• What is Life and Breath? What is Prana? Are Breath and Prana the same? For each of the five popular types know How to do, Benefits and when not to do. Regular, mindful practice under guidance can lead to profound physical vitality, emotional stability, and mental clarity.

As the breath moves, so does the mind. When the breath is steady, the mind becomes still.

Yoga is much more than a physical movement. It is the practice of working with Prana, the subtle life force that sustains our body, mind, and consciousness.

Through Pranayama, we learn not just how to breathe, but also how to direct, regulate, and expand our vital energy.

What Is Prana?

Prana is the vital life energy that flows through all living beings. It is responsible for movement, vitality, clarity of mind, digestion, circulation, and emotional balance.

Are Breath and Prana the same?

Prana, in yogic philosophy, is the subtle life force or vital energy that animates the body and mind. It flows through energy channels (nadis) and supports physical vitality, mental clarity, and emotional balance.

The Prana flows through subtle channels called the Nadis, and its movement is regulated by energy centers known as Chakras. When prana flows freely, we experience good health and balance. When blocked or disturbed, it can lead to fatigue, restlessness, illness, or emotional imbalance.

Our Breath is the physical process of inhalation and exhalation and is understood as the movement of air in and out of lungs. It is the measurable and visible part of the respiratory system. Our breath is the gross expression of prana. Think of it as the doorway to prana. While we cannot directly control prana, we can influence its flow through conscious breathing practices (pranayama). In essence, breath is physical; prana is subtle and the breath is the bridge between the two.

How do we define Pranayama?

Pranayama is a yogic practice of consciously regulating the breath to influence prana.

It consists of two words, Prana, meaning life force & Ayama, meaning expansion or regulation or suspension of breath.

Pranayama can be practiced with or after asanas, before meditation or as a standalone practice, depending on the benefits you are seeking.

What are the benefits of Pranayama?

Pranayama has many benefits at the physical, emotional and mental level. Here are a few:

1. It helps regulate the flow of prana (life force) in the body, improving vitality. 

2. It calms our nervous system, reduces stress and anxiety, and improves emotional balance by shifting the body into a relaxed but alert state. 

3. It enhances lung capacity, improves oxygenation, and supports respiratory health. 

4. Pranayama aids digestion, boosts immunity and metabolism, and balances the endocrine system.

5. On a mental and subtle level, it sharpens focus, increases self-awareness, and prepares the mind for meditation, creating harmony between body, breath, and mind.

Let us understand the 5 most popular Pranayama’s and the right technique to practice them.

1. Kapal Bhati Pranayama (Skull Shining Breath)

Kapal Bhati is a cleansing pranayama that focuses on forceful exhalation and passive inhalation from the abdomen. By stimulating our abdominal organs and digestive fire, Kapal Bhati helps improve metabolism and elimination.

How to Practice

a. Sit comfortably with an erect spine

b. Take a deep inhalation and exhale forcefully by contracting the abdominal muscles. Let the inhalation (abdomen expansion) happen naturally

c. Start with 20-30 counts, gradually increase to 50 and 100 (do not overdo).

Benefits

1. Improves digestion and metabolism

2. Detoxifies lungs

3. Strengthens abdominal muscles

4. Energizes the body

5. Makes the brain sharp and active - Increases mental alertness.

When Not to Practice

a. During pregnancy or menstruation

b. If you have hernia, recent surgery, or severe back pain

c. During fever or acute illness

d. Patients with heart conditions or high blood pressure need to practice this under guidance and should not over do

f. Post meals as it interferes with digestion

g. Those living in extreme hot climate, should moderate this pranayama as it generates heat in the body.

To see Video 3.18 minutes

2. Bhastrika Pranayama (Bellows Breath)

Bhastrika involves forceful inhalation and exhalation, activating prana strongly throughout the body. Bhastrika involves chest and abdomen while the former (Kapal Bhati involves mainly the abdomen). Bhastrika increases oxygen intake and pranic circulation, revitalizing the body and mind.

How to Practice

a. Sit in a stable posture, cross-legged with a straight spine

b. Inhale deeply, raise your hands in the air, then make a tight fist and pull the fist down as you exhale forcefully

c. Inhale and exhale forcefully with equal intensity

d. Practice in two or three rounds of 10 -15 breaths per round

e. Rest between rounds if you find it intensive.

Benefits

1. Boosts oxygen supply to the brain

2. Boosts immunity

3. Clears respiratory channels

4. Good for chest congestion

5. Helps overcome lethargy and depression.

When Not to Practice

a. If you have high blood pressure or heart disease

b. During pregnancy

c. If suffering from vertigo or epilepsy

d. During fever or acute illness

e. Post meals as it interferes with digestion

f. Those living in extreme hot climate should moderate this pranayama as it generates heat in the body.

To see Video 9.24 minutes

3. Anulom Vilom Pranayama, (Nadi Shodhan) or alternate nostril breathing. 

This pranayama balances our nervous system and harmonizes the left and right energy channels, the Ida and Pingala.

What are Ida and Pingala?

Ida and Pingala are two of the main energy channels (nadis) through which prana flows in our body.

