Breath Beyond Breathwork: Discovering the Power of Pranayama

Today, we’re thrilled to spotlight a practice that is fundamental to yoga yet often goes unnoticed in daily life: pranayama. Pranayama is more than simply “breathwork”; it’s an ancient art that guides us to work with prana, or life energy, within ourselves. Breath is powerful—it’s essential to our very being. Through pranayama, we learn to harness that power intentionally, bringing balance, focus, and harmony into our lives

Recently, we introduced Yoga Moments at our studio—a series of thoughtfully curated, bite-sized sessions that go beyond the usual class structure, each designed to explore different aspects of the yoga journey and a healthy lifestyle. These sessions introduce a concept and create space for reflection, discussion, and discovery, allowing you to get a feel for each topic and decide if you’d like to explore it further.

Thanks to the positive response, we’re bringing Yoga Moments into written form, so you can enjoy these insights anytime. Since prana—the life force within us—is the foundation of health and vitality, we’re excited to share this Yoga Moment on Pranayama with you.

To truly understand pranayama, we need to start with prana—a concept that goes beyond mere breath. Prana, in yogic philosophy, is described as the life force or vital energy that flows through all living things. It’s what gives us vitality, connecting our body, mind, and spirit in ways that simple breathing cannot. While breath is the vehicle for prana, it’s only one part of a much larger energy system.

Many people, however, mistakenly equate pranayama with simple breathwork, seeing it as a series of breathing exercises to calm or energize the body. While pranayama does involve the breath, it’s fundamentally about working with prana—the subtle life energy carried by breath, rather than just the physical act of breathing. Unlike basic breathwork techniques, which primarily aim to create relaxation or focus, pranayama techniques are intended to channel and balance prana through the body’s energy pathways, or nadis, profoundly impacting our physical, mental, and emotional well-being.

Pranayama gives us all the benefits of traditional breathwork—and more. Scientific research has shown that pranayama can improve respiratory function, reduce stress, and enhance cognitive performance, supporting a healthier mind and body. This practice not only promotes physical relaxation and focus but also helps regulate our inner energy systems, offering a depth of wellness benefits that go far beyond breathwork alone.

This distinction is what makes pranayama such a powerful practice. By influencing our internal energy systems, pranayama invites us to cultivate a deeper connection to ourselves, transforming simple breathing into a rejuvenating, meditative practice. To delve deeper into the meaning of prana and other core concepts, take a look at our Sanskrit Glossary post. Understanding these foundational terms can help you connect more deeply with your practice and see pranayama as the powerful tool it truly is.

Let’s get started with our Prana Journey

In the following part of this post, we’ll introduce you to some of the key pranayama techniques, divided by their effects on the body and mind. First, we’ll explore practices that energize the body—perfect for starting your day or boosting your energy when you need it most. Then, we’ll guide you through pranayama techniques designed to relax and calm, ideal for winding down in the evening or finding a peaceful moment amidst a busy day.

Each technique will include a brief description, instructions for practice, benefits, and considerations on who should approach with caution. Whether you’re looking to invigorate or unwind, these practices offer a range of ways to connect with your breath and enhance your well-being.

These practices are ideal when you need a natural boost of energy, whether it’s to start your day or rejuvenate mid-afternoon. They work by stimulating the nervous system, enhancing oxygen flow, and awakening prana to bring clarity and focus:

Kapalabhati (Skull Shining Breath)

Instructions: Sit with a straight spine, take a deep breath in, and exhale forcefully through your nose, pulling your belly in with each exhalation. Inhale passively between exhalations. Start with 20 exhalations and increase as you feel comfortable.
Benefits: Increases oxygen supply to the brain, energizing the body and mind. It helps clear nasal passages, making breathing easier, and improves cognitive performance. If you are interested in the in-depth research, you can find the links below:
- Neurological and Autonomic Changes: A study examined the immediate effects of Kapalabhati Pranayama on neurological and autonomic functions, finding improvements in heart rate variability and brain wave patterns, which are associated with better autonomic regulation and mental alertness. Read more here
- Cognitive Performance: Research assessed the impact of Kapalabhati on tasks like the six-letter cancellation and digit-letter substitution and found enhanced performance, indicating improved cognitive function and psychomotor performance. Read more
When to Practice: Morning or early afternoon for a quick energy boost.
Who Should Avoid: People with high blood pressure, heart conditions, hernia, recent abdominal surgery, or pregnancy should avoid this technique.

