In yoga, Pranayama - the practice of breathing techniques - is the fourth of the traditional 8 Limbs of yoga. In this aspect of the practice we learn and experience the powerful impacts of intentional breathing on the mind and body. There are a wide range of techniques we can use to shape the breath and we’ll look at a few of them here.

What is Pranayama?

In Sanskrit, “prana” means vital energy or life force. It is often thought of as breath, yet it is more subtle than air or oxygen. Pranayama means: extending or expanding the dimension of prana. The key here is that pranayama is not simply about “breath control”. Pranayama techniques use breathing to influence the flow of pranic energy (life force energy) throughout the body.

Certain pranayama techniques can build heat in the body and others can cool you down. If you find yourself dealing with stress, these breathing practices can help. Let’s explore four practices that are especially effective for managing stress or anxiety, bringing ease to the nervous system and relaxing the mind.

NOTE: Breathwork is usually safe for most people. However, practice with caution and stop if you feel any lightheadedness, dizziness or nausea symptoms.

1. Box Breathing

WHAT IT IS

A simple technique using consistent counts to regulate the breath and help calm the mind. Box breathing is not a traditional pranayama technique, but it is relatively accessible and effective for reducing stress.

HOW IT’S DONE

• Begin by taking a deep exhale, emptying the lungs

• Inhale for a steady count of 4

• Hold the breath in for 4 counts

• Exhale for 4 counts

• Hold the breath out for 4 counts

• Repeat this cycle for 5 or 6 rounds

  
  

Notes: 

• You may want to use your hand to make the shape of a box while you inhale, hold, exhale and hold

• You may choose to adjust the counts, either up or down, to suit you better

2. Coherent Breathing

WHAT IT IS

A simple technique that is great to try if you are just getting started with your breathing practice. The aim is to regulate your breath to a rate of five breaths per minute. Start slowly, taking your time to get to this rate.

HOW IT’S DONE

• Begin by either sitting or lying on your back, placing your hands on the belly

• Inhale slowly, allow the belly to expand as you count to five 

• Hold

• Exhale slowly, releasing the breath as you count to six

• Repeat this patterns and gradually build your practice up to between 10 and 20 minutes per day.

  
  

Notes: 

• You may want to start by using a count of 3 for your inhale and exhale, then increasing your count up to six as you practice.

3. Sheetkari Pranayama (Hissing Breath)

WHAT IT IS

A very cooling breathing technique, ideal for hot summer weather. It uses consistent counts to regulate the breath and help calm the mind. It is also called “hissing breath” due to the sound that is made when inhaling.

HOW IT’S DONE

• Begin with the teeth closed, lips separated

• Place the tip of the tongue behind the teeth

• Inhale through the mouth, bringing air in through the closed teeth

• Hold the breath in briefly, relaxing the mouth

• Exhale slowly and evenly through the nose

• Repeat this 8 to 10 times

  
  

Notes: 

• Another option is to exhale through the closed teeth 

• This practice can be helpful to cool the body and lower body temperature. Avoid practicing this during winter months or cooler temperatures.

  
  

Cautions

• Avoid if you have a cold or flu, low blood pressure, asthma or if you have sensitive teeth

4. Nadi Shodhana (Alternate Nostril Breathing)

WHAT IT IS

This is a foundational breathing technique in yoga, also known as alternate nostril breathing. It helps with clearing and balancing the nadis - left and right channels of breath. It helps to clear the mind and creates a grounded, balance feeling in the body.

HOW IT’S DONE

• Begin by exhaling fully, emptying the lungs

• With the right hand thumb, gently press the side of the right nostril to close it

• Inhale through the left nostril, then close it using the 4th finger of the right hand

• Exhale through the right nostril

• Inhale through the right nostril, then close it using the thumb of the right hand

• Exhale through the left nostril

• Repeat this cycle for 2 to 3 minutes, but no more than 5 minutes

• Always complete your practice with an exhale through the left nostril

  
  

Notes: 

• Keep the breath smooth as you inhale and exhale

• Make fluid transitions between closing one nostril and opening the other

  
  

Cautions:

• Avoid this if you have a cold or flu

Give these breathing practices a try when you need to release stress and calm the mind. 

Pranayama practices are an essential element of yoga practice. Simply bringing deep awareness and intention to your breathing can have profound effects on the body. They are especially helpful to bring the body and mind into a state of ease and calm. As with any aspect of yoga, be sure to practice mindfully, with intention. If you are new to these techniques, start with a slow and easy pace and do not overexert yourself.