Home Health & Fitness Yoga 13 Breathing Techniques for Beginners: A Guide to Pranayama

13 Breathing Techniques for Beginners: A Guide to Pranayama

13 Breathing Techniques for Beginners: A Guide to Pranayama

Yoga breathing exercises, also known as Pranayama, involve deep breathing techniques. The way we breathe is something we often overlook, as it comes naturally since birth. However, paying attention to our breath can offer numerous health benefits. Prior to engaging in intense yoga or workouts, it is essential to perform a few breathing exercises to fully empty the lungs, ensuring they are clean.

Pranayama is believed to cleanse all 72,000 Nadi or nerves in the body while enriching the blood with an ample supply of oxygen. Our breath is interconnected with our state of mind; it becomes faster when we are angry and gentler when we are calm. Understanding pranayama is crucial for this reason. Equally important is familiarizing oneself with the various techniques of yoga breathing exercises.

Yoga Breathing Technique for Beginners:

  1. There are different breathing techniques in yoga, but most of them require guidance, especially if you are doing them for the first time.
  2. It is important to maintain the right pose when practicing these breathing techniques, as it can have various consequences on the body and affect your overall posture.
  3. Starting your yoga practice in the morning is highly recommended as it is considered the best time to get started and set a positive tone for the day.
  4. If you experience a neck or backache, it is advisable to seek expert guidance before attempting these breathing techniques on your own. It’s essential to ensure your safety and prevent any potential aggravation of your condition.
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Yoga Breathing Exercises:


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is a powerful yoga breathing technique that helps release toxins from the body through forceful exhalation. It not only aids in weight loss but also balances the entire system, providing benefits such as improved intellect and a glowing face.

Bhastrika pranayama


also known as the “Breath of Fire,” is an energetic breathing exercise that purifies and balances the body. It provides maximum oxygen to the body, refreshing the mind, improving memory, and purifying the blood.

Anulom Vilom pranayama

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also called alternate nostril breathing, is a core practice of Pranayama. It activates higher consciousness, purifies the energy body, and balances the nadis. It relieves tension, improves heart health, and helps in various ailments like asthma and arthritis.

Bhramari pranayama

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or humming breath, helps release mental tension and promotes relaxation. It is a simple practice that can be done anywhere, providing benefits such as anxiety relief, improved concentration, and reduced migraines.

Sitkari pranayama

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involves drawing in air through the front teeth, cooling the body, reducing blood pressure, and aiding in insomnia relief.

Sitali pranayama

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involves drawing air through a curled tongue, cooling the throat, lowering body temperatures, and helping control temperament.

The Long Exhale Technique

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involves gradually increasing the length of the exhalation, which can help combat insomnia, sleep disturbances, and anxiety.

Yogic breathing exercises for bronchial asthma

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Yogic breathing exercises for bronchial asthma focus on deep breathing and syncing it with the rise and fall of the abdominal muscles. It strengthens the lungs, improves the immune system, and helps with stress and depression.

Breath and Stretch

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is a technique combining deep breathing with stretching exercises. It improves blood circulation and energy levels, particularly beneficial for pregnant women.

Nadi Shodhana


or alternate nostril breathing, clears toxins, balances hormones, supports the respiratory system, and infuses oxygen in the body. It helps reduce stress and anxiety.

Bahya pranayama

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involves holding the breath outside the body, benefiting reproductive organs, curing digestive issues, and improving focus and memory.

Dirga pranayama

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also known as the three-part breath, focuses on deep breathing into the lower belly, lower chest, and lower throat. It helps maintain lung health, deeper meditation, and reduces stress and anxiety.

Ujjayi pranayama

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known as the victorious breath, is characterized by inhalation and exhalation through the nostrils, producing an ocean-like sound. It generates heat in the body, regulates cholesterol, and enhances focus and concentration.

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