Pranayama: The Science of Breathing (Full Guide)

During the practice of Pranayama – through its various exercises and techniques – the respiratory process and its associated movements within the lungs are controlled. The control of these physical processes allows us to manipulate and move our Prana by will.

Our breath is not only the life-force that sustains the body; it can also open the doors to higher levels of consciousness. What we know as the breath is only the physical aspect of a subtler force called Prana (vital energy).  The practice of Pranayama involves using this energy by manipulating the breath, to control the life-sustaining processes in the body.

Careful observation would reveal that Pranayama forms a valuable part of every Yoga practice. Pranayama – in one form or the other – is indispensable for any person aspiring to make progress in their inner journey.

What Is the Vital Energy (Prana)?

Many masters agree that prana is the single unit of the entire universal energy. For example, if a single tree were considered to be Prana, then the forest would be the whole cosmic energy. If Prana were a spark, then the Cosmic Prana would be the fire from which the spark was born.  That portion of the universal energy that resides within our body, is what we call Prana.

During the practice of Pranayama – through its various exercises and techniques – the respiratory process and its associated movements within the lungs are controlled. The control of these physical processes allows us to manipulate and move our Prana by will.

Our network of arteries, veins and capillaries transport blood throughout the body. Similarly, Prana is distributed through a complex system of energy pathways called Nadis. This vital energy is necessary for the adequate functioning of every body part, including the brain. Due to our lifestyle and diet, it is usual for the flow of both blood and prana to slow down. Fortunately, through the vibrations generated from the practice of Pranayama, Prana recuperates its usual flow rate, resulting in dynamism and vitality.

Ancient masters have often compared those who are not in control of their prana, to a bird chained to a wooden post. No matter how much the bird tries to fly, eventually it will rest on the wooden post. Similarly, the wandering and overactive mind, finds its true resting place in Prana. It is only when we gain complete control over our Prana, that we are capable of controlling the mind.

Preparations for Practicing Pranayama

Pranayama is a highly powerful technique and must not be practiced without adequate guidance. Its impact on the bodily energies is immediate, even if we are unable to feel it. A certain level of conditioning is needed before starting Pranayama. 

It is recommended to condition the body – and to a certain extent the mind, before we start working on our energies. Some masters say Pranayama can be started when a person is able to maintain a yogic posture (asana) for three hours with complete steadiness. Other yogic schools require 30 to 60 minutes of steadiness before commencing pranayama.

A dedicated, eager and meticulous practitioner of Pranayama, willing to work hard and persevere, can expect great progress in a very short period of time. In contrast, those who practice unsystematically and half-heartedly will rarely advance, even after many years.

Perseverance: The Way to Master Pranayama

A long time ago, a dreaded bandit suddenly had a change of heart. He desired salvation and wanted to abandon his old ways. He was ridiculed by the local villagers and monks; even by his own family. He traveled far and wide to seek the path towards salvation until he reached a village in which Gautama Buddha happened to be camping at with his disciples. The bandit, who had heard great stories about Buddha during his travels was eager to meet him. He knew Buddha could reveal the path he was desperately seeking. 

He arrived at the camp and immediately requested an audience with the Buddha. But his disciples turned him away; they would not let a common bandit anywhere near their master. He went back again and again, trying to convince them he had changed, but they turned him away time and again. After several months and countless attempts, he decided to enter the camp by stealth. He was caught and almost expelled, when word from Buddha arrived to the gatekeepers saying the bandit had been summoned.  After speaking to the bandit, Buddha decided to initiate him into the Bodhi dharma. His disciples were not happy with his decision.

Several senior disciples asked Buddha to reconsider his decision. They believed the bandit’s true motive was to either rob or harm him. But Buddha assured them his quest for salvation was genuine. He even said the bandit would reach his spiritual goals sooner than any of his other disciples.

In just a short period of time, the bandit’s transformation was astonishing. The disciples accepted their mistake and apologized to Buddha. Buddha explained, the bandit’s perseverance was the key to his progress. He persevered through hardship and humiliation. His determination to find salvation was unyielding to the many obstacles that came in his way.  