Bhastrika (Bellows Breath)

Instructions: Sit comfortably, take a deep breath in, then exhale forcefully through the nose, expanding the lungs fully. Repeat with rhythmic, quick inhalations and exhalations, allowing the chest to move with each breath. Begin with 10-15 breaths.
Benefits: Boosts energy, stimulates the nervous system, and increases lung capacity. Read more.
When to Practice: Morning or as needed for a burst of energy, but avoid practicing on a full stomach.
Who Should Avoid: Avoid if you have high blood pressure, heart issues, respiratory conditions like asthma, or if you’re pregnant. It can be intense, so those with dizziness or anxiety should approach cautiously.

Surya Bhedana (Right Nostril Breathing)

Instructions: Close the left nostril with your ring finger and inhale deeply through the right nostril, then close the right nostril and exhale through the left. Repeat for 5-10 rounds.
Benefits: Activates the sympathetic nervous system, creating a warming, energizing effect on the body.
When to Practice: In the morning or midday for a gentle energy lift.
Who Should Avoid: Individuals with high blood pressure, fever, or a strong sensitivity to heat should avoid this pranayama, as it creates warmth in the body.

Ujjayi Breath (Victorious Breath)

Instructions: Inhale deeply through the nose while slightly contracting the throat to create an oceanic sound, then exhale with the same throat constriction. Breathe smoothly and evenly.
Benefits: Increases focus, clarity, and energy, often used to maintain stamina during physical activities.
When to Practice: During the day when you need a steady, uplifting breath or before a yoga practice.
Who Should Avoid: Generally safe for most people, but avoid if you have throat or respiratory infections, as it requires gentle constriction of the throat.

Perfect for winding down or preparing for rest, these techniques calm the nervous system, reduce stress, and promote relaxation by cooling and balancing prana:

Nadi Shodhana (Alternate Nostril Breathing)

Instructions: Close your right nostril and inhale through the left. Then close the left nostril, open the right, and exhale. Inhale through the right, close it, and exhale through the left. Repeat for 5-10 rounds.
Benefits: Balances energy, calms the mind, and prepares the body for rest.
When to Practice: Evening or before bed for relaxation.
Who Should Avoid: Safe for most people, but those with severe nasal congestion or respiratory issues may find it uncomfortable. Adjust if it feels difficult to breathe smoothly.

Bhramari (Bee Breath)

Instructions: Close your eyes and take a deep breath. While exhaling, press your ears gently with your fingers and make a low humming sound. Repeat 5-7 times.
Benefits: Relieves stress and soothes the nervous system, promoting a sense of calm. Read more
When to Practice: Right before bed, especially if feeling tense or anxious.
Who Should Avoid: Safe for most people, though those with severe ear infections or issues with the eardrums should consult a professional before trying it

Chandra Bhedana (Left Nostril Breathing)

Instructions: Close your right nostril and inhale deeply through the left nostril, then exhale through the right. Continue for 5-10 rounds.
Benefits: Cools the body and activates the parasympathetic nervous system, promoting relaxation.
When to Practice: Evening or right before bed to encourage restful sleep.
Who Should Avoid: This is gentle and generally safe for everyone, but those with low blood pressure may want to avoid it as it can have a cooling and relaxing effect, which might lower blood pressure further.

Sheetali (Cooling Breath)

Instructions: Roll your tongue into a tube, inhale through the tongue, then close the mouth and exhale through the nose. Repeat for 5-7 breaths.
Benefits: Calms the body and mind, reduces stress, and cools the body—helpful if you feel overheated at night.
When to Practice: Before bed or when you feel restless or overheated.
Who Should Avoid: Avoid this if you have a cold, respiratory issues, or are prone to low blood pressure. People with chronic sinus or throat issues may also want to avoid it, as breathing through the tongue can feel uncomfortable.

These pranayama practices can be a powerful addition to your routine, whether you need an energy boost to start the day or a relaxing wind-down before bed. At Aydu Yoga, we believe that pranayama is more than just a breath technique—it’s a path toward deeper self-awareness. Through each inhale and exhale, you’re invited to connect with your body, mind, and spirit in a more profound way. The beauty of pranayama lies not only in its simplicity but in the strength and calm it brings to those who embrace it.

We hope that by understanding and practicing pranayama, you’ll discover new layers of your own potential and a wellspring of peace within. Wherever you are in your journey, know that Aydu Yoga is here to support you with open arms and a welcoming heart.

Happy breathing, and see you on the mat!

Prana, Pranayama and Breathwork