You are stressed and in a frenzy, and someone tells you to “Just breathe!” That’s more frustrating than it is helpful, right?
Wrong!
According to Bharath, a certified Pranayama expert at MyYogaTeacher, “In yoga, breath is your life force. It’s what keeps you grounded, calm, and clear-headed. Yoga breathing techniques (pranayama), when practiced mindfully and correctly, are a powerful tool for better health, focus, and emotional balance.”
For thousands of years, different types of yoga breathing techniques have been scientifically proven to:
Whether you're looking for yoga breathing techniques for beginners or advanced pranayama practices, this comprehensive guide covers the essential techniques and how to practice them correctly for maximum benefits.
To practice the different yoga breathing techniques under expert guidance, book a free 1-on-1 session today!
Benefits of Yoga Breathing Techniques
Yoga breathing techniques, known as pranayama in Sanskrit, offer profound benefits for both physical and mental health.
These scientifically backed benefits make yoga breathing techniques an essential component of any wellness routine — whether you're a complete beginner or an experienced practitioner.
New to yoga breathing? Start with Ujjayi and Three-Part Breath
Need stress relief? Try Alternate Nostril or Humming Breath
Want more energy? Practice Bellows or Solar Breath in the morning
Seeking better sleep? Use Lunar Breath or Humming Breath in the evening
9 Yoga Breathing Techniques for Beginners
Here are 9 beginner-friendly yoga breathing exercises, their benefits, and how to do them correctly and safely:
Ocean’s Breath
Alternate Nostril Breathing
Three Part Breath
Cooling Breath
Humming Bee Breath
Bellows Breath
Solar Breath
Lunar Breath
Active Breathing
1. Ocean’s Breath (Ujjayi Pranayama)
Also known as the “Victorious Breath” Ocean’s Breath, or Ujjayi, is one of the most commonly taught pranayama techniques. It creates a gentle ocean-like sound in the throat, helping you focus and deepen your breath.
How to Practice:
Sit comfortably with a straight spine or lie down.
Inhale naturally through your nose.
Slightly constrict your throat as if whispering “ahh.”
Inhale slowly, creating a soft ocean-like sound.
Exhale through your nose with the same throat constriction.
Maintain a steady, rhythmic pattern.
Key Benefits:
Improves concentration and focus
Regulates the nervous system
Builds internal warmth and circulation
Reduces stress and anxiety
Duration:
Beginners: 5–10 repetitions
Advanced: Throughout the yoga session
Safety Tips: Avoid practicing right before bed, as it can be mildly energizing.
2. Alternate Nostril Breathing (Nadi Shodhana)
A balancing breath that clears energy channels (nadis) and calms the mind. This breathing technique is ideal for stress relief and mental clarity.
Close your left nostril with your ring finger, release the right nostril, and exhale.
Inhale through the right nostril.
Close the right nostril, release the left, and exhale.
Continue alternating sides.
Key Benefits:
Balances left and right brain activity
Reduces anxiety and mental stress
Improves focus and clarity
Duration:
Beginners: 1–2 minutes
Advanced: 5–10 minutes
Safety Tips: Avoid if you have severe nasal congestion.
3. Three-Part Breath (Dirga Pranayama)
Three-Part Breath helps you become aware of your breathing patterns while expanding your lung capacity. It’s called “three-part” because you consciously fill your abdomen, ribcage, and upper chest with air in sequence during each inhale.
Sit or lie down comfortably with your spine straight.
Place one hand on your belly and the other on your ribcage.
Inhale slowly into your belly, feeling it rise.
Continue inhaling into your ribcage, expanding the sides of your chest.
Finish by drawing the breath into your upper chest, lifting slightly.
Exhale slowly in reverse — upper chest, ribcage, then belly.
Repeat for several rounds, keeping the breath smooth and controlled.
Key Benefits:
Improves awareness of breathing patterns
Encourages deep, efficient breathing
Relieves tension and stress
Enhances oxygen delivery to the body
Calms the nervous system
Duration:
Beginners: 1–2 minutes
Advanced: 5–10 minutes or as part of meditation
Safety Tips:
Safe for most people. Avoid forcing the breath if you feel lightheaded — shorten the inhale and exhale until comfortable.
4. Cooling Breath (Shitali Pranayama)
What It Is: This breathing technique helps reduce body heat and calms the mind.
How to Practice:
Sit in a comfortable position.
Roll your tongue into a tube shape (or press your lips together if you can’t roll the tongue).
Inhale slowly through the tongue tube or pursed lips.
Close your mouth and exhale through your nose.
Key Benefits:
Cools the body and mind
Reduces acidity and indigestion
Helps manage heat-related discomfort
Duration:
8–12 breaths
Safety Tips: Avoid during very cold weather or if you have respiratory issues.
5. Humming Bee Breath (Bhramari Pranayama)
Also known as the “Bee Breath,” this technique uses a gentle humming sound to relax the mind and nervous system.
Want to learn about the various benefits of Humming Bee Breath? Read this detailed article!
How to Practice:
Sit comfortably with eyes closed.
Inhale deeply through your nose.
Close your lips and hum softly while exhaling.
Feel the vibration in your head and chest.
Key Benefits:
Promotes relaxation and better sleep
Reduces anxiety and irritability
Calms the mind
Duration:
5–10 breaths
Safety Tips: Avoid if you have severe ear infections.
6. Bellows Breath (Bhastrika Pranayama)
This is an energizing breath that involves forceful inhales and exhales.
How to Practice:
Sit upright.
Inhale deeply through the nose.
Exhale forcefully through the nose, engaging the diaphragm.
Continue with quick, equal-length inhales and exhales.
