What Is the Difference between Pranayama and Breathing Exercises?

When referring to breath practices in yoga, the term "Pranayama" is often used. However, not all breathing techniques are Pranayama. In fact, most are preparatory practices.

In classical yoga, Pranayama refers to the expansion and regulation of life force (prana) through specific techniques that include breath control, retention, and sometimes the use of locks (Bandhas). This article clarifies the difference between Pranayama and common breathing exercises and shows how these practices are approached and applied in classical yoga.

Difference Between Pranayama and Breathing Exercises

In classical Hatha Yoga, Pranayama typically includes breath retention (Kumbhaka) and may involve the use of locks (Bandhas). Most yoga breathing exercises are actually an easier version of Pranayama. This is generally accomplished by removing the locks and the external retention (holding the breath after exhaling).

In order to increase the body's ability to retain prana, Pranayama purifies our energy channels (Nadis). Over time and with regular practice of Pranayama, the channels become pure, the body retains more prana, and the mind becomes calmer for concentration and meditation.

Beginners often notice in practice that the breath feels uneven at first, especially during retention. With regular guidance, the breath gradually becomes smoother and more controlled, which directly supports mental focus.

To retain and increase the life force in our bodies, Pranayama utilizes all five tools:

Five Tools of Pranayama

• Poorak (Inhalation)
• Rechaka (Exhalation)
• Antar Kumbhaka (Internal Retention)
• Bahayia Kumbhaka (External Retention)
• Bandhas (Locks)

Example: Anulom Vilom Vs. Nadi Shodhana

Anulom Vilom is a very popular yogic breathing exercise that is often called a Pranayama. However, Anulom Vilom is not Pranayama, it is a preparatory Pranayama.

The easiest way to explain the difference between Pranayama and breathing exercises is by explaining the difference between Anulom Vilom (Alternate Nostril Breathing) and Nadi Shodhana.

Breathing, Pranayama and Stress

Breathing exercises and Pranayama are associated with activating the parasympathetic nervous system, which supports relaxation. The stimulation and balance of our nervous systems and management of stress lie at the foundation of yogic practices such as yoga breathing exercises. Classical Hatha Yoga offers different techniques to regulate our nervous system and manage unhealthy stress through the regulation of our breathing, muscle tone, and mental attitude.

Stress can be understood through both awareness of its symptoms and the ability to consciously regulate the nervous system.

Below are 7 Yogic Self-Care Rituals for Anxiety, Burnout & Stress Relief.

Anulom Vilom (Yoga Yogic Breathing Exercise)

Anulom Vilom is a yoga breathing exercise that is traditionally described as balancing the left and right energy channels (Ida and Pingala). This practice is traditionally said to create a sense of balance in the body and mind. This yoga breathing technique helps with calming the nervous system. A common difficulty for beginners is maintaining a steady rhythm without straining the breath. If the retention feels uncomfortable, it is better to shorten the count rather than force it.

How to Practice Anulom Vilom

• Sit in a comfortable position, place your left hand in Chin Mudra (tip of the index finger and the thumb touching), and your right hand in Vishnu Mudra (bending the index finger and the middle finger).
• Place your right thumb on your right nostril and breathe in left for 4 counts of breath.
• Close both your nostrils by also closing your left nostril with your little finger and ring finger, and hold your breath for 8 or 16 counts of breath.
• Remove your thumb from the right nostril and breathe out through your right nostril for 8 counts of breath.
• Breathe in through your right nostril for 4 counts of breath.
• Hold your breath for 8 or 16 counts of breath.
• Breathe out through your left nostril for 8 counts of breath.

This is one round of Anulom Vilom. This breathing practice should be continued for 5 minutes for beginners. Once you feel comfortable, you can increase the duration up to 10 minutes. When inhaling for 4 counts, classically the internal retention should be 16 counts of breath, but with beginners, it is advisable to start with holding the breath for 8 counts and to build up gradually to 16 counts.

Nadi Shodhana Pranayama

In order to be able to practice Nadi Shodhana, you must be confident and comfortable practicing Anulom Vilom for 5-10 minutes. The difference between Nadi Shodhan and Anulom Vilom, or in general between Pranayama and yoga breathing exercises, is that Nadi Shodhana includes retention or holding the breath after exhalation (Bahaya Kumbhak, or external retention) and the use of Bandhas or locks.

The purpose of using locks is to control the flow of energy or prana.

The 3 Types of Pranayama Locks

• Mula Bandha (Root Lock): Contracting the muscles between the pubic bone and the pelvic bone.
• Uddiyana Bandha (Abdominal Lock): After a complete exhalation, expand the rib cage as if you were to inhale but don’t actually inhale. Suck the abdominal muscles and viscera in and up, hollowing the belly.
• Jalandhara Bandha (Chin Lock): Dropping the chin to the neck so the throat is closed.

This is just a very brief description of the locks. The practice of locks should be only done under the supervision and guidance of an experienced teacher.

How to Practice Nadi Shodhana Pranayama

In teaching settings, this practice is only introduced once the breath is calm and controlled, as improper use of retention and locks can create unnecessary tension.

• Sit in a comfortable position, place your left hand in Chin Mudra, and your right hand in Nasagra Mudra (placing the tips of the index and middle fingers in between your eyebrows).
• Place your right thumb on your right nostril and breathe out left for 4 counts.
• Close your left nostril with your little finger and ring finger and hold your breath for 8 or 16 counts (this is Bayaha Kumbhak or External Retention).
• During the retention, apply Mula Bandha (Root Lock), Uddiyana Bandha (Abdominal Lock), and Jalandhara Bandha (Chin Lock).
• Release the locks, breathe in left for 4 counts.
• Close your left nostril and hold the breath for 8 or 16 counts of breath while using Root Lock and Chin Lock.
• Breathe out through the right nostril for 8 counts of breath.
• Hold the breath for 8 or 16 counts of breath.
• During the retention, apply Mula Bandha (Root Lock), Uddiyana Bandha (Abdominal Lock), and Jalandhara Bandha (Chin Lock).
• Release the locks and inhale through your right nostril for 4 counts of breath.
• Hold the breath for 8 or 16 counts while using Root Lock and Chin Lock.

This is half one round of Nadi Shodhana. You can continue this practice for 5-10 minutes.

Final thought

You can begin with simple preparatory breathing practices like Anulom Vilom before progressing to classical Pranayama techniques.

Also remember that the practice of Pranayama is very intensive for the body and the mind, and it should always be practiced with the help of an experienced and knowledgeable teacher. As it is stated in the Hatha Yoga Pradipika, “Proper practice of Pranayama can remove diseases; the improper practice of Pranayama can cause diseases”.