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10/12/12

6 Ways to Do Pranayam - wikiHow

How to Do Pranayam
Pranayam (also spelled Pranayama) is an ancient practice
concerned with breath control. Research has shown that
practicing Pranayama can relieve symptoms of asthma.[1] It is
also beneficial in treating stress related disorders, such as
anxiety and depression.[2] There are a total of six types of
Pranayam practice, all of which are detailed here.

Steps

Bhastrika Pranayam: Bellows Breath

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Breathe in deeply through your nostrils. First, feel the diaphragm move down, allowing
the lungs to expand and forcing the abdomen out; then feel your chest expand with your
collar bones rising last.

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Breath out quickly through your nostrils. Feel the collar bones dropping, chest
deflating, and abdomen shrinking as the lungs collapse. This process of exhaling should
be much faster than the process of inhaling -- almost like a rapid deflation.

3

Repeat the process. When correctly done, your chest will expand when you breathe in
and deflate when you breathe out. Continue doing this for 5 minutes.

4

With practice, speed up your breathing. Beginners should always start slowly to avoid
hyperventilating, but over time, it will be possible to turn this into a rapid breathing
technique.

Kapalbhati Pranayam: Shining Forehead Breath

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Inhale through your nostrils normally until your lungs are full. Keep your inhalation
slow but unforced. First, feel the diaphragm move down, allowing the lungs to expand and
forcing the abdomen out; then feel your chest expand with your collar bones rising last.

Exhale through both nostrils forcefully. This places the emphasis of the breath on the
exhale rather than the (natural) inhale. Assist your exhalation by pulling in your stomach
muscles to expel air. Exhaling should take much less time than it took to inhale.
“Forced” exhalation means that the contraction of your stomach muscles helps push
the air out of your body. It does not mean that the exhalation should be
uncomfortable for you in any way.

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Repeat breaths for 15 minutes. You may take a minute's rest after every five minutes.

Anulom Vilom Pranayam: Alternate Nostril Breath

Close your eyes. Focus your attention on your breathing.
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5 Use your ring and middle finger to close your left nostril. www. 10 Continue for 15 minutes. 2 Exhale forcefully. Hold this position -. but you’re welcome to switch hands depending on which nostril you’re blocking. Fill your lungs. 4 Remove your thumb from your right nostril. making it look like the front muscle wall of your abdomen is pressed against the back. Feel the collar bones dropping. Keep your right hand by your nose and your lungs full of air. 3 Inhale slowly through the left nostril. When you’ve finished exhaling. Use your stomach and diaphragm to push the air from your body. Focus on your breathing. You may take a minute's rest after every five minutes of exercise. allowing the lungs to expand and forcing the abdomen out. 5 Repeat 3 to 5 times. 4 Lift your chin and breathe in slowly. Bahya Pranayam: External Breath 1 Inhale deeply through your nose. You can also switch if your arm gets tired. feel the diaphragm move down. The goal is to leave a hollow below your ribcage. Most people find it easier to continue using the same hand to block either nostril. First. 3 Touch your chin to your chest and suck in your stomach completely. Bhramari Pranayam: Bee Breath 1 Close your eyes. keep your left nostril closed. Allow your lungs to completely fill with air. then feel your chest expand with your collar bones rising last. allowing the lungs to expand and forcing the abdomen out.for as long as is comfortable. Fill your lungs with air.wikiHow 1 2 Close the right nostril with the right thumb. 7 Inhale through the right nostril. This process is one round of Anulom Vilom Pranayam. chest deflating. and abdomen shrinking as the lungs collapse.com/Do-Pranayam 2/4 . 8 Close the right nostril and open the left. feel the diaphragm move down. 9 Breathe out slowly through the left nostril.and your breath -. Simply press the thumb against your nostril to block it. It does not mean that the exhalation should be uncomfortable for you in any way. 6 Exhale slowly and completely with the right nostril.10/12/12 6 Ways to Do Pranayam . then feel your chest expand with your collar bones rising last. First. “Forced” exhalation means that the contraction of your stomach muscles helps push the air out of your body.wikihow.

labored breathing. Keep each pinky finger near a nostril. you may have to modify or skip some of the following exercises. a hernia. not as a result of your partially-blocked nostrils. 3 Breath in deeply through the nose. First. Make sure to keep the O long and the M short. Keep your lungs filled. 4 Use your pinkies to partially close each nostril. First. (“OOOOOOm. Nostril breathing is crucial in yoga. then feel your chest expand with your collar bones rising last. allowing the lungs to expand and forcing the abdomen out. if you have high blood pressure. feel the diaphragm move down. then feel your chest expand with your collar bones rising last. You can sit in the traditional lotus position or simply www. 5 Breathe out through the nose while humming.”) 3 Repeat 3 times. your index fingers above your eyebrows. and your remaining along the sides of your nose. or intense breathing. consult with your doctor before doing pranayama.wikihow. deep. Make sure your nose isn’t stuffy. 6 Repeat three times. you won’t be able to complete these exercise. Sit comfortably with your spine erect.10/12/12 6 Ways to Do Pranayam . Udgeeth Pranayam: Chanting Breath 1 Breathe in deeply through the nose.com/Do-Pranayam 3/4 . allowing the lungs to expand and forcing the abdomen out. feel the diaphragm move down. heart disease. Tips If you have a medical condition.wikiHow 2 Place your thumbs in your ears. Allow the syllable to draw out as slowly as you can. Note that the humming sound should originate in your throat. For example. Video A tutorial on diaphragmatic breathing. 2 Exhale very slowly while saying Om. so if you have a head cold. or any other condition that could be exacerbated by especially fast.

when they’re held tight like a corset. should completely avoid Kapalbhati Pranayam. Don’t suck in your gut. For additional tips. Always do what is most comfortable for you. If any of these exercises makes you feel lightheaded or uncomfortable.wikiHow make yourself comfortable in a chair. or a hiatus hernia.wikihow.a. it’s important that you relax your stomach muscles when doing yoga breathing exercises. www. stop or slow down immediately. as well as women who have recently delivered. a prolapsed rectum or uterus. ↑ Sudarshan Kriya Yogic breathing in the treatment of stress. People with abdominal wounds. appendicitis. do it on an empty stomach. Unless otherwise noted. surgical operations. Children above 5 years should do Bhastrika Pranayam for only 2 minutes and Kapalbhati and Anulom Vilom Pranayam each for 5 minutes.com/ www. read How to Sit Like a Zen Master. peritonitis.divyayoga. hernias.k. you can’t take oxygen as deeply into your lungs. Take breaks often as necessary. a. keep a several-hour gap between your meals and Pranayam. Warnings Pregnant women and anyone with a fever should consult a doctor before doing Pranayam. If you prefer to do Pranayam in the evening.com/Do-Pranayam 4/4 . ↑ Effect of two breathing exercises (Buteyko and pranayama) in asthma: a randomised controlled trial. Related wikiHows How to How to How to How to How to How to How to How to How to How to Breathe Like a Yoga Master Breathe Increase Your Lung Capacity Meditate Do Yoga from Your Work Place Meditate on Breath Do Humming Bee Breathing Exercises Work Abdominals With the Captain's Chair Do Abdominal Exercises in Yoga Do Chest Exercises in Yoga Sources and Citations 1. Part II-clinical applications and guidelines. and depression. Shining Forehead Breath. It’s preferable to practice Pranayam in the morning. anxiety. 2.10/12/12 6 Ways to Do Pranayam .