In the same way, the practice of Pranayama requires absolute and unyielding perseverance and determination. An unenthusiastic practice will lead us nowhere.

The Basics of Pranayama

A clear understanding of the workings of Pranayama is essential before we begin its practice. There are three main actions: inhalation (puraka), exhalation (rechaka) and the most vital of all, retention of the breath (Kumbhaka).

Breath retention is particularly important in Pranayama. When done systematically, Breath retention leads to enhanced vitality, vigor, and mental force. It is believed that by retaining the breath for one minute, we can extend our lifespan by one minute.

Different Stages of Pranayama

Pranayama is measured by the space, time, number (count) and position of the breath.

Space of Prana:

The space of prana describes the position of the breath – whether it’s inside (following inhalation) or outside (after exhalation), – the length of the breath and its exact position (whether the prana is held at a particular place, point, or part of the body).

The length of the breath is the distance traveled by the breath during inhalation and exhalation. This distance varies; as it depends on the element (earth, water, fire, air or ether) that is most active at the time of practice. The elements are directly related to the chakras. The length of the breath is measured in angulas (a unit based on fingers).

• During Earth element predominance: 12 angulas

• During Water element predominance: 16 angulas

• During Fire element predominance: 4 angulas

• During Air element predominance: 8 angulas

• During Ether element predominance: 0 angulas

The ‘place’ of the Prana during inhalation can be anywhere between the top of the head and soles of the feet. During exhalation, the ‘place’ can be anywhere within 12 angulas from the tip of the nose. Breath retention is possible both during inhalation and exhalation. Therefore, the ‘place’ of the breath during retention is a combination of the places of the breath during inhalation and exhalation.

Time of Prana:

The time of prana is the duration of inhalation, exhalation and retention. It is generally measured in a unit of time termed Matra, which was created before the ‘60-minute hour’ and the ‘mean solar day’ were established. Though there are differing interpretations of the duration of a Matra, it can be taken as a ‘second’ in the standard unit of time. The time of Prana also measures the period of time the breath is held at a particular point in the body.

In Yogic theory, there is a golden ratio for inhalation, exhalation and breath retention, which is of 1:4:2. For example, if during pranayama our inhalation is of 12 seconds, then the retention should be of 48 seconds, followed by a 24 second exhalation. However, this ratio is to be achieved gradually, systematically and naturally through a long period of time. Forcefully applying this ratio can create serious energy imbalances, which could result in injuries and other complications.

Number (count) of Pranayama:

The number refers to the number of times we inhale, exhale and retain the breath. With regular practices, we should be able to increase our count to 80 in a single session, with four sessions a day in the morning, afternoon, evening and night.

Position of Pranayama:

The position of Prana involves focusing the prana in a particular position such as at the individual chakras or bodily organs. The position need not be only internal; it can be external too. With practice, it becomes relatively simple to position the prana at different locations. When this technique has been mastered, practitioners can begin to raise the great quantum of prana located at the base of the spine named Kundalini energy.  When Kundalini is driven up the spine from its resting place at the root chakra, through every chakra all the way to the crown chakra, self-realization takes place at once.

How to Practice Pranayama?

Pranayama should be practiced once or twice a day in the beginning and up to four times after a few months of practice. The practices should be spaced out evenly – morning, afternoon, evening and night. Ideally, the morning session should be conducted during Brahma muhurta (the ideal time) which is a period of two hours which finishes at sunrise. Pranayama should always be practiced on an empty stomach.

Different Types of Pranayama

Kundalini Pranayama

Kundalini pranayama awakens Kundalini energy, which lays dormant at the root chakra.

To begin the practice, close the right nostril with the right thumb. Now inhale through the left nostril. Visualize pranic energy being inhaled along with the air in the form of light. Chant the mantra Om three times during inhalation.

Then close the left nostril with the ring and little finger, and with both nostrils closed, retain the breath whilst you chant Om three times. Visualize prana reaching the root chakra and awakening Kundalini.

Then release the right nostril and exhale whilst you chant Om six times.

Repeat this process, inhaling through the right nostril and exhaling through the left. This will complete one round.

