Daily Yogi’s Guide to Pranayama (Breathing)

Table of contents

Daily Yogi - brown tree trunk and green leaves showing upper and lower Limbs of Yoga - Yamas, Niyamas, Asanas, Pranayama, Pratyahara, Dharana, Dhyana, Ishvara Pranidhana
Limbs of Yoga – Yamas, Niyamas, Asanas, Pranayama, Pratyahara, Dharana, Dhyana, Ishvara Pranidhana

4th Limb of Yoga – Pranayama (Breathing) – Diaphragmatic Breathing

Before we get into detailed breakdown of the Asana Series poses from yesterday, we will take two days to cover the remaining 8 Limbs of Yoga – Pranayama or breath, and the Upper Limbs.

Pranayama (PRA-na-YA-muh) literally translates from Sanskrit to English as Energy (Prana) Expansion (Ayam). The most common translations of Pranayama are breath or breathing. The literal translation, along with the fact that breathing is its own Limb of Yoga like Asanas / poses or Yamas / ethics, should indicate how important breath is for Yogis. Most of us who have attended classes at Yoga Studios learn quickly that Yoga is more than exercise, and Breath is both a focus and frequently its own portion of studio Yoga classes. 

I wanted to cover Pranayama and Diaphragmatic Breath before getting to the detail of each Asana, because breathing is as much a part of Sun Salutations as the poses themselves! If you do not typically focus on breathing during your Yoga practice, please consider setting Breath as your intention at the start of your next session.

Pranayama Practices

light blue breath graphic on dark blue background

Diaphragmatic Breath

We recommend incorporating this Diaphragmatic breath into your Asana practice, and bring it forward into meditation!

Breath Test

When I first started practicing Yoga, I was shocked to learn I was breathing “wrong.” This shallow chest breathing seems to be the American Way – try for yourself! Put one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!  

How to – Diaphragmatic Breath

Diaphragmatic Breath

  1. Place your hands

    Put one hand on your chest and the other on your belly

  2. Inhale

    Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air

  3. Exhale

    Breathe out, contracting the belly, making sure you empty the lungs completely

  4. Repeat

    Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

Yogic Breath / Three Part Breath

We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety!

Start with a couple Diaphragmatic Breaths to center.

  • PART 1 – Belly: Diaphragmatic breathing is the first part of three part breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale.
  • PART 2 – Ribs: After 10 complete belly breaths, after expanding into your belly – try expanding your rib cage outwards on inhales and allowing to compress on exhales.
  • PART 3 – Chest: After 10 full inhale and exhalations with rib cage expansion – first fill your belly, then expand rib cage, then try allowing your clavicle (collar bone) to rise as you fill and empty your lungs completely for another 10 breaths.

Ujjayi Pranayama – Ocean Breath

This is literally translated from Sanskrit as Victorious Breath, but is commonly referred to as Ocean Breath due to the sound of this technique. This is another great cooling and calming breathing technique, and is ideal during Asana practice. You may have learned this in Yoga class before, especially if you have attended a Hot Yoga class.

Start with Diaphragmatic Breathing for 3 full inhales and exhales.

Open your mouth and inhale and exhale through your mouth. Contract your throat to slightly say “HA” on the exhales. Keep this light contraction in your throat so you slightly say “SA” on the inhales. You will start noticing the ocean sound from which this technique gets its name.

Now, close your mouth. Inhale and exhale through your nose, while keeping this contraction in your throat to keep the ocean sound continuing on both inhales and exhales. As you become comfortable with this breathing technique, try your Asana practice with this Ujjayi Pranayama.

Vilona Pranayama – Retained Breath

Vilona Pranayama translates as “against the wave” and is a retained breath technique. We recommend incorporating this breath technique into your Asana practice if poses are held for an extended period! Or, you can use this cooling breath technique to calm down after an active workout, or to help with anxiety.

Start with a couple Diaphragmatic Breaths to center.

