What Is Pranayama? Meaning & Techniques Explained

Pranayama, pronounced "praa-nuh-yaa-muh," is an ancient yogic practice focused on controlling and regulating the breath. This involves various breathing patterns and exercises designed to increase prana, the vital life force energy that flows through us.

As one of the Eight Limbs of Raja Yoga, pranayama plays an important role in the holistic practice of yoga. Today, we usually practice it with physical postures (asanas) and meditation (Dhyana) to purify the body, balance physical and mental health, and in time, reach a state of ultimate awareness.

But much like yoga asanas, there are many pranayama techniques, each with its own unique benefits, and of course, challenges. To fully experience the power of yogic breathing and share it with others, you need to understand the basic principles and guidelines of pranayama.

Developed for yoga teachers and practitioners alike, this comprehensive guide explains the meaning of pranayama, popular types, and how to practice them safely and effectively.

What Is the Meaning of Pranayama?

 In Sanskrit, “prana” means “life energy” and “yama” means “control.” Pranayama literally means the expansion of life force energy.

To fully understand the meaning of pranayama in yoga, you first need to understand what prana is. Prana means life force. It is the energy we need for essential actions, like speaking, moving, thinking, and breathing.

When we say pranayama is the expansion and control of prana, we mean that it is the practice of improving our ability to retain life force energy in the body. We usually do this through specific breathing techniques which purify our energy channels (nadis). Regular practice of pranayama purifies these pathways, allowing prana to flow freely with full force.

There are many benefits of pranayama for the body and mind. Practiced correctly, it can reduce stress, alleviate asthma symptoms, boost metabolism and weight loss, and even slow down aging.

Relax & Find Calm with These 3 Yogic Breathing Exercises

How to Do Pranayama?

Pranayama in yoga aims to train your body to hold more life energy, primarily through breath control. Your mind and energy are intimately connected to breathing, and by managing and observing your breath, you learn to direct your life energy.

Patanjali's Yoga Sutras, an influential yogic text, give us a clear roadmap for pranayama practice. This ancient guide outlines the Eight Limbs of Yoga, explaining that we must first master yoga poses before moving on to the fourth limb: pranayama.

When done right, pranayama can:

• Foster a one-pointed mind (Ekagra) for meditation 
• Destroy rajas and tamas and balance your energy
• Prepare your mind for deeper concentration and awareness

While breathing exercises are the most common tools used in pranayama, this practice is not simply breathwork. Most advanced types of pranayama involve special techniques like Kumbhaka (breath retention) and Bandhas (energy locks) to manipulate and control the flow of prana in the energy body. Sometimes, we also practice Mudras (hand gestures) to enhance concentration.

Mastering all these techniques at once means that this practice is usually more challenging than traditional breathing exercises. So, it’s important to have a solid foundation of the basics before trying pranayama breath control yourself.

Here are the key tools and guidelines for good pranayama practice.

Five Tools of Pranayama

1. Poorak (Inhalation)
2. Rechaka (Exhalation)
3. Antar Kumbhaka (Internal Retention)
4. Bahayia Kumbhaka (External Retention)
5. Bandhas (Locks)
   

To do pranayama effectively, you need to understand these basic tools. Want to learn more? Our 50-Hour Breathwork and Pranayama Teacher Training covers all the fundamentals of pranayama in detail, ideal for yoga teachers and anyone looking to deepen their pranayama practice.

Pranayama Practice Guidelines

Time

Traditionally, we practice pranayama at dawn or dusk; when nature's rhythms are calm and temperatures mild. While these times are ideal, you can practice whenever you're alert and not overly full—avoid practicing within two hours of a heavy meal.

Space

The space used for pranayama practice is also very important. You should practice in a well-ventilated, distraction-free, and uncluttered space. 

Temperature

Room temperature plays a big role in your pranayama practice. Too cold, and focus becomes challenging; too hot, and you may feel drained or sleepy. Aim for a mild temperature where you're comfortable in a t-shirt or light sweater, without needing a fan or heavy layers.

Clothing

Ideally you should wear clothes made up of natural fabrics. But as long as you feel comfortable and relaxed, it doesn't matter what you wear.

Physical & Mental Preparations

Avoid pranayama techniques when you’re ill, severely fatigued, or suffering from acute conditions. For an effective practice, approach with a clear mind, setting aside emotions and thoughts. Often, you'll find negative feelings lift naturally, offering fresh perspectives without draining mental energy.

Focus on your practice's purpose to maintain mental stability. Most importantly, your goal should be personal growth, not competition or approval.  

So, which are the best pranayama techniques for your practice? 

