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Yoga Breathing (Pranayama) Guide

Technique

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4sInhale
4sHold
4sExhale

Benefit

Balances the nervous system and calms the mind.

How to

  1. Close your right nostril with your right thumb.
  2. Inhale slowly through the left nostril.
  3. Close the left with your ring finger and pause.
  4. Release the thumb and exhale through the right.
  5. Inhale right, hold, exhale left — that is one round.

This is practice, not treatment.

Change your breath, change your mind

Pranayama is the breathing practice of yoga: consciously shaping the rhythm of inhale, hold and exhale to steady the nervous system and sharpen focus. Pick a technique and breathe with the circle as it grows and shrinks. Each comes with step-by-step instructions, benefits and cautions.

Good for

  • Calming tension or anxiety fast — 1:2 Relaxing, Bhramari
  • Building focus and alertness — Ujjayi, Surya Bhedana
  • Balancing the nervous system — Nadi Shodhana (alternate nostril)
  • Cooling the body and mind — Sheetali

Pairs well with

Breathing Timer 4-7-8, box & quick-calm patterns. Let Emotions Pass Let feelings go with the breath. Adventurer's Guild Make breathing a daily quest.

This is a general wellbeing aid, not medical treatment. If you are pregnant or have cardiovascular, respiratory or blood-pressure conditions, consult a professional before strong techniques (e.g. Surya Bhedana). If you feel dizzy, stop and return to normal breathing.