INTRODUCTION

Pranayama is a Sanskrit word which means ‘control of breath’. 'Prana' means breath or life force
and 'ayama' means to control. Hence, we consciously control our breathing in pranayama,
through various breathing techniques as it is a meditative practice. The rhythm of pranic energy
can be controlled through pranayama. Regardless of the type of pranayama breathing technique
practiced, there are always three main stages:

 Puraka (inhalation through nostrils)

 Kumbhaka (retention)
 Rechaka (exhalation)

Various types of pranas help in keeping body and mind healthy. The best time to
perform pranayama is early morning on empty stomach. It is very important to get an open fresh
air while performing pranayama. It is counted as one of the most ancient disciplines as it helps in
attaining peace and self awareness. 

Famous Sage Patanjali had also mentioned in his Yoga Sutras about pranayama as a foundational
aspect of yoga practice and its benefits and method of practice. Researchers and experts of
modern science have supported the theories mentioned. Pranayama is capable of treating asthma,
stress-related disorder like anxiety and depression by channelizing the energy to the 72 nadis in
our body, helping us improve our well-being.

TYPES OF PRANAYAM

1. NADI SODHANA : ALTERNATE NOSTRIL BREATHING

There are various benefits of Nadi Sodhana if it is practiced daily for 10-15 times. Nadi
Shodhana Pranayama is a hatha yoga practice which purifies the energy channels of the body.
This yoga pranayama is innovative and specialized in bringing balances all the three doshas of the
human body — the mind, body, and soul.

This type of technique can be particularly helpful for easing racing thoughts, alleviating anxiety
and stress, improving the ability to focus and in curbing the desire of smoking.
PROCEDURE:

 Sit in a comfortable, cross-legged position

 Place your left hand on your left knee

 Exhale completely
 Use your right hand to close your right nostril

 Inhale deeply with the left

 Close the left nostril with your spare fingers

 Open the right nostril, exhale completely

 Inhale through the right nostril, then close

 Open the left, exhale completely

 This is one cycle; repeat 10 times

2. SHITALI PRANAYAMA : COOLING BREATH

This type of pranayama is done by rolling the tongue in an O shape and inhaling through the
mouth and is a very refreshing breathing technique, hence the name 'cooling breath'. Shitali
pranayama is said to be the most refreshing breathing exercise which is effective in. It also helps
in reducing anxiety.

Research has shown that when practised during yoga, this cooling breath technique can help in
cooling down the body, reducing anxiety, mitigating pitta and increasing Kapha and Vata doshas.

PROCEDURE:

 Sit in a comfortable, cross-legged position

 Take a few deep inhales and exhales to prepare

 Roll your tongue in an O shape, sticking it out through your pursed lips

 Slowly inhale through the mouth

 Hold your breath and practice Jalandhar bandh (chin lock)

 Exhale through your nostrils after some time

 Repeat until you have reached between 8 and 15 cycles

3. UJJAYI PRANAYAMA : 'OCEAN BREATH'

This type of pranayama is about mimicking the sound the ocean or waves by inhaling from your
nostrils and making sound from the throat. It’s meant to recreate the sound of ocean waves, hence
 the name 'ocean breath'. It’s a rhythmic sound which can help to focus your mind and movement
using your breath and may feel awkward in the beginning but gives great relaxation. It also helps
in throat related issues. It can act as an alternative treatment for stress and PTSD as it helps in
reducing anxiety.

Ujjayi breath acts as a technique to calm the sympathetic nervous system whilst boosting oxygen
consumption. As you reduce the amount of air which passes through your throat, you lengthen
your breath cycle, so it is long, full, deep and controlled. This practice is often used in Vinyasa
Flow yoga as it is highly powerful and so can support a vigorous flow. Research has shown that
Ujjayi Pranayamas can help to reduce anxiety and in throat related issues and may be a potential
alternative treatment for both stress and PTSD.

PROCEDURE:

 Begin in a comfortable position

 Breathe through your mouth

 Constrict the back of your throat (imagine you are trying to fog up a mirror)

 Then close your mouth

 Continue to breathe through the nose, keeping the throat constricted

 This is one cycle; continue for  five to ten cycles

4. KAPALABHATI PRANAYAMA: SKULL SHINING BREATH AND BREATH OF

FIRE
This type of pranayama is wholly related to deep inhalation and forceful exhalation of air in a
yogic position. This cycle of inhalation and exhalation should be done for few minutes.
Usually kapalabhati pranayama is done for warm up and is quite beneficial in strengthening the
diaphragm and abdominal muscles, increasing focus, reducing anxiety and burning calories.