7 Types of Pranayama 

Yoga offers over a dozen types of pranayama. At Arhanta Yoga, we cover 15 pranayama techniques and several breathwork exercises in depth. Despite their variety, all pranayama practices fall into three main categories:

• Shamvat (Calming)
• Sampad (Balancing)
• Uttejak (Exciting)

Each of these categories has distinct benefits, depending on your needs and practice. For example, energizing techniques like Kapalbhati Pranayama fall under Uttejak, designed to invigorate the body and mind. Shamvat includes calming exercises such as Ujjayi Breath, ideal for relaxation before meditation or after a busy day.

Below are the 7 main types of pranayama practiced in yoga studios today.

1. Anulom Pranayama

Anulom Vilom is a calming pranayama breathing exercise, also known as Alternate Nostril Breathing. This pranayama technique involves conscious breath regulation by inhaling through one nostril while keeping the other closed. The breath is retained for a short while, and then exhaled out through the other nostril. We then repeat this process with the other nostril.

2. Samvritti Pranayama

Samvritti Pranayama, also known as Box or Balanced Breathing, is an important yogic breathing technique for concentration. It involves equal durations of inhalation, retention, and exhalation. This practice powerfully increases prana, calms the body, and sharpens mental focus.

3. Nadi Shodhana

Nadi Shodhana is one of the most important pranayama techniques for purifying the body's energy channels. Classical texts recommend practicing Nadi Shodhana before attempting other pranayama exercises. It’s used as both an introductory and advanced practice for cleansing the energy body.

To do Nadi Shodhana, breath is inhaled, retained, and exhaled in a ratio of 1:4:2. A complete round looks like this: E(8), H(16), I(4), H(16), E(8), H(16), I(4), H(16). With each internal retention root, chin locks are applied, and with each external retention, all three locks are applied.

4. Ujjayi Pranayama

Ujjayi means “victorious” or “vibrating.” Also known as Ocean Breath, Ujjayi Pranayama increases the solar energy in the body, enhances concentration, and relieves mental fatigue. It also stimulates the energy channels in the astral body. We often practice this pranayama breathing exercise with meditation to prepare the mind and body for stillness and concentration.

In Ujjayi Pranayama, inhalation is through both nostrils and exhalation is only through the left nostril. To deepen your practice, you can do this exercise with the Khechari Mudra.

Try This Guided Ocean Breath Tutorial for Beginners

5. Brahmari Pranayama

Also known as Bumblebee Breath or Humming Bee Breath, Brahmari Pranayama is a calming (Shamvat) breathing exercise. In this pranayama technique, we breathe in snoring and breathe out humming at a high pitch like a bumble bee. During retentions, we apply locks. Brahmari Pranayama is especially beneficial for calming the mind and deepening focus, helping you gain control over your senses.

6. Plavini Pranayama

Plavini literally means “petal” because with regular practice of this advanced pranayama technique, the body becomes as light as a flower’s petal floating on water. Here, we breathe in ¾ capacity of the lungs, then breathe in and out from leftover ¼  capacity and apply retentions and locks.

7. Bhastrika Pranayama

 Bhastrika is a more advanced version of Kapalbhati. In Kapalbhati, the focus is only on exhalation, but in Bhastrika, the focus is on forceful inhalation as well as forceful exhalation. Bandhas are applied during internal and external retentions. On count 1, you breathe out forcefully, pulling your belly towards the spine. On count 2, you breathe in forcefully.

Follow Our Daily Pranayama Practice for Balance & Deeper Focus

Contraindications for Safe Pranayama Practice

Can anyone practice pranayama? There are many pranayama techniques with modifications that are suitable for all kinds of practitioners. But depending on your health or condition, some should be strictly avoided.  

When teaching or practicing breathwork and pranayama, be cautious of the following conditions: 

• Asthma (students should always have their inhaler with them)
• Any cardiovascular disease including prior heart attack
• Pregnancy
• Detached retina
• Glaucoma
• Epilepsy
• High blood pressure 
• Psychological issues like psychosis, bipolar disorder, etc.
• Severe PTSD or trauma
• Anxiety or panic attacks
• Aneurysm of any kind

In general, if you or a student has one of the conditions mentioned above you should avoid:

• Breath retention
• Exercises that excite the nervous system 
• Energy locks 

Final Thought

Pranayama is a challenging yet powerful practice. At first, you might struggle to connect deeply with your body and mind—this is normal. Like all yoga practices, consistency is key. Keep at it, and you'll begin to experience the incredible benefits of pranayama, including a whole new level of self-awareness.

If you’re looking for professional guidance or even a new challenge, my 50-hour Online Breathwork & Pranayama Teacher Training is the next step for beginner or advanced practitioners. This certified course covers the science of breathing, ancient pranayama philosophy, and essential pranayama techniques for a thriving practice.