epilepsy, a hernia, recent abdominal or eye surgery, or a respiratory condition, avoid breath retention and forceful techniques (bhastrika, kapalabhati) and consult a qualified professional before practising.
1. So'ham: breath awareness with a mantra
The gentlest place to begin. You simply observe the natural breath and silently link the in-breath with so and the out-breath with ham. Nothing is forced or changed. The session describes it as a mantra-based breath awareness leading the mind towards inner quiet and self-awareness.
Try: five minutes, eyes closed, before any other practice.
2. Anuloma viloma: alternate-nostril breathing
Breathing in through one nostril and out through the other, then reversing, using the right hand to close each nostril in turn. Traditionally it is said to balance the flow of prana through the nāḍīs (subtle channels) and is valued for steadiness of mind.
Try: five to ten rounds, slow and even, without holding the breath. (We have a separate step-by-step guide to alternate-nostril breathing.)
3. Bhramari: the humming bee breath
On each out-breath, a soft humming sound is made with the lips closed, like a bee. Many people find the vibration turns attention inward very quickly.
Try: five to seven rounds, keeping the hum soft and the face relaxed.
4. Ujjayi: the ocean breath
A subtle narrowing at the back of the throat makes the breath audible as a soft, oceanic sound. It is used in many yoga styles to keep attention steady during postures and in meditation.
Try: a few minutes of slow ujjayi, both in and out, without tightening the face or shoulders.
5. Bhastrika: the bellows breath
A forceful, energising practice with active in- and out-breaths, like a blacksmith's bellows. It generates heat and alertness and is best learned directly from a teacher.
Caution: not for beginners practising alone, and to be avoided in pregnancy, high blood pressure, heart conditions, epilepsy and other conditions above.
6. Kapalabhati: the skull-shining cleanse
Technically a kriyā (cleansing practice) rather than a classical pranayama: short, active exhalations through the nose with passive inhalations. It is invigorating and is often taught before meditation.
Caution: the same cautions as bhastrika apply. Learn with a teacher and start with very few rounds.
A simple beginner sequence (12 minutes)
- Settle (1 minute): sit, close the eyes, feel the natural breath.
- So'ham (3 minutes).
- Anuloma viloma (4 minutes, no retention).
- Bhramari (2 minutes, five to seven rounds).
- Rest (2 minutes): sit quietly and notice how you feel.
Leave the forceful techniques for later, once you have a teacher's guidance.
What you might notice
Pranayama is often described in tradition as calming, balancing or energising, depending on the technique. People commonly report feeling quieter after slow practices and more alert after active ones. These are experiences rather than medical outcomes, and they vary from person to person.
Common beginner mistakes
- Over-breathing. Taking breaths that are too big or too fast leads to light-headedness. Keep the breath smooth and modest.
- Holding tension. Check the jaw, shoulders and belly regularly.
- Adding retention too soon. Breath holding (kumbhaka) is an advanced element; leave it out until a teacher suggests it.
- Practising when unwell. With a cold or blocked nose, choose breath awareness only.
How pranayama connects to meditation
The traditional order of the eight limbs puts pranayama right before pratyāhāra (withdrawal of the senses). That is not an accident. A few minutes of slow, conscious breathing make it much easier to sit still and turn inward afterwards. Many practitioners therefore do a short pranayama sequence as preparation for meditation.
Learn with a teacher
Pranayama is subtle and best learned with guidance. Watch Jagdish Bramta's pranayama session on the Jiva Balance channel on Platonix, or join a live yoga or breathwork session where a teacher can see you practise and answer your questions.