  • VARIATION 1 – Retain before Inhale: Diaphragmatic breathing is the first part of this breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale. Then, hold your breath for a count of 6 before each inhale. Your breath pattern will be Inhale 6, Exhale 6, Hold 6, Inhale 6…
  • VARIATION 2 – Retain before Exhale: Diaphragmatic breathing is the first part of this breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale. Then, hold your breath for a count of 6 before each exhale. Your breath pattern will be Inhale 6, Hold 6, Exhale 6, Inhale 6…
  • VARIATION 3 – Retain before Inhale and Exhale: Diaphragmatic breathing is the first part of this breath! Make sure you complete 10 full inhalations and exhalations, counting to 6 for each inhale and exhale. Then, hold your breath for a count of 6 before each inhale AND exhale. Your breath pattern will be Inhale 6, Hold 6, Exhale 6, Hold 6, Inhale 6…

Nadi Shodhana Pranayama – Channel Clearing / Alternate-Nostril Breathing

Nadi Shodhana (NAH-dee show-DAH-nuh) literally translates as “channel-clearing” but we frequently use a more descriptive translation of alternate-nostril breathing.

We recommend trying this breath technique during meditation! This is also a great calming technique for anxiety.

This technique is meant to clear the body’s energy channels, and I find it is super cleansing for the entire respiratory system – you may want to keep some tissues handy for this technique, and do not perform if you have a stuffy nose!

  • Get in position – you will want to come into a comfortable seat. Place your left hand on your left knee. Bring your right hand into a Vishnu Mudra, folding your first two fingers to your palm (or if this is not comfortable, bring all three center fingers to the palm, or rest your index and middle fingers on your forehead/third eye)
  • Use the right thumb to close the right nostril. Exhale and then inhale fully through your left nostril only, keeping your diaphragmatic breath technique, breathing into your belly.
  • Move your right ring and pinky finger to close the left nostril. Exhale and then inhale fully through your right nostril only.
  • Continue this alternate-nostril breathing for 3-5 minutes. Remember, exhale and inhale, then switch sides.

This technique can be quite confusing – you may want to follow along our recommended video this first time!

Bhastrika Pranayama – Bellows Breath

This is a warming and energizing technique. You may have tried a variation of this at the very end of a Hot Yoga class. Please note this is a technique that should be practiced on its own, NOT during Asana practice! This Pranayama is best first thing in the morning, or if you need an energy boost during the day. Also, this technique is best on an empty stomach, or at least a couple hours after eating!

Start with Diaphragmatic Breathing to center.

  • After 5-10 full Diaphragmatic Breaths, close your mouth and begin the Bellows Breath:
  • Exhale forcefully through the nose, followed by inhaling forcefully through the nose.
    • These are quick forceful breaths, about one second for each inhale and one second for each exhale.
    • Use your diaphragm to initiate this breath, so your belly moves in and out quickly with your breath. Note that due to the speed, your breath will likely only reach your chest, not your belly.
    • Keep head, neck, and shoulders still throughout this technique.
  • Complete a round of 10 Bellows Breaths.
  • Move back to Diaphragmatic Breathing for 5-10 complete breaths. If you are getting dizzy, just stick with one round.
  • Complete a second round of 20 Bellows Breaths.
  • Move back to Diaphragmatic Breathing for 10 complete breaths.
  • Complete a third round of 30 Bellows Breaths.
  • Do not practice more than 3 rounds or 60 total Bellows Breaths at a time.

Simhasana Pranayama – Lion’s Breath

This is a technique frequently used by my favorite Yoga Instructor in Atlanta (I miss you Olivia! You rock!). She would usually end her classes with this, and the entire room would erupt in laughter. This is a great Pranayama to try first thing in the morning, with children, or whenever you need a little stress relief.

This is a Pranayama that should be performed in a particular Asana pose, not just a normal seated position.

Start in a kneeling position (Virasana – Hero’s pose), or in a seated position with legs crossed if more comfortable. Press your palms into your knees, and straighten your arms to open your chest. This is Simhasana, or Lion’s Pose.

Start with Diaphragmatic Breathing for 3 full inhales and exhales to get your deep breathing going. Keep your eyes closed during this time.

