16. Prāṇāyāma — A Step‑by‑Step Ayurvedic Tutorial
An invitation to breathe with attention, presence and the medicine of the breath (prāṇa). This guide is written in the spirit of classical Āyurveda and yoga—calm, grounded, and practical. Sanskrit terms are used alongside plain English for clarity.
Introduction
Prāṇāyāma (प्राणायाम) is the conscious regulation of breath. In Āyurveda and classical yoga it is both medicine and sadhana — a disciplined practice that steadies the mind (citta), nourishes tissues (dhātus), and refines prāṇa (life‑energy). Take this tutorial as a gentle, stepwise invitation. Move at your own pace and treat the breath as a sacred companion.
A few notes before you begin (Saṃpradāya & safety)
If you have high blood pressure, heart disease, glaucoma, retinal tears, recent surgery, severe asthma, or are pregnant, consult a qualified practitioner before practising forceful techniques (e.g., kapalabhāti, bhastrikā). Gentle practices (dirgha, nadi śodhana, bhrāmarī) are usually safe with guidance.
Start slowly: even 5–10 minutes daily transforms practice. You do not need to push.
Sit with an upright spine — sattva posture supports prāṇa.
Keep the throat soft; avoid strain. If dizziness or light‑headedness occurs, stop, rest, and breathe normally.
Who should practise prāṇāyāma?
Prāṇāyāma is for anyone who wishes to refine their inner climate — body, breath and mind. Specific notes:
Vāta‑prakṛti or vata‑vikṛti: gentle warming, grounding breaths (dirgha, nādi śodhana with longer inhales) are stabilising. Avoid rapid, forceful breathing.
Pitta‑prakṛti: cooling, slow, even breaths (sitali, sitkari, bhrāmarī) soothe excess heat and agni.
Kapha‑prakṛti: invigorating rhythms (bhastrikā in moderation, kapalabhāti with awareness) help lift heaviness; do these earlier in the day.
Beginners, the elderly, children: begin with simple, slow practices (dirgha and nādi śodhana).
When and where to practise
Time: traditionally, Brahma‑muhurta (about 1.5 hours before sunrise) is ideal for deeper sādhanā. Practise also at sunrise or mid‑morning for energising effects, and in late afternoon to settle the day. Avoid heavy or rapid practices immediately before sleep unless guided.
Place: quiet, clean, and well‑ventilated. A small altar or a single fresh flower can anchor intention.
Preparation: empty or lightly filled stomach. Gentle cleansing (neti) before breathwork can be beneficial when appropriate.
Benefits (Rūpa & Dravya of practice)
Prāṇāyāma supports:
Clarity of mind and steadiness of attention (smṛti and ekāgratā).
Regulation of the autonomic nervous system—supported by classical and modern reports: calmer parasympathetic tone with slow, extended exhalations.
Improved digestion and metabolic rhythm (agni), when practised with dosha‑appropriate care.
Cleansing and balancing of subtle energy channels (nāḍīs) — especially with nādi śodhana (alternate nostril breathing).
Respiratory strength, lung capacity and gentle detoxification of the pranamaya kosha.
Emotional resilience: reduced anxiety, increased capacity to sit with discomfort.
The importance of the fingers — mudrā and nasāgra mudrā
Hand gestures are not mere ornament; they tune the nervous system and the flow of prāṇa. For nostril closing we commonly use Viṣṇu‑mudrā (Viṣṇu mudrā):
Fold the index (tarjani) and middle (madhyama) fingers into the palm. Keep the thumb (aṅguṣṭha), ring finger (anāmaikā / anāmikā) and little finger (kaṭi / kaṭhikā) free.
Use the thumb (aṅguṣṭha) to seal the right nostril (dakṣiṇa nāsikā). Use the ring finger (anāmikā) (or little finger if more comfortable) to seal the left nostril (vāmā nāsikā).
