Major Types of Pranayama: Techniques and Practice

Pranayama encompasses a variety of breathing techniques, each with specific methods, benefits, and precautions. Below are the most significant types of pranayama practices that have been developed and refined over centuries of yogic tradition.

1. Anuloma Viloma (Alternate Nostril Breathing)

Description: Also known as Nadi Shodhana, this is one of the most fundamental pranayama practices. It involves breathing through alternate nostrils to balance the flow of energy through the ida (left) and pingala (right) nadis (energy channels).

Method:

1. Sit in a comfortable meditative posture with an erect spine
2. Close the right nostril with the thumb of the right hand and inhale deeply through the left nostril
3. Close both nostrils with the thumb and ring finger and hold breath briefly (kumbhaka)
4. Release the right nostril and exhale slowly and completely
5. Inhale through the right nostril
6. Hold breath with both nostrils closed
7. Release the left nostril and exhale
8. This completes one round

Benefits:

• Balances the left and right hemispheres of the brain
• Purifies the nadis (energy channels)
• Regulates blood pressure and blood oxygen levels
• Promotes mental clarity and focus
• Calms the nervous system
• Improves concentration

Precautions:

• Children under 12 should not practice this pranayama
• Cardiac patients should avoid holding the breath
• Practice with empty stomach, preferably in the morning

2. Bhastrika Pranayama (Bellows Breath)

Description: Bhastrika means “bellows” in Sanskrit, referring to the forceful inhalation and exhalation that mimics the action of bellows used to stoke a fire. This is an energizing practice that increases internal heat.

Method:

1. Sit in a comfortable position with an erect spine
2. Take a deep breath in
3. Exhale forcefully through the nose without strain
4. Immediately inhale with similar force
5. Continue rapid, forceful inhalations and exhalations
6. The abdomen moves outward during inhalation and inward during exhalation
7. Maintain a rhythmic and controlled pace

Benefits:

• Energizes the body and mind
• Increases oxygen supply to the blood
• Strengthens the respiratory and digestive systems
• Clears excess mucus from the lungs
• Stimulates metabolism
• Improves focus and mental clarity

Precautions:

• Avoid if you have heart conditions, hypertension, vertigo, or fever
• Not recommended during pregnancy
• Contraindicated after abdominal surgery or with spinal ailments
• Avoid with eye conditions like detached retina

3. Bhramari Pranayama (Humming Bee Breath)

Description: Named after the black Indian bee (bhramari), this practice involves making a humming sound during exhalation that resembles the buzzing of a bee.

Method:

1. Sit comfortably with closed eyes and relaxed body
2. Close the ear flaps or cover the ears with your thumbs
3. Place the index fingers above the eyebrows and rest remaining fingers on the face
4. Take a deep breath in through the nose
5. Exhale slowly through the nose while making a humming sound like a bee
6. Feel the vibration throughout the head and body
7. Repeat 5-10 times

Benefits:

• Immediately calms the mind and reduces anxiety
• Relieves tension and anger
• Helps with insomnia and sleep problems
• Enhances concentration and memory
• Beneficial for those with high blood pressure
• Supports thyroid health

Precautions:

• Generally safe for most practitioners
• Practice with gentle humming if you have ear infections

4. Ujjayi Pranayama (Victorious Breath or Ocean Breath)

Description: Characterized by a slight constriction at the back of the throat that creates an oceanic sound during breathing. This is commonly used during asana practice in many yoga styles.

Method:

1. Sit in a comfortable position with an erect spine
2. Close the mouth and constrict the throat (the glottis)
3. Inhale slowly and deeply through the nose, creating a “friction sound” in the throat
4. Continue inhaling until there’s a sense of fullness in the chest
5. Hold the breath briefly if comfortable
6. Exhale gradually through the nose, maintaining the throat constriction
7. The sound should be audible to you but not necessarily to others

Benefits:

• Increases internal heat in the body
• Enhances concentration and focus
• Helps with fluid retention issues
• Improves digestion and appetite
• Balances the thyroid
• Calms the nervous system
• Builds awareness of the breath during yoga practice

Precautions:

• Avoid with serious cardiac issues and hypertension
• Practice gently if you have throat issues

5. Sheetali and Sheetkari Pranayama (Cooling Breaths)

Description: These are cooling pranayama techniques that help reduce body temperature and calm the mind. Sheetali involves breathing through a rolled tongue, while Sheetkari is practiced by inhaling through the teeth.

Sheetali Method:

1. Sit comfortably with an erect spine
2. Extend the tongue and roll it into a tube shape
3. If unable to roll the tongue, purse the lips into a small “o” shape
4. Inhale slowly through the tongue tube or pursed lips
5. Hold the breath briefly if comfortable
6. Close the mouth and exhale through the nose
7. Repeat 5-10 times

Sheetkari Method:

1. Sit comfortably with an erect spine
2. Bring the teeth together lightly (as if smiling)
3. Separate the lips, exposing the teeth
4. Inhale slowly through the gaps between the teeth
5. Hold the breath briefly if comfortable
6. Close the mouth and exhale through the nose
7. Repeat 5-10 times

Benefits:

• Cools the body and mind
• Reduces excess pitta (heat) in the system
• Alleviates thirst and hunger
• Lowers blood pressure
• Reduces stress, anger, and anxiety
• Helps with insomnia

Precautions:

• Avoid during cold weather or if you have low body temperature
• Not recommended for those with asthma, cold, cough, or congestion
• Avoid with chronic constipation

6. Kapalbhati Pranayama (Skull Shining Breath)

Description: A cleansing technique (shatkarma) that involves forceful exhalations and passive inhalations, focusing on the abdominal muscles.