Instead of the Shitali Pranayama cooling you down, you can use Kapalabhati Pranayama to
warm yourself up. It’s a common practice within kundalini yoga. This is an advanced breathing
exercise, where individuals can become lightheaded if it is completed incorrectly and so should
only be done under the supervision of an experienced teacher.
PROCEDURE:
 Rest your hands on your knees, bringing awareness to your belly

 Inhale through both nostrils deeply

 Exhale forcefully (to start, you can use your hands to gently press on your belly)

 Inhalation should then happen naturally

 Focus on exhalation, inhalation should be passive

 To begin, aim for 65-70 cycles per minute, and if you are comfortable doing so, you can
work your way up to 95-105 cycles per minute

 A cycle is an exhalation and inhalation together; to start with, try this technique for just a
couple of minutes

5. BHASTRIKA PRANAYAMA: BELLOWS BREATH

In this pranayama, one needs to consistently inhale deeply and exhale forcefully in such a way
that the stomach goes inside. Inhaling and exhaling should be at a fast rate. ‘Bellows breath’ may
be a good idea to try before the ’breath of fire’ as it is similar but not as difficult. The main
difference is both the inhale and exhale are forceful in this breathing technique.

This is one of the best pranayama as it helps in increasing the blood circulation in the body,
tolerance of worry, anxiety and PTSD and activates body channels. Bhastrika Pranayama helps a
lot in calming your mind. Any asthma patient can practice it to remove inflammation of the throat.

PROCEDURE:

 Sit in Padmasana (lotus) position  with eyes closed and spine straight

 Inhale deeply through your nostrils

 Then exhale forcefully through your nostrils, using the diaphragm to 'pump'

 Inhale and exhale forcibly about 10 times (or whatever feels comfortable)

 Then take a deep inhale

 Hold the breath in for as long as you can

 Slowly release the breath with a deep exhalation

 After completing this cycle, you can rest with normal breathing, then continue for another
three to five cycles
 6. BHRAMARI PRANAYAMA: HUMMING BEE BREATH
This is the humming bee pranayama that mimics the sound of a bee. Bhramari Pranayama is done
by closing the ears with the thumb and eyes with the help of fingers and after a deep breath and
air is exhaled slowly making a buzzing sound like that of a bee.

It is believed that the humming sound and vibrations naturally calm the mind and body. It helps
in increasing concentration, alertness, memory improvement and relieving stress.

PROCEDURE:

 Find a comfortable position

 Close your ears and eyes with your fingers and thumbs

 Inhale deeply

 Then exhale slowly, making a buzzing sound like a bee

 You can also make the sound 'om' if this is easier to imagine

 Once you’ve finished the breath, you’ve completed a cycle

 Continue for 5-10 minutes

7. ANULOMA & VILOMA PRANAYAMA

This is alternate breathing exercise. It involves pausing of breathing at regular intervals. It is

divided into two stages called as paused inhalation and paused exhalation. You need to lie down
in a comfortable position and relax your body and mind. Now inhale for 2 to 3 seconds and pause,
then again restart inhalation and pause after 2 seconds. Repeat the process until the lungs feel full
of air. Exhale slowly. It is known as Viloma pranayama. Whereas, Anuloma pranayama is
breathing nostrils in an alternative way. Both are almost same and help in relaxing, reducing
stress and anxiety and cleansing of nasal passages.
PROCEDURE FOR PAUSED INHALATION:

 Lie down in a comfortable position and relax

 Inhale for two to three seconds and then pause

 Restart inhalation after a pause of two seconds

 Repeat the process until your lungs are full

 Exhale slowly

 That's the cycle complete; repeat for three to five minutes

PROCEDURE FOR PAUSED EXHALATION:

 Lie down in a comfortable position and relax

 First, inhale slowly

 Then exhale for two to three seconds and pause

 Restart exhalation after a pause of two seconds

 Repeat the process until your lungs are full

 Inhale slowly

 That's the cycle complete; repeat for three to five minutes

8. DIRGA PRANAYAMA: THREE PART BREATH
This pranayama technique involves active breathing into three different parts of the abdomen.
It’s probably the best pranayama for beginners, as it gets one used to filling up of lungs and
meditatively breathing.

PROCEDURE:

 Lay down on your back, in a comfortable position

 Breathe into the belly, watching it expand with the breath

 Just when you think it’s full, draw even more breath to fill the rib cage

 Then let a tiny bit more in and fill the chest

 Begin to exhale slowly, starting with your upper chest

 Then release from the rib cage

 And lastly, let the air go from the belly

After completing one cycle, continue for another 10-20 breaths

9. LION’S BREATH: SIMHASANA PRANAYAMA

Simhasana Pranayama is ideal for relieving tension and stress in the body through stretching
your entire face, giving flow through your mind and body. The practice is performed by lowering
the jaw to open the mouth wide, stretching the tongue out and curling it down as you forcefully
exhale. This powerful exhalation is beneficial for releasing negative emotions such as anger and
resentment which are often held inside the body.

Practising Pranayama on a regular basis has many benefits for one’s health, both physical and
mental, like:

 Strengthens abdominal muscles

 Reduces cholesterol
 Beneficial for sinus issues
 Reduces stress
 Increases alertness
 Increased lung function and capacity
 Improved cardiovascular health
 Improved concentration
 Management of blood pressure