Pranayama – a guide to breathing exercises

We often forget how important breathing is, and it's not just about its primary function of sustaining life. Conscious breathing can become a tool for transformation—both physical and emotional. Pranayama improves health and allows us to find inner peace and balance . Find out what it involves and which techniques are worth trying first!

What is pranayama and why is it worth practicing?

Pranayama is an ancient technique of breath control, an integral part of yoga practice . The term comes from the Sanskrit words "prana," meaning life energy, and "ayama," meaning to expand, lengthen, or control. Together, they create the concept of conscious breathing, which is a tool for regulating energy in the body and mind.

Prana is vital energy that flows through the body's energy channels, known as nadis. Traditional yoga distinguishes five main forms of prana (vayu): prana, apana, samana, vyana, and udana.

Each of them is responsible for different physiological and energetic functions, and pranayama harmonizes their flow.

What are the main benefits of the practice and who is it for?

Pranayama practice reduces stress by supporting the parasympathetic nervous system. Breathing techniques strengthen the lungs, improve circulation, and aid concentration . Systematic practice can improve the quality of daily life, improving well-being and promoting restful sleep .

Pranayama is a series of universal exercises, suitable for people of all ages and fitness levels. However, it's important to remember to adapt specific techniques to individual abilities and needs.

Basic types of pranayama – breathing techniques for a good start

The best way to introduce pranayama into your daily routine or your own yoga practice is to choose simple techniques that do not require much physical effort or advanced preparation.

Nadi Śodhana – alternating breathing

Nadi Śodhana is a technique that clears energy channels and restores balance in the body, promoting mental harmony and calming emotions. It involves alternating breathing through one nostril . To facilitate this, use your thumb and ring finger.

Ujjayi – the breath of victory

Ujjayi is characterized by generating a rippling sound reminiscent of ocean waves to increase awareness of breathing . The technique has a relaxing effect and promotes concentration. The desired sound is achieved by slightly constricting the throat.

Kapalabhati – breath of fire

Kapalabhati is a dynamic technique that involves rapid, forceful exhalation while contracting the abdominal muscles . It cleanses the respiratory system and boosts energy. Start with short sessions to avoid dizziness.

Simhasana – Lion's Breath

Simhasana involves exhaling loudly while sticking out your tongue . Because this technique requires loud breathing, it's worth practicing at home. Regular practice will help you release your emotions and clear your throat.

Sitali and Sitkari – cooling breaths

In Sitala, air is exhaled through a rolled-up tongue, and in Sitkari, air is exhaled through the teeth. Both techniques produce a cooling sensation and calm the emotions . If you can't roll your tongue, try Sitkari.

Practical tips and advice for beginners in breathing yoga

The best time for pranayama is in the morning, when the mind is rested and the air is fresh. Evening practice also has its benefits and is great after a long day, effectively helping you unwind before bed.

Be sure to practice on an empty stomach or at least two hours after a meal . Some techniques, such as Kapalabhati and Bhastrika, are not recommended for pregnant women or those with heart problems or high blood pressure. If you have any concerns, consult a healthcare professional.

For pranayama, all you need is a yoga mat and a meditation cushion , which will provide comfort while sitting. To facilitate the free flow of breath, wear loose, breathable clothing made of natural materials.

How often should you practice breathing exercises?

Beginners can perform simple breathing exercises for a few minutes. However, there's no need to limit yourself to one session a day; it 's worth adapting the frequency of pranayama to your lifestyle and needs . Remember, consistency always brings the best results.

When is the best time to practice breath control and how to introduce it into practice?

Pranayama can be combined with other yoga practices. The key is to find a routine that suits your needs , whether it takes the form of a morning practice of basic asanas or a moment of relaxation after work.