Method:

1. Sit comfortably with an erect spine
2. Place hands on knees with palms facing upward
3. Take a deep breath in and exhale completely
4. Keep inhalations passive and natural
5. Exhale forcefully by contracting the abdominal muscles
6. Continue with rapid exhalations while allowing inhalations to happen naturally
7. Start with 20-30 exhalations per round and gradually increase
8. Complete 3 rounds with rest between each

Benefits:

• Cleanses the respiratory system
• Strengthens the abdominal muscles
• Improves digestion and reduces bloating
• Energizes the body and mind
• Stimulates metabolism
• Clears the nadis (energy channels)
• Improves concentration

Precautions:

• Avoid during pregnancy, menstruation, or with hernia
• Not recommended for those with heart conditions, high blood pressure, or vertigo
• Practice gently if you have respiratory conditions
• Avoid after recent abdominal surgery

7. Dirga Pranayama (Three-Part Breath)

Description: A fundamental breathing technique that involves full yogic breathing through three parts: abdomen, ribcage, and upper chest.

Method:

1. Sit or lie comfortably with a straight spine
2. Place one hand on the abdomen and the other on the chest
3. Inhale slowly, first filling the lower abdomen
4. Continue inhaling, expanding the ribcage
5. Complete the inhalation by filling the upper chest
6. Exhale slowly in reverse order: upper chest, ribcage, abdomen
7. Practice for 5-10 minutes

Benefits:

• Increases lung capacity
• Reduces stress and anxiety
• Improves oxygen supply to the body
• Creates awareness of the complete breathing process
• Calms the nervous system
• Excellent technique for beginners

Precautions:

• Generally safe for most practitioners
• Practice gently if you have respiratory conditions

8. Suryabhedana and Chandrabhedana (Sun and Moon Piercing Breaths)

Description: These practices work with the solar (right nostril/pingala) and lunar (left nostril/ida) energy channels. Suryabhedana activates the solar energy, while Chandrabhedana activates the lunar energy.

Suryabhedana Method:

1. Sit comfortably with an erect spine
2. Close the left nostril with the ring and little fingers
3. Inhale deeply through the right nostril
4. Close the right nostril and open the left
5. Exhale slowly through the left nostril
6. Repeat, always inhaling through the right and exhaling through the left

Chandrabhedana Method:

1. Sit comfortably with an erect spine
2. Close the right nostril with the thumb
3. Inhale deeply through the left nostril
4. Close the left nostril and open the right
5. Exhale slowly through the right nostril
6. Repeat, always inhaling through the left and exhaling through the right

Benefits:

• Suryabhedana: Increases body heat, improves digestion, energizes the body, beneficial for low blood pressure
• Chandrabhedana: Cools the body, calms the mind, beneficial for high blood pressure, reduces excess heat

Precautions:

• Suryabhedana: Avoid with high blood pressure, heart disease, or fever
• Chandrabhedana: Avoid during cold weather or with respiratory infections
• Both should be practiced under guidance for beginners

9. Bahya Pranayama (External Breath Retention)

Description: This practice focuses on the retention of breath after exhalation (bahya kumbhaka) and includes the application of bandhas (energy locks).

Method:

1. Sit comfortably with an erect spine
2. Inhale deeply
3. Exhale completely, drawing the chin toward the chest (jalandhara bandha)
4. After complete exhalation, pull the abdomen in and up (uddiyana bandha)
5. Hold the breath out for as long as comfortable
6. Release the abdominal lock, then the chin lock
7. Inhale slowly and deeply
8. Repeat 3-5 times

Benefits:

• Strengthens the digestive system
• Tones the abdominal organs
• Improves concentration
• Beneficial for diabetes management
• Reduces stomach-related ailments
• Creates a sense of inner calm

Precautions:

• Avoid with cervical spine issues
• Not recommended for those with heart conditions or high blood pressure
• Practice on an empty stomach
• Avoid during pregnancy

10. Samvritti Pranayama (Box Breathing or Equal Ratio Breathing)

Description: A balancing pranayama where inhalation, retention, exhalation, and suspension are maintained for equal counts.

Method:

1. Sit comfortably with an erect spine
2. Inhale through the nose for a count of 4
3. Hold the breath for a count of 4
4. Exhale through the nose for a count of 4
5. Hold the breath out for a count of 4
6. Repeat for 5-10 minutes
7. Gradually increase the count as your capacity improves

Benefits:

• Creates mental balance and stability
• Excellent for stress management
• Improves focus and concentration
• Regulates the nervous system
• Builds breath awareness and control
• Particularly beneficial before meditation

Precautions:

• Adjust the count to your comfort level
• Avoid straining with the breath holds
• Practice with awareness of your body’s signals