Now we’ll start our Lion’s Breath! Make sure your eyes are closed, and do another full inhale through your nose.

On your exhale, open your eyes and mouth, and stick your tongue out as far as possible as you contract your throat to slightly say “HA” on the exhale. I always feel like I am channeling a Chinese Guardian Lion Statue!

After exhaling completely with your lion face, close your eyes and mouth for another calm inhale. Repeat this exhale for 3-10 eyes open, tongue out Lion’s Breaths.

Pranayama Quotes

  • pink and purple flowers with green leaves - breath breathing pranayama Quote: Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure. - Oprah Winfrey
    Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure. – Oprah Winfrey
  • brown and gray speckled rocks with lichen close up cool perspective - breath breathing pranayama breathe Quote: Whenever you’re feeling down — just breathe. Everything will work its way out in the end. - Johnny Lung
    Whenever you’re feeling down — just breathe. Everything will work its way out in the end. – Johnny Lung
  • snowy alpine valley snow covered dark green pine trees and snow capped mountain with bright blue sky and wispy white clouds - breath breathing pranayama Quote: Breathing well means breathing more slowly and deeply. Relax, feel your breathing, and breathe comfortably. Once aware, it naturally becomes deeper and slower. - Iichii Lee
    Breathing well means breathing more slowly and deeply. Relax, feel your breathing, and breathe comfortably. Once aware, it naturally becomes deeper and slower. – Iichii Lee
  • close up purple flowers with bright green leaves - breath breathing pranayama Quote: When people ask me what the most important thing is in life, I answer: 'Just breathe.' - Yoko Ono
    When people ask me what the most important thing is in life, I answer: ‘Just breathe.’ – Yoko Ono
  • epic cloudy purple pink and glowing orange stripey alpine sunrise in mountains with darkened pine trees and snow-capped mountain peaks - pranayama breath breathing Quote: Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. - Thich Nhat Hanh
    Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. – Thich Nhat Hanh
  • bright blue alpine creek in snow-capped mountain valley with bright blue sky and white fluffy clouds - pranayama breath breathing Quote: We live in an ocean of air like fish in a body of water. By our breathing we are attuned to our atmosphere. If we inhibit our breathing we isolate ourselves from the medium in which we exist.... the breath holds the secret to the highest bliss. - Alexander Lowen
    We live in an ocean of air like fish in a body of water. By our breathing we are attuned to our atmosphere. If we inhibit our breathing we isolate ourselves from the medium in which we exist…. the breath holds the secret to the highest bliss. – Alexander Lowen
  • blue shadowy snow on rocky mountain cliff with snow-covered dark rocks and pine trees with bright sun peeing out through trees - pranayama breath breathing Quote: When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love. - Marcus Aurelius
    When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love. – Marcus Aurelius
  • alpine mountain valley with white snow cloud blowing through snow-covered dark green pine trees in snow storm - pranayama breath breathing Quote: Breathe and you know that you are alive. - Annabel Laity
    Breathe and you know that you are alive. – Annabel Laity
  • epic cloudy purple pink and glowing orange smoky alpine sunrise in mountains with darkened pine trees and snow-capped mountain peaks - pranayama breath breathing Quote: Conscious breathing is the best antidote to stress, anxiety and depression. - Amit Ray
    Conscious breathing is the best antidote to stress, anxiety and depression. – Amit Ray
  • glowing orange smoky forest sunrise in woods with darkened bare trees and darkened lake - pranayama breath breathing Quote: Focusing on the act of breathing clears the mind of all daily distractions and clears our energy enabling us to better connect with the spirit within. - Unknown
    Focusing on the act of breathing clears the mind of all daily distractions and clears our energy enabling us to better connect with the spirit within. – Unknown
  • cool perspective looking through bare aspen trees at alpine lake with cloudless blue sky and bright sun - pranayama breath breathing Quote: Breathe in, take what life hands you; hold it, accept it; breathe out, let it go. - Susan Gable
    Breathe in, take what life hands you; hold it, accept it; breathe out, let it go. – Susan Gable