Why the fingers matter (an accessible explanation): classical yogic and āyurvedic traditions associate each finger with an element and subtle quality. The thumb is often linked to agni (fire) and transformational energy; the ring finger to pṛthvī (earth) and grounding. When you close a nostril with a particular finger, you introduce a subtle quality to that side of the system — an ancient way of coordinating breath, element and mind. Practically, Viṣṇu‑mudrā keeps the hand relaxed, reduces jaw tension, and allows smooth, precise nostril closure.
Basic posture (Āsana & bandha guidance)
Sitting: Siddhāsana, Sukha āsana, or on a chair with feet grounded. Sit on a folded blanket if hips are tight; lift the sit bones.
Spine: lengthen the crown of the head toward the sky; soften the throat and jaw.
Hands: Viṣṇu‑mudrā for nostril techniques; otherwise rest hands on knees or lap in jñāna mudrā.
Bandhas: Beginners do not need to engage strong bandhas. If experienced, gentle mūla bandha and uḍḍīyana bandha can refine the breath; do not engage bandhas during forceful breathwork unless trained.
Foundational practice: Dirgha Prāṇāyāma (three‑part breath)
Purpose: establish awareness and fullness of breath; the scaffold for all other practices.
Steps:
Sit comfortably, eyes softly closed (āṇḍa drishti if you like).
Place your right hand over the belly, left over the chest (optional) to feel movement.
Inhale slowly and gently into the belly (pāṭhaka/adhāra) — feel it expand.
Continue the inhale to fill the ribs (madhya) — lateral expansion.
Finish the inhale by allowing the collarbones and upper chest (ūrdhva) to soften and lift.
Exhale smoothly in reverse — release upper chest, then ribs, then belly — until the breath is complete.
Count suggestion (for beginners): inhale 1–2–3 (belly → ribs → upper chest), exhale 1–2–3. Keep the counts comfortable and even.
Duration: 5–10 minutes to begin. Practice twice daily if possible.
Nadi Śodhana (Nāḍī Śodhana) — Alternate Nostril Breath
Sanskrit name: Nāḍī‑śodhana prāṇāyāma (नाडीशोधन) — purification of the nāḍīs.
Purpose: balance the left and right energetic channels (ida and pingala), calm the mind, harmonise prāṇa.
Hand: Viṣṇu‑mudrā. Thumb = right nostril, ring finger = left nostril.
Steps (classical, relaxed method):
Sit upright. Soften the face. Rest the left hand in the lap; right hand in Viṣṇu‑mudrā.
Close the right nostril with the thumb and inhale slowly through the left (vāmā) nostril — feel the belly + ribs expand.
Release the right nostril, close the left with the ring finger, and exhale through the right nostril.
Inhale through the right nostril.
Close the right, release the left, exhale left. This completes one round.
Rhythm & ratio: For beginners, keep inhalations and exhalations equal (e.g., 4 counts in : 4 counts out). With training, you may use a 1 : 4 ratio (inhale shorter, exhale longer) to cultivate calm.
Duration: 6–12 rounds, building slowly. End with an exhalation through the left nostril and sit quietly for a few breaths.
Practical tip: if you feel any pressure in the head, shorten the breath and return to Dirgha.
Ujjāyī (Victorious Breath)
Sanskrit: Ujjāyī (उज्जायी) — a gentle constriction of the glottis producing a soft oceanic sound.
Purpose: steadies the nervous system, increases internal heat gently, supports meditation and asana practice.
Steps:
Inhale and exhale through the nose. Slightly contract the back of the throat (as if fogging a mirror softly from a distance) so breath makes a whispering sound.
Keep the jaw soft and the tongue relaxed.
Breathe evenly. Maintain a quiet internal focus on the sound.
Use: Helpful during asana flow and seated practice. Do not force the throat; the sound should be effortless.
Bhrāmarī (Humming Bee Breath)
Sanskrit: Bhrāmarī prāṇāyāma (भ्रमरी)
Purpose: immediate calming of the mind, useful for anger, agitation, insomnia.
Steps:
Sit upright. Close the eyes and ears lightly (shanmukhi mudrā if known) or place fingers gently over the ears.
Inhale slowly.
As you exhale, produce a long, low, steady humming sound — bhrāmarī — like a bee. Feel vibration in the face and skull.