The Ida Nadi flows along the left side of the spine and is associated with the moon, cooling energy, and the parasympathetic nervous system. It governs calmness, intuition, receptivity, and mental clarity.

The Pingala Nadi flows along the right side of the spine and is associated with the sun, warming energy, and the sympathetic nervous system. It governs activity, focus, vitality, and physical energy.

This pranayama balances Ida and Pingala, allowing prana to flow smoothly through the central channel, Sushumna, leading to balance, inner harmony, and heightened awareness.

How to Practice

a. Sit comfortably in a cross-legged position with a straight spine and relaxed shoulders.

b. Bring the right hand into Vishnu Mudra (fold the index and middle fingers toward the palm, keep the thumb, ring finger, and little finger extended).

c. Gently close the right nostril (with right thumb) and inhale slowly through the left nostril & close the left nostril (ring finger of right hand)), retain the breath, and exhale through the right nostril. Then, Inhale through the right nostril, retain briefly, and release the breath through the left nostril. Starting from the left nostril and finishing at left completes one round

d. Continue for 5/7/11 rounds or for 5 -7 minutes with smooth, steady breaths, keeping the face relaxed and the awareness on the flow of breath.

Benefits

1. Calms the nervous system

2. Reduces stress and anxiety

3. Balances Sun and Moon energy and makes us more grounded

4. Supports heart and lung health

5. Helps in High blood pressure conditions

6. Helps in Hormonal imbalance.

When Not to Practice

a. Practice gently during illness or nasal congestion

b. Do not practice retention in switching if uncomfortable, or if you have High BP

To see Video  1.47 minutes

4. Bhramari Pranayama (Humming Bee Breath)

Bhramari pranayama helps to soothe the mind and nervous system. The vibration created during Bhramari has a soothing effect on the brain and vagus nerve, making it one of the most effective and calming breath work.

How to Practice

a. Sit comfortably with the spine upright and the body relaxed. Close the eyes and bring awareness to the breath.

b. Form Shanmukhi Mudra by gently placing the thumbs on the ear cartilage to partially close the ears, the index and middle fingers lightly over the closed eyelids, the ring fingers on the sides of the nose, and the little fingers above the upper lip.

c. Take a slow, deep inhalation through the nose. As you exhale, create a soft, steady humming sound, like a gentle buzz of a bee, feeling the vibration around the tip of the nose.  Keep the breath smooth and unforced.

d. Practice for 5, 7, 11 rounds, allowing the vibrations to calm the mind and create a sense of inner stillness and awareness.

Benefits

1. Reduces anxiety, anger, and restlessness

2. Improves sleep quality

3. Relieves headaches and migraines

4. Calms an overactive mind

5. Supports emotional balance.

When Not to Practice

a. Avoid during ear infections and if you have a throat irritation.

To see Video  1 minute

5. Ujjayi Pranayama (Victorious Breath)

Ujjayi pranayama calms the nervous system, improves concentration, and deepens the mind- body connection. Ujjayi breath takes practice and takes time to learn, so be patient with yourself if you do not get it right in the first go.

How to Practice

a. Close your eyes and observe your natural breath for a few seconds

b. Inhale with a gentle Throat Constriction: Slightly contract the back of the throat (as if you are softly whispering “ha”), keeping the mouth closed. This creates a subtle ocean-like sound.  (Inhale through the nose

c. Exhale through the nose with the same gentle throat contraction, maintaining the soft, rhythmic sound. (like fogging a mirror but with mouth closed)

d. Keep the inhalation and exhalation equal in length, smooth and unforced

e. Maintain awareness on the sound and sensation of the breath moving through the throat

f. Practice for 5-7 rounds initially, gradually increasing to a few minutes as comfortable.

Benefits

1. Builds internal heat

2. Enhances focus and meditation

3. Regulates blood pressure

4. Calms the nervous system

5. Balances Thyroid

6. Helps to overcome anxious thoughts.

When Not to Practice

a. Avoid forceful constriction as it induces cough

b. Do not practice if feeling short of breath or strained

c. Practice gently in hot weather.

To see Video  1 minute

Pranayama is a powerful practice that should be approached with awareness and under the guidance of a Yoga teacher.

The goal is not to control the breath, but to bring awareness and a sense of calm and balance. A regular, mindful practice under guidance can lead to profound physical vitality, emotional stability, and mental clarity.

Remember, our breath is with us 24x7, from when we are born to when we die. While the whole world breathes, sadly most do so in an unaware state. Only a few understand the potency and power of Pranayama to take advantage of this powerful practice. Pranayama has the power to be your secret weapon for a healthy mind-body-soul connection.

Author Nibha - From two decades of being in high-stressed corporate jobs, to a Yoga teacher & practitioner who loves to unlearn, learn, and teach. She is based in the National Capital Region.

To read all articles by author

Also read

1. Essence of Pranayama by Dr Shrikrishna

2. Pranayama and Memory

3. Introduction to the 8 limbs of Yoga

4. Exploring Health Benefits of Pranayama

5. What is Pranayama, its types and techniques