Breath and prāṇa are related, but not identical
Prāṇa is the life force of Yogic tradition. Breathing is one of its expressions and one of the ways practitioners work with it. Prāṇāyāma is commonly described as the regulation or expansion of prāṇa through the breath; it is the fourth limb of Patañjali’s Yoga Sutras.
Traditional practices distinguish inhalation, pūraka; exhalation, recaka; and retention, kumbhaka. They also use rhythm, sound and different nostril patterns. The aim is more than taking a large breath: it is to prepare the body and mind for steadier concentration and meditation.
Four methods, four different experiences
These are introductions to the methods, not instructions for advanced breath holds.
- 01Nāḍī Śodhana · alternate-nostril breathing
- Alternates the nostrils in a deliberate pattern. Its name refers to cleansing the subtle channels, with the traditional intention of balancing the lunar and solar currents, Iḍā and Piṅgalā.
- 02Ujjāyī · the victorious breath
- Uses a gentle narrowing at the throat to create a soft, audible breath. In modern movement practice, its sound can provide a steady rhythm without needing to breathe loudly or forcefully.
- 03Bhrāmarī · the humming bee
- This breath involves inhaling deeply through the nose and exhaling slowly while producing a continuous, low-pitched humming sound. This technique helps to stimulate the vagus nerve.
- 04Sama Vṛtti · an even rhythm
- Works with equal phases of breathing. A simple starting version balances inhalation and exhalation without pauses; more elaborate versions should be learned progressively.
A useful beginning: rhythm before depth
Sit comfortably and let the breath settle. If it feels easy, inhale for a short count of three and exhale for three, without holding between them. Try a few rounds, then return to your ordinary breathing. For a more advanced breath to help activate the parasympathetic nervous system try extending the length of your exhalation so it is a second or two longer than the inhalation.
A smooth, modest breath is enough. Breathing much more deeply or rapidly than you need can cause light-headedness or tingling; those sensations are not a goal or proof of an energetic breakthrough. Stop if uncomfortable and breathe normally.
How it belongs in a Yoga class
A movement sequence often uses the inhalation for expansion and the exhalation for a return or fold, although this is not a universal rule. A seated prāṇāyāma practice can then explore the breath without coordinating a posture change at the same time.
Some methods are calming in character; others are vigorous or involve retention. They are not interchangeable. Be careful with forceful practices and extended holds, particularly during pregnancy or with heart, blood-pressure or breathing conditions.