Repeat 6‑10 times.
Contraindications: If you have severe ear issues, be cautious with firm pressure.
Kapālabhātī & Bhastrikā — caution and approach
These are powerful; practice them only after mastering gentle breath and with a teacher:
Kapalabhāti (kapāla bhāti): forceful abdominal exhalations with passive inhales — cleanses respiratory passages and stimulates agni. Not for pregnancy, uncontrolled hypertension, or heart disease.
Bhastrikā: bellows breath — active forceful inhales and exhales — invigorating but intense.
If taught, begin with short rounds (10–30 cycles), rest, then observe. Always end with slow, gentle breathing.
A short, balanced 12‑minute sequence for daily practice
2 min — Sit and tune: soft eyes, four slow dirgha breaths.
4 min — Nāḍī‑śodhana (6–8 rounds, slow and even).
3 min — Ujjāyī or simple conscious even breathing (6–8 slow cycles).
2 min — Bhrāmarī (3–5 rounds).
1–2 min — Rest in stillness (śavāsana seated) — observe subtle effects.
Modify length and techniques according to your constitution and time.
Breath ratios and timings (an accessible guide)
Beginners: keep inhale and exhale equal (e.g., 4 : 4). Comfort is paramount.
Calming: longer exhale than inhale (e.g., 4 : 6 or 3 : 6). This engages the parasympathetic tone.
Invigorating: slightly longer inhale or forceful practices — only when appropriate and with care.
Use counts that feel natural; the goal is steadiness, not a record to break.
How to end a practice (Samāpatti)
Finish with 3–5 soft dirgha breaths.
Rest the hands on your knees, palms up, and sit quietly for a few minutes.
Optionally chant Om or a small āśīrvāda (blessing): sarve bhavantu sukhinaḥ — may all be well.
Troubleshooting & common experiences
Dizziness/light headedness: slow the practice, breathe softer, rest.
Emotional release: prāṇāyāma can move stored emotion. Witness without judgment; allow tears or sensations to arise and pass.
Blocked nostril: practice longer with the open side, or do gentle neti. If chronic, consult a practitioner.
Notes on spirit and intention (Sankalpa)
Prāṇāyāma is as much inner work as it is technique. Begin by setting an intention (saṅkalpa) — short, affirmative, and present: ahambrahmāsmi is a profound classical choice, but a simpler phrase such as śānti or I rest in the breath is entirely appropriate.
A steady, humble heart and respect for the lineage will safeguard your practice.
Suggested images for the blog (if you publish)
Seated posture with a soft blanket — caption: sukha āsana for prāṇāyāma.
Close‑up photo of Viṣṇu‑mudrā showing thumb and ring finger placement — caption: Viṣṇu‑mudrā (nasāgra) for nāḍī‑śodhana.
Three‑part breath diagram — belly, ribs, chest — caption: dirgha prāṇāyāma.
Gentle throat view for ujjāyī (illustrative, not clinical) — caption: soft constriction of the glottis — ujjāyī.
Person in seated stillness after practice — caption: samāpatti — settling.
(If you want, I can provide simple line‑drawing SVGs for the post — tell me which images you prefer and I will add them.)
Final invitation
Practice with devotion rather than competitiveness. Breath reveals what the mind and body are carrying — treat whatever arises with curiosity and gentleness. Over weeks and months, prāṇāyāma will deepen your experience of presence, steadiness and the living wisdom that Āyurveda and yoga offer.
If you would like, I can adapt this into a printable one‑page handout, create simple SVG illustrations for the suggested images, or compose an audio‑guided 12‑minute practice in a calm voice using the exact counts above.
Glossary (short):
Prāṇa — life force.
Prāṇāyāma — regulation/extension of the breath.
Nāḍī — subtle energy channel (ida = left, pingalā = right).
Viṣṇu‑mudrā — a hand position used for nostril closure.
Dirgha — three‑part breath.
Ujjāyī — victorious breath with a gentle glottal sound.
Bhrāmarī — humming bee breath.
May your breath be steady and your heart peaceful.