Deep belly breathing
A gentle breath into the lower belly. A good starting point.
Pranayama
Pranayama: yogic breathing practices
Pranayama is the practice of regulating the breath. It is usually taught as simple, slow breathing exercises, often after movement or before meditation.
What the word means
Pranayama joins two Sanskrit words: prana, meaning breath or life force, and ayama, meaning to extend or regulate. In practice it means paying attention to the breath and slowing it down.
Practices commonly taught
Alternate nostril breathing
Nadi Shodhana
Breathing in and out through one nostril at a time, usually taught slowly and without holding the breath.
Humming bee breath
Bhramari
A slow breath out with a soft humming sound.
Forceful breathing
Kapalabhati, Bhastrika
Fast, forceful breathing. These need qualified guidance and are not suitable for everyone.
How to start safely
- Sit comfortably with your back supported if needed
- Breathe through your nose unless taught otherwise
- Keep the breath smooth and unforced
- Do not hold your breath until you have been taught how
- Stop if you feel dizzy, light-headed or breathless
- Learn new practices with an instructor first
Take advice first if you have
- High blood pressure or heart disease
- Asthma, COPD or another lung condition
- Pregnancy
- Recent surgery
- Anxiety or panic that gets worse when you focus on your breath
What the evidence says
Studies of slow breathing suggest it can help some people feel calmer, but the research varies in quality and results differ between people. Breathing practices are not a treatment for any condition.
Common questions
Common questions
How long should I practise?
There is no set time. A few comfortable minutes done regularly is more realistic than a long session you drop.
Can Pranayama replace my medicine?
No. It complements medical care and does not replace it.
Is it safe for beginners?
Gentle, slow breathing usually is. Avoid forceful practices and breath holding until you have been taught by a qualified instructor.
Want to learn breathing practices safely?
Book an appointment and share your health context.
This page is general information. Yoga is complementary to medical care and does not diagnose or treat disease or replace prescribed treatment. Stop any practice that causes pain, dizziness or breathlessness.