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Breathing Techniques

Breathing Techniques (Prāṇāyāma) — The Fourth Limb of Yoga

Prāṇāyāma (from Sanskrit prāṇa = life force or vital energy, and āyāma = control, expansion, or regulation) refers to the art of conscious breathing in yoga.
It is the fourth limb of Patañjali’s Aṣṭāṅga Yoga and serves as a bridge between the physical practices (like āsana) and the deeper mental and spiritual disciplines (like meditation).

“Tasmīn sati śvāsa praśvāsayor gati-vicchedaḥ prāṇāyāmaḥ”
(Yoga Sūtra 2.49)
“When āsana is mastered, regulation of the incoming and outgoing breath constitutes Prāṇāyāma.”

Meaning and Purpose

Prāṇāyāma is more than just deep breathing — it is the conscious regulation of breath to control the movement of prāṇa (vital energy) throughout the body.
By mastering the breath, one masters the mind.

Objectives and Benefits

  • Balances body and mind: Harmonizes the nervous system and emotional state.

  • Purifies energy channels (nāḍīs): Removes blockages and improves vitality.

  • Improves concentration and awareness: Essential preparation for meditation.

  • Enhances lung capacity and oxygen flow: Promotes physical health.

  • Reduces stress and anxiety: Induces calmness and clarity.

  • Connects body, breath, and consciousness: Unifies physical and spiritual practices.

Main Types of Prāṇāyāma Techniques

1. Nāḍī Śodhana (Alternate Nostril Breathing)

  • Purpose: Cleanses and balances the energy channels (nāḍīs).

  • Technique:

    • Inhale through the left nostril, exhale through the right.

    • Inhale through the right, exhale through the left.

  • Benefits: Calms the mind, balances both hemispheres of the brain.

2. Ujjāyī Prāṇāyāma (Victorious Breath)

  • Purpose: Increases inner heat and mental focus.

  • Technique:

    • Breathe through the nose with a slight constriction in the throat, producing a soft “ocean-like” sound.

  • Benefits: Soothes the nervous system, enhances endurance, aids meditation.

3. Kapalabhāti (Skull-Shining Breath)

  • Purpose: Cleanses the respiratory system and energizes the body.

  • Technique:

    • Perform rapid, forceful exhalations through the nose with passive inhalations.

  • Benefits: Improves digestion, increases alertness, detoxifies the body.

  • Not suitable for those with high blood pressure or heart issues.

4. Bhastrikā (Bellows Breath)

  • Purpose: Increases vitality and internal heat.

  • Technique:

    • Inhale and exhale forcefully and rhythmically through both nostrils, like a blacksmith’s bellows.

  • Benefits: Boosts energy and clears the respiratory tract.

  • Practice under supervision if new to this technique.

5. Bhrāmarī (Humming Bee Breath)

  • Purpose: Calms the mind and relieves tension.

  • Technique:

    • Inhale deeply, then exhale slowly while making a gentle humming sound like a bee.

  • Benefits: Reduces anxiety, improves concentration, soothes the nervous system.

6. Śītalī and Śītkārī (Cooling Breaths)

  • Purpose: Cool and calm the body and mind.

  • Technique:

    • Śītalī: Roll the tongue into a tube, inhale through it, exhale through the nose.

    • Śītkārī: Inhale through the teeth with a hissing sound, exhale through the nose.

  • Benefits: Lowers body temperature, reduces anger and stress.