Beginners can start with three rounds, increasing the number gradually over a prolonged period of time. Focus and regularity are vital to master Kundalini Pranayama.

Nadi Shodhana Pranayama

Nadi Shodhana Pranayama – also known as alternate nostril breathing – is a powerful breathing technique which helps purify the energy pathways. In Sanskrit, Nadi means ‘energy pathway’ or ‘channel’ and Shodhana translates to ‘purification’.

Sit in a comfortable meditative position (or a chair if this is not possible) and breathe deeply for a few moments.

Place the middle and index fingers at the eyebrow center and close the right nostril with the thumb. Now take a deep breath in.

Now use the ring and little finger to close the left nostril whilst you simultaneously release the right nostril. Exhale through the right nostril.

Now inhale through the right nostril whilst keeping your left nostril closed, and then simultaneously release the left nostril and close the right nostril to exhale. This completes one full round.

Nadi Shodhana can be practiced 2-3 times a day in the beginning stages, and increased gradually over time.

Preparatory practice for Nadi Shodhana

Before Nadi Shodhana can be started, do the following exercise for two weeks to ensure no imbalances occur:

Sit in a comfortable meditative position (or a chair if this is not possible) and breathe deeply for a few moments.

Place the middle and index fingers at the eyebrow center and close the right nostril with the thumb. Inhale and exhale deeply through the left nostril 5 times.

Now use the ring and little finger to close the left nostril. Inhale and exhale deeply through the right nostril 5 times.

Now release both nostrils and breathe normally 5 times. This is one round.

Practice 5 rounds. Continue with the preparatory practice until it is mastered (at least two weeks).

Kapalbhati Pranayama

Kapalbhati Pranayama is cleanses the frontal brain. The Sanskrit word Kapala means skull, and Bhati translates to shine. It is practiced by performing rapid inhalations and exhalations. This is a mild pranayama where we do not retain or suspend the breath (i.e.) no Kumbhaka.

Exhale through both nostrils with a strong contraction of the abdominal muscles. The following inhalation should happen spontaneously, involving no effort just by releasing the abdominal contraction.

Ten rapid breaths should be completed in quick succession. Then allow the breathe to return to normal for a few moments. This is one round, practice up to five rounds.

Kapalbhati Pranayama is an ideal exercise for beginners. Those who practice Kapalbhati will easily master Bhastrika Pranayama. Kapalbhati Pranayama helps improve the respiratory and circulatory functions.

Bhastrika Pranayama

Bhastrika or Bellows Breath pranayama is one of the most important practices of Pranayama. Its named bellows breath because the movement of the diaphragm during Bhastrika resembles a pair of bellows fanning the internal fire, resulting in physical and energetic heat.

Assume a relaxed position and inhale and exhale deeply, forcefully and in quick succession through both nostrils. Practice 10 inhalations and exhalations and then breathe normally for a few moments. This is one round. Practice up to 5 rounds.

Beginners may start with 1 to 3 rounds in the beginning stages, gradually increasing the number of round over time.

Bhastrika Pranayama is a combination of Ujjayi and Kapalbhati exercises. It should be practiced after these two Pranayama techniques. Sometimes Bhastrika Pranayama can also be used as a precursor to other forms of breathing exercises.

Bhastrika induces perspiration and heats the body. It is an ideal exercise to be taken up during winter. In the summer months, it is best to do Bhastrika Pranayama only in the mornings due to the heat it creates.

Surya Bheda Pranayama

Surya Bheda Pranayama is a higher pranayama technique, as this method uses breath retention. Its objective is to awaken Kundalini energy, purify the brain and remedy afflictions caused by vata dosha.

In this practice, assume a meditative posture and close the left nostril with the ring and little finger in the same way as in Nadi Shodhana Pranayama. Take a deep and long breath through the right nostril.

Immediately close the right nostril with the thumb and retain the breath whilst performing Jalandhara Bandha. Then release the left nostril whilst keeping the right nostril closed, and exhale.  

This is one round. Repeat the same process (always inhaling with the right nostril and exhaling with the left) up to ten times.