Key Benefits:
Increases energy and alertness
Clears nasal passages
Boosts metabolism
Duration:
Beginners: 10–15 breaths
Advanced: 1–3 minutes
Safety Tips: Avoid if you have high blood pressure, heart issues, or are pregnant.
7. Solar Breath (Surya Bhedana Pranayama)
This is a warming, energizing technique that activates the body’s right energy channel.
How to Practice:
Close your left nostril with your ring finger.
Inhale deeply through your right nostril.
Close your right nostril and exhale through your left.
Key Benefits:
Increases body heat and energy
Improves digestion
Boosts focus and clarity
Duration:
1–5 minutes
Safety Tips: Avoid practicing in hot weather or if you have high blood pressure.
8. Lunar Breath (Chandra Bhedana Pranayama)
This is a cooling and calming breath using the left nostril.
How to Practice:
Close your right nostril with your thumb.
Inhale slowly through your left nostril.
Close your left nostril and exhale through your right.
Key Benefits:
Cools the body
Promotes relaxation and better sleep
Reduces stress
Duration:
1–5 minutes
Safety Tips: Avoid practicing it in cold climates or if you have low blood pressure.
9. Active Breathing (Conscious Breathing)
This mindful, deep breathing is used in both yoga and everyday life to enhance awareness and relaxation.
How to Practice:
Sit or stand comfortably.
Place one hand on your belly and one on your chest.
Inhale deeply through your nose, feeling your belly expand.
Exhale slowly through your nose or mouth.
Key Benefits:
Improves oxygen intake
Reduces stress instantly
Enhances overall mindfulness
Duration:
5–10 minutes daily
Safety Tips: Safe for most people; avoid straining.
Which Yoga Breathing Technique Should You Choose?
With so many different yoga breathing techniques available, choosing the right one for your needs and current state can enhance your practice significantly:
For Beginners
If you’re a beginner, start with these:
Ocean’s Breath: The most common pranayama used in yoga classes.
Alternate Nostril Breathing: A balancing and calming technique.
Three-Part Breath: Foundation technique that is generally safe for everyone.
For Stress Relief & Anxiety
If you’re seeking mental and emotional benefits, try these:
Alternate Nostril Breathing: Calms the mind and balances the nervous system.
Ocean’s Breath: Helps center and ground yourself.
For Energy & Focus
To revitalize the body and improve concentration, try:
Bellows Breath: Best for a morning boost.
Solar Breath: Warms and energizes the body.
For Sleep & Relaxation
When the focus is to improve sleep quality and relaxation, try:
Lunar Breath: Calms the body before bed
Humming Bee Breath: Relaxes the nervous system
Yoga Breathing Techniques: Safety Tips and Guidelines
While yoga breathing (pranayama) can be incredibly beneficial, practicing it mindfully is key to ensuring a safe and effective practice. Follow these tips for maximum benefits:
General Safety Tips
Start small: Begin with just 5–10 minutes of daily practice and increase gradually as your comfort grows.
Stay relaxed: Never force or strain your breathing. Pranayama should feel smooth, not like a workout.
Listen to your body: Stop immediately if you feel dizzy, short of breath, or lightheaded.
Practice on an empty stomach: This prevents discomfort and allows deeper, fuller breathing.
Create a peaceful environment: Choose a quiet, comfortable space free from distractions for optimal focus.
Common Beginner Mistakes to Avoid
Holding your breath too long too soon: Build lung capacity gradually — pushing too far can cause strain or dizziness.
Forcing the rhythm: Let your breath flow naturally; forcing pace or volume can create tension.
Practicing energizing techniques before bed: Breaths like Bhastrika or Surya Bhedana can make it harder to fall asleep.
Skipping the basics: Foundational techniques like Three-Part and Ocean’s Breath train awareness and control. Master these before you rush to advanced practices.
By following these guidelines, you’ll build a safe, sustainable routine that supports your health, energy, and peace of mind.
For best results, consider booking a free 1-on-1 session to practice under the guidance and supervision of an experienced coach!
Conclusion
The different types of yoga breathing exercises, when done correctly, can transform your mind, body, and emotional well-being. By understanding the purpose and method of each technique, you can choose the best fit for your needs and practice safely at home.
If you’re a beginner, start small. Even five minutes a day can make a noticeable difference in your stress levels, energy, and focus. As you grow more comfortable, explore different techniques and see how they impact your body and mind.
Most importantly, listen to your body. Breathing should always feel comfortable and relaxing, never forced. Over time, pranayama can become not just a practice, but a natural part of how you live, helping you stay balanced, present, and energized.
Each serves different purposes — from relaxation to boosting energy.
Which yoga breathing technique is best for beginners?
Start with Three-Part Breath, Ujjayi, or Alternate Nostril Breathing. These are gentle, easy to learn, and safe for most people.
Can yoga breathing techniques help with anxiety?
Yes! Breaths like Nadi Shodhana, Bhramari, and Ujjayi Breathing activate the parasympathetic nervous system, reducing stress hormones and calming the mind.
How often should I practice pranayama?
For beginners, aim for 5–10 minutes daily. As you become more comfortable, you can extend to 15–20 minutes or integrate pranayama into your yoga sessions.
Is it safe to practice yoga breathing every day?
Yes! As long as you listen to your body and avoid overexertion. Some advanced techniques like Bhastrika or Kapalabhati should be practiced in moderation and avoided by those with high blood pressure, heart conditions, or pregnancy.
Can I do pranayama before bed?
Yes, but choose calming breaths like Bhramari or Chandra Bhedana. Avoid energizing breaths such as Bhastrika or Surya Bhedana late in the evening.
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