What is Pranayama? 8 Best Pranayama Techniques To Try

Pranayama is the ancient art of controlling the breath. It is a technique that involves controlling the breath through various breathing exercises and techniques to promote physical and mental well-being. Often incorporated into a holistic yoga practice or done before meditation to help calm the mind. Pranayama when done right should be simultaneously invigorating and calming.

What Language Is The Word Pranayama?

Pranayama is a Sanskrit word that is often translated to "breath control”. To get to this translation the word pranayama is split into two words Prana and Yama. Prana means “life force” or breath, the force that gives us life. And Yama translates to “restraint” or control. As a result of this, we get breath control. 

The word pranayama can also be split into Pran and Ayama. Ayama translates to "extend" (quite different from control). By approaching pranayama with the concept of controlling the breath you will likely have a very different outcome compared to if you approach pranayama with the concept of extending the breath. 

What Are The Benefits of Pranayama? 

There a numerous studies on Pranayama showing how it can benefit both the body and the mind. Most commonly people use pranayama to help calm down and reduce stress and anxiety. Other benefits include increased lung capacity and breathing function, enhanced concentration and focus, boosts immunity, promotes better sleep, lowers blood pressure, and improves digestion. It is said to also increase overall vitality and energy, making it a valuable practice for anyone looking to improve their physical and mental well-being.

When Is Best To Do Pranayama?

Pranayama can be done at any time of the day, but it is best to do it on an empty stomach, preferably in the morning or early evening. If doing pranayama in the evening it is recommended to select pranayama techniques that are more focused on calming (see below to find out which of the 8 Best Pranayama Techniques To Try are calming, cooling and invigorating).

Why Do Pranayama Before Meditation?

Pranayama is an excellent practice to do before meditation as it helps prepare the mind and body for stillness and concentration. By focusing on the breath, you can calm the mind and reduce distracting thoughts, making it easier to enter a meditative state. Incorporating pranayama into your daily routine before meditation can help deepen your practice and improve the quality of your meditation.

Why Incorporate Pranayama Into Your Yoga Practice?

Traditionally pranayama is an essential component of a complete yoga practice. Incorporating pranayama into your yoga practice helps regulate the breath and brings awareness to the connection between the body, breath, and mind. By practising pranayama alongside asanas (yoga postures), you can enhance the benefits of your yoga practice.

Where To Learn Pranayama?

There are many ways to learn how to do pranayama. Pranayam is best learnt from a certified yoga teacher, however, you can also learn from online resources such as YouTube videos and online classes. Below is a fantastic free YouTube pranayama session by the international yoga teacher and founder of Akhanda Yoga Yogrishi Vishvketu.

Want more guided pranayama classes? Click here to sign up for a 7-day Akhanda Yoga Online free trail. On Akhanda Yoga Online you will find over 39 pranayama specific classes (including a 9 week pranayama course) and an abundance of specialised yoga classes. 

3 Best Books To Learn Pranayama

1) Prana and Pranayama by Swami Niranjanananda Saraswati

First on our list is Prana and Pranayama by Swami Niranjanananda Saraswati. This book explores the concept of prana, the vital life force in the body, and how to control and direct it through the practice of pranayama. It covers various techniques of breath control and their effects on the mind and body and includes detailed instructions on how to practice them.

2) Breath: The New Science of a Lost Art by James Nestor

Second, on our list is Breath: The New Science of a Lost Art by James Nestor This book investigates the importance of breathing correctly and the detrimental effects of modern lifestyles on our breathing patterns. It presents scientific research and anecdotal evidence on the benefits of proper breathing techniques and offers practical tips on how to improve our breathing habits.

3) Asana, Pranayama, Mudra and Bandha by Satyananda Saraswati

Last but not least is Asana, Pranayama, Mudra and Bandha by Satyananda Saraswati. This book provides a comprehensive guide to the practice of yoga, covering various asanas (yoga postures), pranayama (breath techniques), mudras (hand gestures), and bandhas (energy locks). It explains the benefits of each practice and offers step-by-step instructions on how to perform them correctly.

8 Best Pranayama Techniques To Try

1. Nadi Shodhana Pranayama - a pranayama technique that involves alternating your inhales and exhales through each of the nostrils. (Calming) 
   
   
2. Kapalabhati Pranayama - a pranayama technique that involves rapid, forceful exhales and passive inhales. (Calming & Invigorating) 
   
   
3. Bhastrika Pranayama - a pranayama technique that involves deep, rapid inhales and exhales in the chest area. (Calming & Invigorating)
   
   
4. Ujjayi Pranayama - a pranayama technique that involves breathing deeply through the nose, with a slight constriction in the back of the throat to produce an audible sound. In some styles of yoga, Ujjayi breath is used throughout the yoga class. (Calming)
   
   
5. Sheetkari Pranayama - a pranayama technique that involves inhaling through the teeth, followed by a slow exhale through the nose. (Calming & Cooling)
   
   
6. Brahmari Pranayama - a pranayama technique that involves making a humming sound while exhaling. (Calming)
   
   
7. Sitali Pranayama - a pranayama technique that involves inhaling through a curled tongue and exhaling through the nose. (Calming & Cooling)
   
   
8. Moksha Kriya - a pranayama technique that involves double exhales through the mouth with a single inhale for one round and then double inhales and a single exhale for one round. (Calming)

In conclusion, pranayama is an effective technique for promoting physical and mental well-being. By incorporating pranayama into your daily yoga and meditation practice, you can enhance the benefits of both. So why not give pranayama a try and experience the benefits for yourself? Remember to always practice under the guidance of a qualified teacher with awareness, and intention, and always listen to your body.

 

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