Ujjayi Pranayama

The Sanskrit root ujji means ‘to conquer’ and it is one of the most important but simplest of pranayamas. It soothes the nervous system and calms the mind.

Close your eyes and relax the whole body, becoming aware of the breath. After a few moments, move the awareness to the throat. Visualize the breath being drawn in and out through the throat rather than the nostrils. Gently contract the glottis, so a soft sound is heard during inhalation and exhalation, similar to the breathing a sleeping baby. Inhalation and exhalation should be prolonged and deep.

Bhramari Pranayama

The word Bhramar means ‘bee’. In this pranayama, the practitioner imitates the sound of a bee.

Sit in a comfortable a meditative position, with the hands resting on the knees. Close the eyes and relax the body. Ensure the jaw and lips and completely relaxed, with the teeth just slightly separated.

Raise the arms sideways, bending the elbows and closing the ear flaps with the index fingers. Fix your awareness at the third eye chakra, keeping the body completely still. Inhale deeply through the nose.

Produce a steady bee-like humming sound whilst exhaling, remaining aware the humming within the head. The sound should reverberate within the front skull.

This is one round. Practise 11 rounds and gradually increase with time.

Pranayama and the Brain

Pranayama has a profound influence on the body. Its role in spiritual development through Chakra and Kundalini awakening is well established. But Pranayama also influences the brain and its many complex activities.

Prana is present in everything created in this universe. In humans, Prana is the essence that feeds the soul. We use Pranayama to control, energize, and expand the influence of Prana or the life-energy.

Quite a few theories explain the brain and its functioning. One, in particular, states the presence of ten areas, out of which only one is in use by most of us. The rest remain dormant, with great inherent potential. Yogic theory states by energizing Prana it is possible to link the conscious and subconscious through the Reticular Activating System (RAS).

According to scientists, the RAS connects the cerebrum, cerebellum, and the spinal cord. Sages and Yogis believe that only through Prana we can control and regulate the RAS. The practice of Pranayama enables us to control RAS and through this interface, other functions such as cognition, digestion, absorption, blood pressure, heart rate, etc. Years of research have found that Nadi Shodhana, Kapalabhati, Ujjayi, and Kumbhaka have the highest influence on the brain and its functions.

Health Benefits of Pranayama

By using Pranayama as a tool to control RAS, various functions of the body can be influenced. The following are some of the health benefits that accrue to practitioners:

The lungs and the respiratory system are direct beneficiaries of Pranayama. The breathing exercises improve lung function, flush out microbes, and prevent respiratory diseases.

Pranayama improves the functioning of the heart and prevents cardiovascular diseases. By boosting blood circulation and the distribution of oxygen, breathing exercises improve the efficiency of the heart muscle.

Breath exercises relax the brain and the muscles. Regular practice of this technique will prevent hypertension by tackling the two main contributors to High Blood Pressure: Stress and Depression.

During Pranayama, the air is not just exhaled, it is expelled. Along with the air, we also flush out toxins from the body. Indirectly, some pranayama exercises cause perspiration during breathing, which also remove toxins and waste material. Pranayama is the best natural detoxification technique available.

Several Pranayama techniques heat the body and burn energy, resulting in calorie loss and reduction in weight. Regular practice of breathing exercises enhances all cognitive functions including concentration and memory. It also promotes digestion, absorption, and elimination, and helps cure several gastrointestinal disorders including bloating, acid reflux, and IBS.

Pranayama improves the efficiency of all body functions, including the immune system.

Tips to Improve the Practice of Pranayama

• Undivided attention is required for the practice of Pranayama. So, always look for a well-ventilated space devoid of noise, distraction, and foul smell.

• Keep the nostrils clean, wear loose-fitting clothes, and always practice on an empty stomach.

• Perseverance, patience, and regularity are the key to success in Pranayama. Do not miss even a day of practice unless you are sick. Try to practice at the same times every day.

• Active involvement is a prerequisite. If you’re fatigued or lack motivation, end the session for the day.

• Trying too hard will only harm the body. Especially, when practicing breath retention.