  • twisting forest path boardwalk - pranayama breath breathing Quote: Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. - Thich Nhat Hanh
    Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. – Thich Nhat Hanh
  • sunny garden with sunlit leaves and shady leavevs and blue purple and red flowers - pranayama breath breathing Quote - Some old-fashioned things like fresh air and sunshine are hard to beat. - Laura Ingalls Wilder
    Some old-fashioned things like fresh air and sunshine are hard to beat. – Laura Ingalls Wilder
  • waves crashing on beach cool perspective pink and orange sunset on sand with gentle tide with couple embracing watching the sunset and swimmers in the tide - sea water pranayama ocean breath Quote: We are tied to the ocean. And when we go back to the sea, whether it is to sail or to watch - we are going back from whence we came. - John F. Kennedy
    We are tied to the ocean. And when we go back to the sea, whether it is to sail or to watch – we are going back from whence we came. – John F. Kennedy
  • epic alpine cloudy blue and orange sunset in the mountains over darkened pine trees - breath breathe breathing pranayama Quote: Breathing, according to me, corresponds to taking charge of one’s own life. - Luce Irigaray
    Breathing, according to me, corresponds to taking charge of one’s own life. – Luce Irigaray
  • cool perspective looking up at gray sky with twisting brown tree branches covered in green leaves - pranayama breath breathing Quote: When the breath wanders the mind is unsteady, but when the breath is calmed, the mind too will be still. - Hatha Yoga Pradipika
    When the breath wanders the mind is unsteady, but when the breath is calmed, the mind too will be still. – Hatha Yoga Pradipika
  • cool perspective looking up at grassy mountain valley with yellow wildflowers bright green grass and gray rocks - pranayama breath breathing Quote: Conscious breath control is a useful tool for achieving a relaxed, clear state of mind. - Andrew Weil
    Conscious breath control is a useful tool for achieving a relaxed, clear state of mind. – Andrew Weil
  • cool perspective looking down colorado highway into the mountains under a bright blue partly cloudy sky - pranayama breath breathing Quote: Breath is the link between mind and body. - Dan Brule
    Breath is the link between mind and body. – Dan Brule
  • cool perspective looking up at white flowering tree branches up through to light blue partly cloudy sky - pranayama breath breathing Quote: The more you breathe, the more you feel. - Isabel Losada
    The more you breathe, the more you feel. – Isabel Losada
  • cool perspective looking at the top of snow covered colorado mountains under a bright blue partly cloudy sky - pranayama breath breathing Quote: The mind is the king of the senses, and the breath is the king of the mind. - B.K.S. Iyengar
    The mind is the king of the senses, and the breath is the king of the mind. – B.K.S. Iyengar
  • cool perspective looking at the top of snow covered colorado mountains under partly cloudy sky during alpine twilight - pranayama breath breathing Quote: Bliss begins with the breath. We breathe in and accept all that is new. We breathe out, and release all that has passed. - Sara Wiseman
    Bliss begins with the breath. We breathe in and accept all that is new. We breathe out, and release all that has passed. – Sara Wiseman
  • cool perspective looking at the top of snow covered colorado mountains and alpine landscape under partly cloudy bright blue sky - pranayama breath breathing Quote: If you want to conquer the anxiety of life, live in the moment, live in the breath. - Amit Ray
    If you want to conquer the anxiety of life, live in the moment, live in the breath. – Amit Ray
  • cool perspective looking at blue sky reflection in ornate dark mirror - pranayama breath breathing Quote: Are you a stingy breather? Well, don’t be. Be extravagant with you breathing and come fully alive. - Ron Fletcher
    Are you a stingy breather? Well, don’t be. Be extravagant with you breathing and come fully alive. – Ron Fletcher
  • looking up through purple flowers and green leaves at sky with cool perspective - pranayama breath breathing Quote: Our breathing is designed to help us release any tensions that have become so much a part of us that we no longer sense their presence. - Carla Melucci Ardito
    Our breathing is designed to help us release any tensions that have become so much a part of us that we no longer sense their presence. – Carla Melucci Ardito
  • multicolored lights floating down dark mountain river flowing under lit bridge full of crowd celebrating lunar new year - pranayama breath breathing Quote: I learned that when life pulls you under, you can kick against the bottom, break the surface, and breathe again. - Sheryl Sandberg
    I learned that when life pulls you under, you can kick against the bottom, break the surface, and breathe again. – Sheryl Sandberg
  • cool shot looking at manhattan from queens over river at night - pranayama breath breathing Quote: The air we breathe, the wind that blows around us, the earth that we walk upon, the lives of others around us, the most intimate things of our lives, are the place of our sleep or of our awakening. - Jack Kornfield
    The air we breathe, the wind that blows around us, the earth that we walk upon, the lives of others around us, the most intimate things of our lives, are the place of our sleep or of our awakening. – Jack Kornfield
  • cool shot looking out plane window at night over city looking through lit up sparse clouds - pranayama breath breathing Quote: Breath is the finest gift of nature. Be grateful for this wonderful gift. - Amit Ray
    Breath is the finest gift of nature. Be grateful for this wonderful gift. – Amit Ray
  • close-up cool perspective of colorful fragmented reflections of van goh painting from immersive exhibition - pranayama breath breathing Quote: An instructor once told me that when there's resistence in your body, it's only because of the resistence in your mind. It's about getting inside the pose. Being the breath. - Lisa Bonet
    An instructor once told me that when there’s resistence in your body, it’s only because of the resistence in your mind. It’s about getting inside the pose. Being the breath. – Lisa Bonet
  • close-up cool perspective of colorful fluorescent art from meow wolf denver - pranayama breath breathing Quote: I really believe that breath, in and of itself... can become the ultimate self-healing tool. - Cary-Hiroyuki Tagawa
    I really believe that breath, in and of itself… can become the ultimate self-healing tool. – Cary-Hiroyuki Tagawa
  • cool perspective close-up modern black metal sculpture from decordova sculpture garden among bright green sunlit trees - pranayama breath breathing Quote: Breathing is meditation; life is a meditation. You have to breathe in order to live, so breathing is how you get in touch with the sacred space of your heart. - Willow Smith
    Breathing is meditation; life is a meditation. You have to breathe in order to live, so breathing is how you get in touch with the sacred space of your heart. – Willow Smith
  • close-up cool perspective of colorful fluorescent leaves foliage art from meow wolf denver - pranayama breath breathing Quote: Focus on the miracle that breath is. - Jacqueline Whitney
    Focus on the miracle that breath is. – Jacqueline Whitney
  • cool perspective looking into sunny mountain pine forest - pranayama breath breathing Quote: Deep breathing brings deep thinking and shallow breathing brings shallow thinking. - Elsie Lincoln Benedict
    Deep breathing brings deep thinking and shallow breathing brings shallow thinking. – Elsie Lincoln Benedict
  • cool perspective close-up shady green leaves on tree in grassy field - pranayama breath breathing Quote: Be thankful for a breath of fresh air to be alive and well. Allow love and happiness to penetrate throughout your mind and soul. Take time to relax and live in the moment, the now, the present. Enjoy today. - Amaka Imani Nkosazana
    Be thankful for a breath of fresh air to be alive and well. Allow love and happiness to penetrate throughout your mind and soul. Take time to relax and live in the moment, the now, the present. Enjoy today. – Amaka Imani Nkosazana
  • waves crashing on beach cool perspective pink and orange sunset on rocky beach inlet under the sunset - pranayama breath breathing ocean breath Quote: The ocean stirs the heart, inspires the imagination, and brings eternal joy to the soul. - Robert Wyland
    The ocean stirs the heart, inspires the imagination, and brings eternal joy to the soul. – Robert Wyland

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One thought on “Daily Yogi’s Guide to Pranayama (Breathing)”

  1. Cool! It took me literally years to realize how important breath was for physical yoga practice… holding a comfortable spot and deep breathing does a lot more opening than pushing yourself. It seems counterintuitive but it’s totally true.

    The breath retention you are talking about is a technique called Kumbhaka Pranayama. We will definitely talk about that one a bit later too 🙂

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